Rina Sabree

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high protein diet menu

A high protein diet menu is the new craze for weight loss today, but it is important to pick the right protein foods to gobble up.

Some high protein foods are packed with saturated fat, leading to bigger problems than being slightly over weight, such as a stroke, diabetes and cancer.  So don’t make this a long term diet, and choose foods that are low in fat and of great nutritional value. Try making delicious meals from this menu:

Beans

Including beans in your diet provides you with multiple health benefits. They not only are high in protein, but beans are known to help lower cholesterol and reduce your risk of a heart attack and heart disease. They are also high in fiber, which helps with your digestion.

Fish

Fish is great because of its high protein content, but it also contains Omega-3 fatty acids which is something that we can not produce on our own. Consuming fish will reduce heart disease, lower blood pressure, and help prevent arthritis. Salmon and tuna saturated in water are the best picks to try.

Chicken

Sticking with chicken is better than eating dark or red meat because it has high protein but less fat. The leanest part of the chicken is the breast, but make sure you remove the skin because it is loaded with saturated fat. Also, chicken provides a great source of vitamin B that helps protect against cancer, as well as the vitamin Selenium which involves immune functions.

Nonfat Yogurt

Choosing a yogurt over milk is best because it provides a great source of protein and calcium, but also allows people who are lactose-in tolerant to enjoy it. Yogurt is a healthy choice too because it provides you with so many other nutrients such as vitamin B2, vitamin B12 and even helps with gastrointestinal conditions.

Egg Whites

Eating just the egg white is best because it is high in protein and leaves out the unnecessary cholesterol the yolk contains. Egg whites also provide other health benefits such as calcium, potassium, magnesium, and vitamins such as B12 to name a few.

Almonds

Almonds are great because they are high in protein, but low in carbohydrates. Studies have also have shown that they help with weight loss, if eaten in moderation. Besides being a great source for protein though, they are an aid for having a healthy heart, lower risk of heart disease and cancer, as well as leading people to live longer.

Broccoli

For the veggie fines, broccoli is the best vegetable to get protein. In fact, it is known to be the vegetable that packs in the most nutrients. It’s rich in both insoluble and soluble fiber, something  your body needs both of, as well as provides you with substance that helps protect your body from disease.

Eating protein can help curve your appetite, but like with anything, moderation is best with a well rounded diet!

Day 23 (Thursday)

Breakfast : Shake Capuccino + Oat (135 + 100 = 235 Kcal)
In between :
Lunch : Nasi campur  (500 Kcal)

Snack : Twisties kecil x2 (100 Kcal)

Dinner :  2 keping kek pisang (200 Kcal)

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : Tak timbang

Total : 1035 Kcal

Semalam pagi buat shake + oat. Okeylah rasa dia boleh diterima. Great! So lepas ni boleh campur oat every time. Saya perlukan oat juga untuk turunkan kadar kolestrol. Sebab dekat mata saya ada macam benjol yang menunjukkan kolestrol tinggi so doctor pernah pesan untuk cek kolestrol tapi mana ada pernah nak cek. Campur oat pun boleh jadi lebih mengenyangkan. Suka suka.

Lunch member ada bawak ikan tenggiri sambal. So dia ajak makan nasik. Kami gi tapau nasik tambah aksesori lain spt telur puyuh dan ikan masin dan hati ayam goreng. Vugidevas !! kenyang sampai rasa nak muntah. Member pun pergi muntahkan sikit makanan baru dia rasa lega. How gelojoh we are kan?

Balik rumah buat kek pisang. Kek favourite suami. So kalau buat mmg berbaloi sebab dia memang suka makan. Saya makan 2 keping. Sedap sangat. Hehe. Then 2 twisties kecik untuk salt craving. Dan rasa macam badan makin naik balik. Sigh

Day 22 ( Wednesday)

Breakfast : McD Big Breakfast (Beef burger + hashbrown + scrambled egg + coffee) (800Kcal)
In between :
Lunch : 2 karipap (260 Kcal)

Snack : Pop corn (100Kcal)

Dinner :  Mee goreng mamak + roti canai (660 +250 Kcal)

Buah : Grapes (100Kcal)

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : Tak timbang

Total : 2170 Kcal

Semalam keluar pagi jumpa client lalu kat mcD. Teringin nak makan bfast mcD. Call member dia pun nak. So beli 2 set. Ambik yang BIG bfast set pulak tu RM10. Makan tak hingat. Sedap betul lah. Kenyang sesangat. Lepas tu lunch gi post office, lalu kedai roti, beli karipap 2 ketul. Padahal kenyang tu. Tapi sebab terliur sgt. Petangnya gi tengok wayang dengan family. Makan popcorn dalam tu. Baliknya suami singgah kedai mamak tapau mee goreng dan roti canai. Balik makan lagi. Kira-kira lebih 2000Kcal lagi semalam hawau !! Shake tinggal terus. I'm loosing track -_-" 

Day 21 (Tuesday)

Breakfast : Shake Cappucino (135 Kcal)
In between : Roti bakar 1 set  (200Kcal)
Lunch : Mihun goreng (610 Kcal)

Snack : Kerepek pisang (200 Kcal), Beef pie (300 Kcal)

Dinner : Nasi + ayam kari + paru goreng cili (260 + 195 + 100 Kcal)

Buah : Tomato + celery stick salad (200 Kcal)

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : Tak timbang

Total : 2200 Kcal

Salad tomato + celery stick

Mihun goreng + telur

Hari ni tengah makan roti bakar for breakfast, kawan bagi sebungkus mihun + telur sebab office belanja. So makan mihun for lunch. Then jalan-jalan ke Cold Storage time lunch. Beli 1 bungkus kecil oat. Ingat nak tambah oat dalam diet. Bagus utk turunkan kolestrol kan. Ingat nak tambah dalam shake. Beli bungkusan kecil dulu untuk percubaan. Lepas tu ambil bahan nak buat pie. Then pusing-pusing rasa malas pulak. Letak balik dan beli pie yang dah masak. RM5. Lagi jimat dari buat sendiri. hari ni pun bawak salad so sepanjang hari makan salad dgn mayo light habiskan 1 bekas tu. On the way balik rumah rasa lapar sangat entah kenapa. Suruh suami singgah kedai beli nasi + kari ayam. Dah lupa ada pie dalam beg. Suami keluar meeting kelab so tak masak dinner. Saya makan nasi lepas tu teringat pie ada  dalam beg. Alahai. Makan la pie pulak sebab takut kempunan. Ceh. So semua makanan yang banyak semalam telah membawa 2000Kcal. Tahniah ye! 

Day 20 (Monday)

Breakfast : Shake Cappucino (135 Kcal)
In between : karipap kecil (200Kcal)
Lunch : Teriyaki hati ayam + tauhu + telur puyuh (140 x3 Kcal)

Snack : Yoghurt Marigold Berri ( 143 Kcal)

Dinner : Nasi + fish fillet sweet sour + telur mata (260 + 150 + 100 Kcal)

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : Tak timbang

Total : 1408 Kcal

Sate teriyaki + yoghurt

Hari ni rasa macam mual-mual je. Makan karipap kecik2 tu konon nak hilangkan mual. Lepas tu rasa macam nak makan benda-benda masam. Tengahari pergi post office dan beli sate teriyaki cucuk kat jusco. 3 jenis. Tanpa disedari yang sate secucuk membawa 140 Kcal. Tahniah! Lepas tu beli 1 yoghurt ingat boleh hilangkan mual. Tapi tak jugak. Balik rumah masak fillet fish sweet sour. Makan nasi jugak sebab perut rasa lapar sangat. So sehari makanan yang tak membawa faedah lebih banyak menambah kalori.

Day 19 (Sunday)

Ayam masak lemak

Breakfast : Shake Cappucino (135 Kcal)
In between : Aiskrim milo x1 (200 Kcal)
Lunch : Nasi + Ikan cencaru goreng 1 ekor (260 + 150 Kcal)

Snack : Roti 2 keping cicah ayam masak lemak ( 150 + 250 Kcal)

Dinner : Nasi + ayam masak lemak (260 + 250 Kcal)

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : Tak timbang

Total : 1655 Kcal

Hari minggu another disaster lah kan. Suami keluar buat aktiviti dgn team dia dan saya kat rumah dengan anak sahaja. Paginya saya ambil shake. Lepas tu duduk bertenet. Lapar rasanya pukul 12 mcm tu saya makan nasi yg lebihan semalam dengan ikan goreng cencaru 1/2 . Yang saya goreng untuk anak. Lepas tu saya buat aiskrim milo letak dalam plastic tu. Saya makan satu. Sedap sebab saya buat kaw-kaw punya pekat. Hehe. Untuk anak saya buat aiskrim Ribena.

Dalam pukul 3 macam tu saya masak untuk suami. Masak lemak ayam. Saya makan cicah dengan 2 keping roti. Lepas suami balik dia makan nasi sorang-sorang saya ingat dah tak nak makan lagi lah. Tapi dalam pukul 11 malam saya lapar balik. Homaigod. Maka saya makan ½ nasi dan ayam masak lemak seketul. Nice.

Love weekend. Haha

Day 18 (Saturday)

Breakfast : Nasi + Sotong goreng kunyit (260 + 150 Kcal)
In between : Kerepek pisang ( 200 Kcal)
Lunch :

Snack : Air Soya sebotol (150 Kcal)

Dinner : Nasi + Ikan cencaru goreng 1 ekor (260 + 150 Kcal)

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : Tak timbang

Total : 1170 Kcal

Hari Sabtu bangun pagi panaskan lauk semalam yang tak habis dan makan nasi lagi. Shake tak ambil langsung. Tengahari sambil menonton tv makan kerepek pisang. Sedap betul J. Petangnya keluar ke taman dengan suami dan anak. Naik bukit ke tempat mainan gelongsor tu pun dah mengah. Belum jogging lagi. Ajak suami turun ke tasik bawah bukit pun suami malas nak turun sebab dia cakap nanti malas nak naik balik -_-“

Nak balik beli air soya sebotol hilang dahaga.

Malam nya ingat tak payah makan dah sebab suami mula-mula nak makan maggi. Tapi lepas tu dia masak nasi sebab maggi ada 1 bungkus je tak cukup. Kesian sebab tak de lauk nak makan, saya gorengkan ikan cencaru besar 2 ekor. Dia sekor, saya sekor. Maka makanlah lagi nasi sepinggan. Syorga. Shake lupa terus. Penangan hari minggu kan menu pun lari.

Day 17 (Friday)

Breakfast : Shake cappuccino + F3 (135 + 20 = 155 Kcal)
In between : Roti bakar 1 set (low cholesterol butter) (350 Kcal)
Lunch : popia & 2 ketul kuih goreng2  (390 Kcal)
Snack :

Dinner : Nasi + Sotong goreng kunyit (260 + 100 Kcal)

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : tak timbang

Total : 1255 Kcal

Hari Jumaat pagi member datang office beli 2 bungkus nasi lemak. Dia pelawa tapi nasib baik kuat tahan godaan. Makan roti wholemeal bakar sapu sedikit butter je. Dan lunch ke Jusco beli lauk pauk untuk weekend. Beli popia dan kuih jepun yang goreng2 tu 2 ketul. Balik makan dan menyesal sebab bukan sedap mana pun. Kalori je tinggi bukan main sebab berminyak. Haihh..

Malam nya balik masak untuk suami dan anak. Goreng sotong kunyit. Dah lama mengidam nak makan sotong kunyit. Lega bila dapat makan dan puas hati lah. J

Day 16 (Thursday)

Breakfast : Shake cappuccino + F3 (135 + 20 = 155 Kcal)
In between : 3 keping roti cicah sambal bilis (200 Kcal)
Lunch : 3 ketul kuih  (300 Kcal)
Snack :

Dinner : Maggi kari ½ bungkus with kimchi  (160 Kcal)

Buah : Mangga 1 (134 Kcal)

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : 123.5 kg

Total : 949 Kcal

Maggi sup + kimchi

Semalam breakfast hingga ke lunch dok makan roti cicah sambal ikan bilis. Yang emak buatkan dan simpan dalam peti ais buat stok tu. Bawak ke ofis kawan-kawan semua cakap sedap. Tengharinya keluar jalan-jalan ke mall, beli kuih 3 ketul dan buah naga 1/2. Dan malamnya suami nak makan maggi, jadi masakkan maggi. Saya Cuma makan sikit kira dalam ½ bungkus lah. Lepas makan maggi potong mangga manis 3 biji, makan lah jugak dlm sebiji. Yang lain suami habiskan. So semalam Berjaya makan kurang 1000 Kcal. Jarang-jarang berlaku tu