Your best body with Only Protein

"Your best body with Only Protein"

With the incredible rise in Americans weight over the last 10 years, now more than ever people are looking for a way to lose weight and get in shape. There are a ton of fad diets that don't work, sure you lose weight but fad diets are just that (fads) they come and go, in fact most regain the weight plus more. So we asked our Nutritionist and Certified Personal Trainer Michelle LeSueur to put together a simple menu and some tips to help you reach your goals.

Losing weight is not always the easiest thing to do, everyone has different commitment levels and different challenges. To lose the weight and keep it off is about creating habits you can live with. I see people every day who go on these crazy fad diets, the result from these types of diets is people end up hurting their bodies more than helping them. Many people are of the belief that you just need to not eat, but what that does is tells your body to hang on to anything that goes in your mouth. It's feeding your body properly, and I want to emphasize on the word properly that makes all the difference. Weight loss is 80% of what you eat and 20% exercise for the average person, if you are someone who is in some type of training the ratios change. Your body needs food every 3 hours to help maintain and protect your muscles, for every lean pound of muscle you have you burn 5 pounds of fat. You never want to lose muscle, but unfortunately with the majority of diets out there people are losing precious muscle. Many people taking protein only take an isolate protein before and after their workouts, this is great for feeding the muscle right away, but you also need other forms of protein to feed the muscle over an extended period, that is why the Tri-protein in Only Protein works so well. For those that struggle with being hungry the Only Protein Meal Replacement really makes a difference in helping to curb your appetite. Here is a sample menu of what a typical day should look like. Following these examples you should see realistic results that last.

For those that have a sedentary life

 

Sample Menu 1:

6 a.m. - 5 egg whites scrambled with veggies (broccoli, green beans, peppers what ever you like) and ½ avocado

9 a.m. – 1-2 scoops Only Protein Vanilla Meal Replacement, 1/3-cup oatmeal, 1 tea. Cinnamon Mix in blender. (If you don't like cinnamon, then you can add some berries)

12 p.m. - 4 oz. to 5 oz. of ground turkey and a cup of greens, 1/2 C. brown rice (I will brown it with garlic and cumin and throw in frozen stir fried veggies. Just make sure that all that is in the package is veggies. It takes 5 min to mix up) and 1 C. fresh berries.

3 p.m. – 1-2 scoops Only Protein Chocolate Meal Replacement, 1 T. Natural Peanut butter, raw carrots or celery.

6 p.m. – 4-5 oz Grilled chicken or fish, fresh salad and Asparagus. (Guys 6 oz.)

9 p.m. – 1-2 scoops Only Protein Powder (Vanilla or Chocolate) and 1 T. flax oil or Natural Peanut butter.

 

Sample Menu 2

6 a.m. - Half a cup of oatmeal and 3 egg whites, 1 whole egg with vegetables of choice

9 a.m. – Protein blueberry muffins (2 for females 4 for males)

12 p.m. - 4 to 5 ounces of homemade turkey meatloaf with a side salad with cherry tomatoes & cucumbers

3 p.m. – 2 scoops Vanilla Only Protein Powder (or MR), ½ frozen berries

6 p.m. – 4-6 oz salmon, asparagus spears, small sweet potato

9 p.m. – 1 scoop Chocolate Only Protein in water, 1 oz. Walnuts

 

Sample Menu 3

6 a.m. – Omelet -2 whole eggs, 3 egg whites, 1 oz low fat cheese, Veggies of choice, 1 slice Ezekiel bread

9 a.m. - 2 scoops Vanilla Only Protein Powder (or MR), 8-10 oz of skim milk, 1/3 cup of gluten free oatmeal, ¼ C shredded almonds, 1 tbsp of peanut butter.

12 p.m. - Two corn tortillas topped with black beans, pepper, onions and five ounces of grilled chicken.

3 p.m. – 2 scoops Vanilla Only Protein Powder (or MR), 2 T. fresh squeezed orange juice, 1 T. Barleans Total Omegas Orange cream.

6 p.m. – 3-6 oz sirloin, 1cup green beans, 1 sweet potato

9 p.m. – 1 scoop Only Protein Powder mixed with water and a few almonds

 

Sample Menu 4

6 a.m. – Breakfast burrito- 1 corn tortilla, ¼ C. black beans, Chopped green peppers, Onion & tomatoes, 1 whole egg, 2 egg whites scrambled, 2 oz. cheese and ¼ avocado.

9 a.m. - 2 scoops Vanilla Only Protein Powder (or MR), ½ C. frozen strawberries and 1 T. Barleans Omega swirl flax oil strawberry banana.

12 p.m. – 3-5oz skinless turkey breast, salad w/ olive oil & balsamic dressing, ½ -1 cup cantaloupe

3 p.m. – ½-1 cup Greek yogurt, ¼ C berries and 2 Tbsp ground flaxseeds

6 p.m. – 4-6 oz. Balsamic Chicken, ½ C. Brown rice and Broccoli

9 p.m. - 1 scoop Only Protein Powder mixed with water and a few nuts

 

Sample Menu 5

6 a.m. – Flax pancakes (half batter for woman, full batter for men), 1/4 C. cottage cheese, Strawberries, blue berries and slivered almonds.

9 a.m. – Pumpkin protein bars (2 for females 4 for males)

12 p.m. – 6 oz fish (I like Orange Roughy), 1 – C. grilled veggies, 1 – C.  Brown rice

3 p.m. - 2 scoops Vanilla Only Protein Powder (or MR), 10 oz. water, 1 ripe peach, 2 T.  Low fat sour cream, Lohaun or xylitol for sweetener.

6 p.m. – 4 oz. Tilapia, Small sweet potato, Asparagus (Guys 6 oz Tilapia, med Yam)

9 p.m. – 1 scoop Only Protein Powder mixed with water and a few nuts

 

Sample Menu 6

6 a.m. – 3 oz. grilled steak, 1 hard-boiled egg, 1 slice Ezekiel bread, ½ cantaloupe

9 a.m. - 2 scoops Only Protein Chocolate Meal Replacement, Lean Mass Banana Split Shake, 1/2 frozen banana, 1 Tbsp. Whipping cream (heavy cream, not cream out of a can), 8-10 oz water,

4-6 ice cubes

12 p.m. - Five ounces of stir-fried chicken with half a cup of brown rice and steamed veggies

3 p.m. – 2 scoops Vanilla Only Protein Powder (or MR), 3 packets True Lemon drink mix, 8 oz almond milk, ¼ C. cottage cheese.  Blend well. If you want it sweeter then add some stevia or Lohaun.

6 p.m. – Chicken meat loaf muffins (2 for woman, 4 for men), salad with lots of veggies and Swiss chard (cooked) covered in apple cider vinegar.

9 p.m. - 1 scoop Only Protein Powder mixed with water and a few nuts

 

Sample Menu 7

6 a.m. – 3 Egg white muffins topped with 1 T. Greek yogurt, 1 slice Ezekiel bread (Guys, 5 egg white muffins and 2 T. yogurt)

9 a.m. – Carrot cake protein bars (2 for females 4 for males)

12 p.m. - 4 oz canned salmon, 2 cups salad, oil and balsamic dressing (Guys 6 oz Canned Salmon, the rest the same)

3 p.m. - 1 scoop Only Protein Chocolate Meal Replacement, 1 TBSP Natural peanut butter, 10 oz. 40 Cal. Almond milk or water, ice. (Guys 1 ½  scoops OPMR, the rest the same)

6 p.m. – 2/3 C. Chicken Taco filling, 2 T. Greek yogurt, fresh salsa and 2 corn tortillas (Guys 3 T. yogurt and 1 C. Chicken taco filling 3 Corn tortillas)

9 p.m. - 1 scoop Only Protein Powder mixed with water and a few nuts (Guys 1 1/2 scoops mixed with water and 1 TBSP Natural PB)

 

Moderate activity and for those that are active and working out

 

Sample Menu 1:

6 a.m. - 5 egg whites scrambled with veggies (broccoli, green beans, peppers what ever you like) 1 slice of Ezekiel bread and ½ avocado (guys 5 whites, 2 whole eggs, 1 avocado, 2 slices Ezekiel Bread)

9 a.m. – 1-2 scoops Only Protein Vanilla Meal Replacement, 1/3-cup oatmeal, 1 tea. Cinnamon Mix in blender. (If you don't like cinnamon, then you can add some berries) (Guys 2 scoops, ½ C. Oatmeal and the rest as follows)

12 p.m. - 4 oz. to 5 oz. of ground turkey and a cup of greens, 1/2 cup brown rice (I will brown it with garlic and cumin and throw in frozen stir fried veggies. Just make sure that all that is in the package is veggies. It takes 5 min to mix up) and 1 C. fresh berries. (Guys 6-7 oz. of Turkey, 1 C. brown rice and the rest the same)

3 p.m. – 1-2 scoops Only Protein Chocolate Meal Replacement, 1/3-cup oatmeal, 1 T. Natural Peanut butter, raw carrots or celery. (Guys 2 scoops, ½ C. Oatmeal and the rest as follows)

6 p.m. – 4-5 oz Grilled chicken or fish, small yam, fresh salad and Asparagus. (Guys 6-7 oz. chicken or fish, med yam, rest the same)

9 p.m. – 1-2 scoops Only Protein Powder (Vanilla or Chocolate) and 1 T. flax oil or Natural Peanut butter.

 

Sample menu 2

6 a.m. - Half a cup of oatmeal and 3 egg whites, 1 whole egg with vegetables of choice (guys 3/4 cup oats, 6 whites 1 yolk)

9 a.m. – Protein blueberry muffins (2 for females 4 for males)

12 p.m. - 4 to 5 ounces of homemade turkey meatloaf with a side salad with cherry tomatoes & cucumbers (Guys 6oz and 1 cup Brown Rice)

3 p.m. – 1 scoops Vanilla Only Protein Powder (or MR), ½ frozen berries (2 scoops for males 3/4 cup berries)

6 p.m. – 4-6 oz salmon, asparagus spears, small sweet potato (Males 6 oz salmon, medium yam)

9 p.m. – 1 scoop Chocolate Only Protein in water, 1 oz. Walnuts (males 1 ½ scoop, 1TBSP Natural PB in water)

 

Sample Menu 3

6 a.m. – Omelet -2 whole eggs, 3 egg whites, 1 oz low fat cheese, Veggies of choice, 1 slice Ezekiel bread

9 a.m. - 1 scoops Vanilla Only Protein Powder (or MR), 8-10 oz of 40 Calorie Almond milk, 1/3 cup of gluten free oatmeal, ¼ C slivered almonds. (Guys 2 scoops protein, 1/2 cup oats, ½  C. slivered almonds) Side note, why the 1/4 Cup Almond slivers AND PB??

12 p.m. - Two corn tortillas topped with 1/4 cup black beans, pepper, onions and 4 oz of grilled chicken breast. (Guys 3 Corn Torts, 1/3 cup Black beans and 5 oz Chicken breast)

3 p.m. – 1 scoops Vanilla Only Protein Powder (or MR), 2 TBSP. fresh squeezed orange juice, 1 TBSP. Barleans Total Omegas Orange cream. (Guys 2 Scoops whey, 1 ½ TBSP Barleans)

6 p.m. – 3-4 oz Top sirloin w/fat trimmed, 1cup green beans, 1 Small sweet potato (Guys 5-6 oz Top Sirloin, 1 Medium yam)

9 p.m. – 1 scoop Only Protein Powder mixed with water and 10 almonds (guys 1 ½  scoops, 1 cup 40cal Almond milk and 15 almonds)

 

Sample Menu 4

6 a.m. – Breakfast burrito- 1 corn tortilla, ¼ C. black beans, Chopped green peppers, Onion & tomatoes, 1 whole egg, 2 egg whites scrambled, 2 oz. white cheese and ¼ avacado. (Guys 2 Corn Torts, 1/3 cup black beans, 1 whole egg, 4 whites, 3 oz white cheese, 1/3 avocado)

9 a.m. - 1 scoops Vanilla Only Protein Powder (or MR), ½ C. fresh strawberries or Blue berries and 1 TBSP. Barleans Omega swirl flax oil strawberry banana. (Guys 1 ½  scoops whey 3/4 cup Fresh Strawberries or Blue Berries and 1 TBSP Flax oil)

12 p.m. – 4 oz skinless turkey breast, salad w/ olive oil & balsamic dressing, 3/4 cup cubes of cantaloupe (Guys 6 oz Turkey, salad and 1 1/4 cup cubed cantaloupe)

3 p.m. – 1/2 cup Greek yogurt, ¼ C berries and 2 Tbsp flaxseeds (Guys 1 cup Greek Yogurt, 1/2 cup Berries, Handful of slivered almonds or 2 TBSP Flaxseeds)

6 p.m. - 4 oz Balsamic Chicken, 1/3 cup Brown rice, 1/4 cup Black beans and 1 cup Broccoli (5 oz Balsamic Chicken, 3/4 Cup Brown rice, 1/4 cup black beans, 1 cup broccoli)

9 p.m. - 1 scoop Only Protein Powder mixed with water and a few nuts (guys 1 ½  scoops whey, water and 1 TBSP Natural PB)

 

Sample Menu 5

6 a.m. – Flax pancakes (females ½ of batter), 1/4 C. low fat cottage cheese, ¼ C. Strawberries/blue berries and 2 T slivered almonds. (Guys pancakes (entire batter), 1/2-cup low fat cottage cheese, ½ C. strawberries/blueberries and 4 T. slivered almonds)

9 a.m. – Pumpkin protein bars (2 for females 4 for males)

12 p.m. – 4 oz fish (I like Orange Roughy), 1 – C. grilled veggies, 3/4– C.  Brown rice (Guys 6 oz fish, veggies, 1 cup Brown rice)

3 p.m. - 1 scoops Vanilla Only Protein Powder (or MR), 10 oz. water, 1 ripe peach, 2 T.  Low fat sour cream, Lohaun or xylitol for sweetener. (Guys 1 ½  scoops the rest the same)

6 p.m. – 4 oz. Tilapia, Small sweet potato, Asparagus ( Guys 6 oz Tilapia, med Yam)

9 p.m. – 1 scoop Only Protein Powder mixed with water and a few nuts (Guys 1 ½  scoops, water and 1 TBSP Natural PB)

 

Sample Menu 6

6 a.m. – 3 oz. grilled steak, 1 slice Ezekiel bread, ½ grapefruit (Guys-4 oz grilled Top Sirloin w/fat trimmed, 2 slices Ezekiel bread, 1/2 Grapefruit)

9 a.m. - 1 scoops Only Protein Chocolate Meal Replacement, Lean Mass Banana Split Shake, 1/2 banana, 1 Tbsp. Whipping cream (heavy cream, not cream out of a can), 8-10 oz water, 4-6 ice cubes (Guys 2 scoops whey, 1/2 banana, 2 TBSP Whipping Cream, 10oz water, 6 ice cubes)

 

12 p.m. - 4 ounces of stir-fried chicken and veggies with 1/3 cup of brown rice, 1/4 cup Black beans (Guys 6 oz chicken stir-fried w/veggies, 3/4 cup Brown rice, 1/3 cup black beans)

3 p.m. – 1 scoops Vanilla Only Protein Powder (or MR), 3 packets True Lemon drink mix, 8 oz almond milk, ¼ C. low fat cottage cheese.  Blend well. If you want it sweeter then add some stevia or Lohaun. (2 scoops whey, 10 oz Almond milk, 1/3-cup low fat cottage cheese)

6 p.m. – 2 Chicken meat loaf muffins, salad with lots of veggies and Swiss chard (cooked) covered in apple cider vinegar. (Guys 3-4 Meat loaf muffins, the rest the same)

9 p.m. - 1 scoop Only Protein Powder mixed with water and a few nuts (guys 1 ½  scoops, 50/50 mix of 40 cal. Almond milk and 1 TBSP natural PB)

 

Sample Menu 7

6 a.m. – 3 Egg white muffins topped with 2 T. Greek yogurt, 1 slice Ezekiel bread (Guys, 5 egg white muffins and 3 T. yogurt, 2 slice Ezekiel bread)

9 a.m. – Carrot cake protein bars (2 for females 4 for males)

12 p.m. - 4 oz canned salmon, 2 cups salad, oil and balsamic dressing, med yam (Guys 6 oz Canned Salmon, the rest the same)

3 p.m. - 1 scoop Only Protein Chocolate Meal Replacement, 1 TBSP Natural peanut butter, 10 oz. 40 Cal. Almond milk or water, ice. (Guys 1 ½ scoops OPMR, the rest the same)

6 p.m. – 2/3 C. Chicken Taco filling, 2 T. Greek yogurt, 1/3 C. black beans, fresh salsa and 2 corn tortillas (Guys 3 T. yogurt and 1 C. Chicken taco filling, 2/3 Black beans, fresh salsa, 3 Corn tortillas)

9 p.m. - 1 scoop Only Protein Powder mixed with water and a few nuts (Guys 1 1/2 scoops mixed with water and 1 TBSP Natural PB)

 

Drink 8 glass of water each day with a little lemon or lime in it. Try and get 8 hours sleep each night, research shows it makes a huge difference in your weight loss. "Watch your portions" and remember your stomach is only the size of your fist!! Also know, if you get your calories to low you will not lose!! Good luck!!