Lean and Clean: 2 Meat Based Protein Meals

Lean and Clean: 2 Meat Based Protein Meals

The most popular way to lose weight is through dieting. Dieting usually involves restricting your food intake and exercising less than usual. However, it’s not always easy to follow such a strict plan because sometimes you just don’t have enough time or energy to do everything that you want to do.

For example, if you’re trying to lose weight and exercise regularly, then you might feel like you need to eat something every few hours. You may even skip breakfast altogether when you go out for lunch with coworkers or other social engagements. On the other hand, if you’re trying to maintain your current bodyweight without any changes in your lifestyle at all, then it would probably be better to stick with what works best for you right now.

In either case, you’ll still want to make sure that you’re getting plenty of calories from healthy foods.

But how many? How much fat and cholesterol are they really going to contain? And how do you choose which ones?

It turns out there are several different types of low-fat and no-fat products available today. Some of them contain only small amounts of saturated fats while others have a whole lot more.

Below, you’ll find a list of five different types of popular low-fat and no-fat food products. Keep in mind that these all contain less than 3 grams of fat per serving.

1. 1% Low-Fat Milk

One cup of 1% low-fat milk contains 8 grams of carbohydrate and 8 grams of protein. It’s also very high in calcium, with 322 milligrams in every cup. A whole lot of people like to add flavored no-fat milk to their coffee every now and then. By doing so, you’ll also consume a little extra sugar along with the fat that’s naturally found in the flavored coffee creamer.

2. 1% Fat Cottage Cheese

One cup of low-fat cottage cheese contains 20 grams of carbohydrate and 22 grams of protein. It’s high in both calcium and sodium and it doesn’t have any cholesterol at all. Cottage cheese is most commonly enjoyed for breakfast with some chopped up fruit mixed in, though some people simply eat it on its own or with other low-fat or no-fat toppings.

3. Fat-Free Ricotta Cheese

Lean and Clean: 2 Meat Based Protein Meals - Picture

One cup of fat-free ricotta cheese contains 43 grams of carbohydrate and 13 grams of protein. It contains a little bit of both calcium and potassium and no fat or cholesterol at all. You can make a lot of different foods with ricotta, such as crepes or lasagna. You can also just eat it by the spoonful if you’re really that hungry!

4. Low-Fat Yogurt

One cup of low-fat yogurt contains 22 grams of carbohydrate and 8 grams of protein. It provides a small amount of calcium and potassium to your diet, but it also has a high sodium content. Low-fat flavored yogurts often contain extra sugar or artificial sweeteners in order to make up for the flavor lost when the fat is removed.

5. Skim Milk Cheese

One cup of skim milk cheddar cheese contains 49 grams of carbohydrate and 21 grams of protein. It contains a little bit of both potassium and magnesium, but no fat or cholesterol at all. While many people enjoy eating crunchy cheese snacks, others prefer to use grated cheese over pasta and in other dishes.

Keep in mind that these are all low-fat and no-fat options that will suit your needs if you’re trying to lose weight or maintain your current weight. But just because they’re marketed as being “healthy” doesn’t mean you can eat unlimited amounts. As with anything, it’s still important to measure and track your food so you don’t overeat.

Sources & references used in this article:

Meat alternatives: life cycle assessment of most known meat substitutes by S Smetana, A Mathys, A Knoch, V Heinz – The International Journal of Life …, 2015 – Springer

Pursuing a low meat diet to improve both health and sustainability: How can we use the frames that shape our meals? by J de Boer, H Aiking – Ecological economics, 2017 – Elsevier

Sensitive monoclonal antibody‐based sandwich ELISA for the detection of porcine skeletal muscle in meat and feed products by L Liu, FC Chen, JL Dorsey… – Journal of food …, 2006 – Wiley Online Library