Habit 2: Eat Lean Protein at Each Meal

Alright guys, so for the past two weeks you have been making sure you get nutrition in your body within an hour of waking and/or getting in your recovery nutrition.

Keep it up!

To score your point for weeks 3 and 4 you must continue S3 Habit 1 AND complete S3 Habit 2 – All In!

Why is protein so important?

Because without an adequate supply of Amino Acids in our bloodstream, the product of protein digestion, our bodies don’t function well.

Our bodies use proteins to produce enzymes, hormones and antibodies. Protein is the “building blocks” of our cells and without it we can not replace worn out cells or repair muscle tissue from training.

Take some time to get the complete lowdown on protein, the “why’s” and even “how much’s” by reading “All About Protein” on the Precision Nutrition Site. You’ll be glad you did!

So that brings us to S3 Habit 2: Eat Lean Protein with Each Meal

For our purposes that mean you will need to eat lean protein from the following sources a minimum of 3 times per day. This is not an all inclusive list, but it is a great start.

High quality protein.
3-4 oz of cooked lean meat, poultry, or fish
1 cup of cooked seafood
4 egg whites
2 large eggs
1/2 cup of cottage cheese
1/2 cup of plain yogurt
2 oz of part skim cheese
1 scoop of protein powder
1 cup cooked lentils or beans
3-4 oz of tempeh or tofu
1 small veggie burger

Conversely you want to avoid low quality protein. Most of these are very high in fat, contain tons of sodium, nitrates and other nasty stuff.

These Don’t Count
Bacon
Lunch Meats
Sausages
Pepperoni
Protein in “fast food” restaurant meals (chinese take out, etc.)

So how do you score your point starting in Week 3 (Monday May 14th)?

By doing S3 Habit 1 and 2

S3 Habit 1: Eat within 1 hour of waking or consume post-training nutrition

S3 Habit 2: Eat lean protein with at least 3 meals per day

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To help plan some high quality meals quickly and easily, follow this handy dandy chart.

Quality Protein Fibrous Carbs Compliments

Chopped Hard boiled Egg mixed with tuna	Served on a bed of salad greens	Slice of avocado
Stir fry pork	Add fresh or frozen veggies to meat while cooking	1 teaspoon minced ginger root and 2 Tablespoon soy sauce
Shrimp cooked with minced garlic cloves and chili sauce.	Add frozen stir fry veggies while cooking	Sesame seeds sprinkled on top before serving
Heat pinto, navy, or kidney beans mixed with an ounce of Monterey jack cheese	Shredded lettuce, chopped tomato, jalapeño peppers,	Salsa
Grilled Chicken	Served on a bed of salad greens	½ chopped apple, 1 Tablespoon walnuts chopped, olive oil with a squeeze of lemon juice for dressing
Browned ground beef	Stir in tomato sauce, serve over stir fried zucchini, summer squash, and carrot strips	Italian seasonings in with the sauce and a sprinkle of Parmesan cheese before serving
Baked BBQ chicken	Sautéed green beans Serve with coleslaw	Cold Three bean salad
Thinly sliced beef add tomato sauce	Sautéed onion and Green peppers, serve with a side salad	Sprinkle with chopped green onions and sesame seeds
Brown ground beef, taco seasonings	Serve over lettuce, top with tomatoes	Refried bean, olives, guacamole, salsa
Baked sliced chicken tenders coated with almond meal and parmesan cheese	Spinach salad, and cooked baby carrots	Olive oil and vinegar for salad dressing
Naked Greek Hamburgers (no bun) mix feta cheese and olive slices into patties	Lettuce, tomato, red onion Fresh broccoli salad	Ketchup, mustard

Tell Your Friends!

Habit 2: Eat Lean Protein at Each Meal

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