Choose a lean protein source, such as white-meat chicken, trimmed sirloin steak, fish or tofu
Include as many colors as possible to get vitamin C, vitamin A and fiber from your meal
peppers, carrots, squash, green onions, peas, asparagus and eggplant are all nutrient-dense choices
Wraps
Opt for whole-wheat tortillas because they provide more fiber than white ones.
. Grilled chicken, shredded turkey and lean beef are all protein-packed choices.
Add vegetables like carrots, spinach, tomatoes and onions to chicken and drizzle with low-fat ranch dressing.
Green onions, red bell peppers, broccoli and low-salt soy sauce goes well with beef.
Soups and Stews
pot of hearty soup or stew is a satisfying meal that can also provide a variety of important nutrients.
Lean ground beef, garlic, onions, low-sodium canned tomatoes, low-sodium canned beans and low-fat cheddar cheese can be combined to prepare a chili that is packed with protein, fiber, calcium and vitamin C.
Low-salt chicken broth, potatoes, carrots, onion, celery, corn and shredded chicken is a filling soup that supplies protein, potassium and vitamin A.
Grilled Meat and Vegetables
Squash, asparagus, eggplant, red potatoes, tomatoes and onions grill well and provide fiber, potassium, vitamin A and vitamin C.
Day 2: Quads/Calves
Exercises
Standing Calf Raises6 sets of 8-10 reps
Seated Calf Raise6 sets of 8-10 reps
Leg Extensions5 Sets 15,12,12,10,10 reps
Barbell Squat6 Sets 12,12,10,10,8,6 reps
Leg Press4 Sets 12,10,10,8 reps
Smith Machine Squat
Exercises
Standing Military Press4 Sets 12,10,8,8 reps
Seated Dumbbell Press4 Sets 10,10,8,8 reps
Barbell Shrug4 Sets 15,12,12,10 reps
Smith Machine Shrug3 Sets 12,12,12 reps
Side Lateral Raise3 sets of 12,10,8 repsone arm at a time
Front Plate Raise3 Sets of 12,10,8 reps25,35,45lb plates
Protein-rich foods can be delicious as well as nutritious -- just think of a creamy, thick cup of yogurt or a savory, juicy grilled steak.
While high-protein foods have a bounty of valuable nutritional and health properties, however, the benefits can turn into risks if you eat too many of them over an extended period of time.
According to Katherine Zeratsky, a registered dietitian for MayoClinic.com, you may experience constipation if you follow a high-protein diet for several months or longer.
While protein-rich foods don't cause digestive problems by themselves, eating a lot of them may leave less room for high-carbohydrate foods in your diet, which tend to have a lot of dietary fiber.
More severely, taking in too much protein could raise your risk of serious diseases including cancer, heart disease, and liver or kidney problems. Partially, that is because so many protein-rich foods are also high in saturated fat, cholesterol and sodium, all of which can enhance risk factors for those diseases. If you choose plant-based proteins instead of animal proteins and full-fat proteins, your personal risk may not be quite as high.
Protein contains calories -- sometimes more calories than carbohydrate- or fat-rich foods. Although it can help you gain lean muscle mass, eating protein in excess of your body's needs will result in fat gain.
The question of how much protein to eat can be a tricky one because the right amount for one individual may be far too much for another. MayoClinic.com recommends getting between 10 percent and 35 percent of your daily calories from protein, or about 50 to 175 g per day.
You can also calculate recommendations based on your body weight. Dr. Melina Jampolis, physician nutrition specialist for CNN.com, suggests getting about 0.8 g of protein per day per kg of your body weight.
Unless you're following a diet that is very unbalanced, you're likely not at risk for eating too much protein. It's also important to realize that some protein is essential for health, since protein-rich foods build and repair muscle and bone tissue, satiate hunger and provide energy. If you have concerns about the protein amounts in your diet, talk them over with your doctor or a registered dietitian.
This is a good website because it looks at the other point of view. Too much protein isnt good for you if your not properly working out and making sure it turns into lean muscle.