High-Protein Vegetarian Chili

This recipe comes together in not time at all, so it is perfect for busy and fit people.

Ingredients:
1 Tbsp canola oil
1 large onion, chopped
1 large bell pepper, chopped
1 10 oz package mushrooms, chopped
2 14 oz cans of chili-flavored diced tomatoes or 28 oz large salsa
½ 24 oz jar of low-fat spaghetti sauce
1 14 oz can black beans, drained, rinsed
1 14 oz can kidney beans, drained, rinsed
½ cup textured soy protein
1 tsp cumin
1 tsp coriander
2 tsp chili paste of choice
Water as needed

Instructions:
1. Heat the oil in a large saucepan or large pot on med-high

2. Sauté onion, bell pepper, and mushrooms for 5-10 minutes.

3. Add the rest of the ingredients in the recipe and heat to a simmer.

4. Set heat on low and allow chili to simmer for 45 minutes to 1 ½ hours.

5. Add water as needed.

Makes 6-8 servings

1/8 of recipe: 275 calories, 34 g protein, 47 g carbohydrates, 10 g fiber, 4.3 g fat, 0 mg cholesterol

Jean offers nutrition coaching for weight loss, muscle gain, or any of your personal goals at her office in the Alico building in downtown Waco, TX right in the heart of central Texas. She also offers personal training services at Ironhorse gym on the corner of Franklin and 17th, which is also very convenient to downtown Waco. Contact information can be found on her personal website.

Get Beefy! High-Protein, Low-Fat Meat Options

Most sources of meat and poultry are protein-packed and healthy, as long as you prepare the cuts low in saturated fat and cholesterol! Generally speaking, meat and poultry should be prepared with 1) the skin removed; 2) all visible fat trimmed off; 3) the meat cooked at home; and 4) minimal added fat, particularly butter.

Restaurants slather meat, poultry and seafood in fat with the addition of butter, cheese, and cream sauce. Even if the meat ordered is a “lean” cut, and it’s described as “grilled,” the meal is still jam-packed full O’ saturated fat.

For instance, a “petite” 9oz filet from Outback has more fat than protein: 44g and 40 grams, respectively. This steak contains about 70% calories from fat and only 30% calories from protein. In contrast, a 9oz filet made on the home grill would provide 20g fat and 73g of protein, and fat would contribute a moderate 37% of total calories. 63% of calories from the home-cooked steak would be in the form of iron-rich, muscle-building protein. In essence, it’s okay to indulge in red meat, but please, enjoy responsibly by firing up your own grill—the fresh air will do you some good :-)

The table includes meats with five grams of fat or less per four ounce serving. Even if your general diet is not low in fat, limit fat from meat to lower your intake of unhealthy saturated fat and cholesterol. Ensure that the name is exactly the as listed below. For example, a “sirloin tip” steak is not the same as a “top sirloin.”

Source	Lean
Chicken (w/o skin)	Breast, thigh
Beef	Eye round ~ top round ~ bottom round ~ sirloin tip side ~ top sirloin ~ brisket flat half ~ 96% lean ground beef
Pork	Tenderloin ~ top loin ~ sirloin roast
Turkey (w/o skin)	Breast ~ 95% lean ground ~ thigh ~ drumstick
Fish (Higher fat fish included for omega-3)	Lake trout ~ herring ~ sardines ~ albacore tuna ~ salmon. Limit high mercury fish like swordfish, shark, mackerel king, and tilefish to one 3 oz serving per week
Lamb	Leg shank half ~ loin
Veal	Sirloin ~ leg top round

Fajita Chicken Thighs with Garlic and Lime

A boneless, skinless 4 oz chicken thigh* only has only 110 Calories and 4 grams of fat, compared to 100 Calories and 1.5g of fat in a skinless breast*. The other ingredients in this recipe add a lot of extra flavor, but not a significant amount of calories, while the little extra fat in the thighs keeps the dish moist-- enjoy!

Ingredients
2 cloves pressed garlic
3 teaspoons ground cumin
1 teaspoon dried oregano
½ teaspoon salt
¼ teaspoon black pepper
3 tablespoons fresh lime juice, divided
2 lbs chicken thighs, skinned, cut into bite-size pieces
¼ cup fat-free, less-sodium chicken broth
1 tablespoons honey
¼ cup chopped fresh cilantro
2 lime wedges

Instructions
1. Combine first 5 ingredients in a small bowl; stir in 2 tablespoons juice.
2. Stir spices into chopped chicken.
3. Heat large skillet on medium heat; spray with cooking spray
4. Place chicken in the skillet and cook until well browned on all sides; do not burn!
5. Combine 1 tablespoon juice, chicken broth, and vinegar; pour over the chicken.
6. Continue to cook until no longer soupy .
7. Remove chicken from heat and stir in cilantro; serve with lime wedges.
8. Add to tortilla for fajitas, if desired

*Assume chicken is measured raw; 8 total servings

Jean offers nutrition coaching for weight loss, muscle gain, or any of your personal goals at her office in the Alico building in downtown Waco, TX right in the heart of central Texas. She also offers personal training services at Ironhorse gym on the corner of Franklin and 17th, which is also very convenient to downtown Waco. Contact information can be found on her personal website.

Built Beef and Lentil Stew: Bowl after Bowl of High-Protein Goodness

Ingredients

2 tablespoons olive oil
1 pound 96% lean ground beef
3 cups thinly sliced onions

1 teaspoon salt
6 large garlic cloves, minced
2 teaspoons dried powdered thyme
1 teaspoon dried sage
½ tablespoon red pepper flakes
1 tablespoon ground cumin
½ teaspoon ground cinnamon
2 bay leaves

1 cup dry sherry
4 cups beef broth or stock
1 pound brown lentils, sorted and rinsed
2 stalks celery, sliced thin
3 peeled and sliced large carrots
4 ounces button mushrooms, sliced
4 ounces fresh shiitake mushrooms, chopped (stems removed)

2 springs fresh basil, leaves only, chopped
salt and pepper to taste
lemon juice to taste
1 cup thinly sliced green onions for garnish

Instructions
1. Heat olive oil on medium in a heavy stock pot
2. Add onion and salt, stir until turn deep golden, about 7 minutes.
3. Add ground beef and brown well
4. Add garlic, spices and herbs, and cook, stirring, until fragrant.
5. Pour in sherry and stir until nothing sticks to the bottom of the pan.
6. Stir in beef stock and boil.
7. Add lentils and the sliced/chopped vegetables. If needed, add more water to cover the lentils.
8. Cook the stew for about 1 to 1.5 hours until the lentils are very soft.
9. Remove bay leaves
10. Season to taste with salt, pepper, basil, and lemon juice
11. Top with green onions.
12. Enjoy; be built!

Serves 10

Nutrition: 260 Calories, 22 g protein, 33 g carbs, 12g fiber, 4 g fat, 1 g sat fat, 6mg iron (40% RDA); also high in many other vitamins and minerals!

Jean offers nutrition coaching for weight loss, muscle gain, or any of your personal goals at her office in the Alico building in downtown Waco, TX right in the heart of central Texas. She also offers personal training services at Ironhorse gym on the corner of Franklin and 17th, which is also very convenient to downtown Waco. Contact information can be found on her personal website.

Guilt-Free Mock Mocha

I remember in college when I ordered a Starbucks Grande (20 oz) White Chocolate Mocha drinks made with whole milk on a daily basis-- that indulgence has a nutrient profile that looks like this:

557 Calories, 20 g fat, 13 g sat fat, 41 mg cholesterol, 77g carbs (73 g sugar), 18 g protein

Guzzle this sugar-laden java and you've exceeded half of your saturated fat allotment for the day... and that's without whipped cream! I needed a mocha-like alternative that was in harmony with my healthy eating lifestyle, so I came up with this:

Guilt-Free Mock Mocha
1 Packet Diet Hot Cocoa (I use Swiss Miss, 25 Calories)

1/2 cup No Sugar Added Vanilla Soy Milk (I like Westsoy (not refrigerated) or Silk)

1 cup very strong coffee

2 packets Splenda 2 packets Sweet N' Low

3 Drops Vanilla Extract

The modified version is only 75 Calories, 2 g fat, 9 g carbs, 5.5 g protein, and even has 2 g fiber!

I also carry diet hot cocoa packets in my purse in case I go out to get coffee. That way, I'm equipped to doctor java on the go.

Here are some suggestions:

Order a Tall Americano with lots of room, add your cocoa packet, 1/2 cup 2% milk and a variety of artificial sweeteners to your heart's content; also use a little of the extra chocolate shaker.

85 Calories, 6 g protein, 1 g fiber, 7 g carbs, 2.5 g fat

Alternatively, order latte made with non-fat milk and add your cocoa packet and sweeteners as suggested above.

150 kcal, 12 g protein, 1 g fiber, 22 g carbs, 0 g fat

Mmm, mmm good

I suggested both the Splenda (yellow packet) and Sweet N' Low (pink packet) because combining artificial sweeteners tends to have a synergistic effect, specifically sweeter and less bitter, e.g. more like the real deal.