Building a Healthy Plate – Lean Protein

When building a healthy plate at meal time, you want it to be filled with one half non-starchy vegetables, one quarter lean protein and one quarter quality carbohydrate. Read on for part one on lean protein, in our three week series on building a healthy plate.



Eating a natural amount of protein—about one gram of protein per pound of body weight per day (not exceeding 200 grams regardless of weight)—is important in getting our biological functions back to normal to maintain a healthy weight and lower body fat. An easier way to portion out your protein source is to use the palm of your hand as a guide at each of your meals.  Protein keeps us satisfied and fuller for longer so we aren’t reaching for low quality foods a few hours after lunch. It also helps our metabolism to burn body fat instead of lean muscle tissue, so we look strong and healthy!  D.K. Layman from the University of Illinois says, “Use of higher protein diets reduces lean tissue loss to less than 15% and when combined with exercise can halt loss of lean tissue during weight loss.”

Researchers are continuing to uncover numerous health benefits resulting from a more balanced intake of protein. My favorite comes from Loren Cordain here at Colorado State University,  “There is now a large body of experimental evidence increasingly demonstrating that a higher intake of lean animal protein reduces the risk for cardiovascular disease, hypertension, dyslipidemia, obesity, insulin resistance, and osteoporosis while not impairing kidney function.”

If you want to dial down your hunger during the day, burn more body fat and maintain the lean muscle tissue from your workouts then swap the sweets, unnecessary starches and processed foods with a few of the best lean protein sources below. Yum!


24 thoughts on “Building a Healthy Plate – Lean Protein”

  1. My brother recommended I would possibly like this blog.
    He was totally right. This post truly made my day.
    You cann’t consider simply how a lot time I had spent for this
    info! Thank you!

  2. Pretty nice post. I simply stumbled upon your weblog and wanted to say that I’ve really loved browsing your blog posts.
    After all I’ll be subscribing for your rss feed and I’m hoping
    you write once more soon! (Mamie)

  3. you are in point of fact a just right webmaster.
    The website loading pace is amazing. It seems that you’re
    doing any unique trick. Moreover, The contents are masterpiece.
    you’ve done a fantastic process in this matter!

  4. Appreciating the hard work you put into your site and in depth information you offer.
    It’s good to come across a blog every once in a while that
    isn’t the same out of date rehashed material. Wonderful read!
    I’ve saved your site and I’m including your RSS feeds to my Google

  5. Great blog here! Additionally your web site a lot up fast!
    What web host are you the use of? Can I am
    getting your affiliate link to your host? I want my site loaded up as quickly as yours lol

  6. Admiring the time and energy you put into your
    blog and detailed information you offer. It’s awesome to
    come across a blog every once in a while that isn’t
    the same outdated rehashed material. Fantastic read!
    I’ve saved your site and I’m adding your RSS feeds to my Google account.

  7. Wonderful website you have here but I was curious about if
    you knew of any community forums that cover the
    same topics discussed here? I’d really love to be a part of online community where I can get advice from other experienced people that share the same interest.
    If you have any suggestions, please let me know.

    Appreciate it!

  8. Excellent items from you, man. I have remember your stuff prior to and you’re simply
    extremely great. I actually like what you’ve got here, really like
    what you’re stating and the way in which by which you say it.
    You are making it entertaining and you continue to take care
    of to stay it sensible. I can’t wait to learn much more from you.
    This is really a terrific web site.

  9. I’m extremely pleased to discover this website.
    I wanted to thank you for ones time for this particularly
    fantastic read!! I definitely enjoyed every part of it and
    i also have you bookmarked to see new stuff in your blog.

Leave a Reply

Your email address will not be published. Required fields are marked *