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Proteins play a key role in your ability to lose weight, plus it helps keep you satisfied, build muscle mass, and boost metabolism. You can get 16-20g of protein in different selections of lean meat, like ground turkey, beef and chicken.
Tuna, salmon, halibut, tilapia and anchovies all contain between 26-29 g of protein per 4 oz serving.
As you can see, there’s a lot of ways to meet your protein requirements throughout the day. Heres a full body workout that will work your legs, butt, arms, shoulder,back,chest, abs,core. I used these BLUEPRINTS to get into the best shape of my life AND WIN the 1998 Body For Life Contest! And, they’re the most important nutritional element for molding your body into the shape you desire. Try to choose the cuts of beef that are lower in fat, and limit your serving size to 4-6 oz per meal depending on your weight and activity levels. Salmon and other types of cold-water fish are not only packed with protein, but contain heart-healthy omega-3 fatty acids.
If you’re lactose intolerant, try unsweetened soy milk which has apx 8 grams of protein per serving.

But keep in mind that the calories in cheese can add up quickly…since it includes 100 calories per ounce.
Sprinkle almonds or walnuts on your salads, or take a handful in a baggie for an afternoon snack.
Try eating a variety of foods to receive not only protein, but a variety of vitamins and minerals that are packed into these nutrient dense foods.
Proteins are broken down by the body into amino acids, the “building blocks of life.” They repair and rebuild muscle tissues, grow hair and nails, create enzymes and hormones, and maintain the health of internal organs and blood.
A good way to incorporate milk into your diet is by adding it as a base to your protein shakes.
This healthy legume has helped aid in the reduction of cholesterol as well as lowering risk of heart attack and stroke. Since plant proteins are incomplete proteins, meaning they don’t contain all of the essential amino acids, combine them with a whole grain to make sure you’re getting a complete protein. You can hard boil a few eggs at the beginning of the week, and easily grab them in the morning.
Eggs are not only high in protein, but they also include small proteins of many essential vitamins and minerals. Before and after pics of successful lap band, gastric sleeve gastric bypass weight loss surgery patients by Dr Weight loss from Ksenia Borodina Ksenia Borodina slimming.

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