High Protein & High Fiber Food Combos For Weight Loss (ok for Vegetarians)!!! Proper Nutrition!

posted in Food & Drink on 11/12/2014

Salads are a good source of nutrients & tool for weight loss, however there are many other healthy & tasty food options that can help you to obtain & maintain a healthy weight. Cutting out a couple meaty meals a week & replacing them with these high protein, high fiber foods can help you get healthy

Protein is needed to grow and heal our bodies, as well as to preserve muscle while dieting. Typical high protein foods such as chicken, steak, and eggs can be high in fat (even if the cut is lean), therefore replacing a couple meals a week with vegetarian options can help you lose weight faster as well as keeping you full from the fiber, and giving you much needed nutrients such as folate and iron. The following pairs of foods make 'complete proteins', meaning when paired together you get all the building blocks you need to make protein for your body. I've had my clients do this and it works!!

Peanut butter and banana on whole wheat. It's loaded with fiber and flavor, and the banana adds natural sweetness as well as nutrients that you wouldn't get from jelly or spread. Bonus: you don't need to refrigerate! I pack a sandwich for lunch and don't have to worry about it spoiling.

Black bean and corn salad: also make a complete protein. You can add diced tomatoes, onion, garlic, avocado, cilantro, and lime juice to make an amazing salad or use it as salsa, with the added bonuses of protein and fiber which are lacking in traditional salsa.

Black bean burger on whole wheat. They are easy to make and taste amazing with the right recipe. I usually eye ball it with half a can of beans (crushed), one egg, 1/4 cup of bread crumbs, spices, finely diced onion and green pepper and mold it into a burger. Very filling and satisfying!

Rice and beans: a classic! Sometimes I use basmati and chickpeas, or brown rice and black beans, whatever combo you get a good amount of protein and fiber. I usually lay it over a bed of lettuce and use a little dressing for flavor. I also add spices to the water that I boil the rice in.

Lentil soup and whole wheat bread or pita for dipping. I cut up a few different veggies and add a veggie stock cube/seasoning for flavor and cook using the directions on the package. It's very filling and good for winter.

Quinoa salad. It is the only vegetarian source of complete protein other than soy. It's about the same size as cuscus but has a different texture and way more fiber. It is much more healthy! There are hot and cold recipes all over the Internet, but my favorite is a southwest version with black beans

Whole wheat pita and hummus with veggies. Hummus is made from chickpeas and is absolutely amazing as a spread or dip. It's as satisfying as fatty dips and has much less calories. I've even made my own and experimented with flavors and recipes. Definitely recommend trying it if you haven't yet!

I'm a certified personal trainer and add these foods into my diet to stay lean and healthy. Prepping ahead of time & making extra also allows you to have healthy options available if you have a busy schedule. I've had my clients switch up their diet with these tips and they all lost weight more easily and were less hungry. They are also good for your blood pressure and cholesterol...just watch the sodium in the spices ;) for the sake of keeping this short I didn't post full recipes, but they are all over Google. Leave a message of you want a specific one and I'll be happy to post a favorite!