This section is a continuation of PART 2.
Here comes the fun part of this blog series: practical advice on food choices. There are various ways to ensure your protein intake is optimal during outings while omitting starches and fatty foods.
Which proteins?
When at an event where the meals are prepared in advance, or the menu is limited, you need to make the right protein choices and graze on the best options. Here are the main proteins you want to go for in ranking order.
- Dishes with the obvious beef, poultry, sea food, venison and certain pork cuts* are the goal here. NO lamb or mutton. The more meat there is the better.
- Egg dishes such a quiche, whole eggs in salads, poached, or scrambled. The egg must be the main portion in the dish, not an add-in such as in sauces or in a chocolate cake…
- Vegetarian and vegan options such as tofu, tempeh, edamame beans (as a main dish), any type of beans or bean chilli, soy or pea protein powders.
- The only dairy options are low fat cottage cheese, whey protein and fat free milk (only if utterly necessary).
Protein hunting-and-gathering from the table
How to graze around the table
Here are some tips and trick to use when at various events and locations if the protein options are limited. Remember the goal is to eat as much good quality protein as possible, per meal, with the least amount of fats and carbohydrates on your plate.
It is crucial to understand that when in an eating dilemma- such as no meat options available- you still need to consume your proteins AFTER the cheat meal. Never skip the proteins just because you had to eat a starch or fatty meal. Make sure that you consume the leanest proteins straight after this “cheat meal”. For example: if you had to have pancakes and waffles at your kid’s birthday party, go home and eat a full portion of lean protein (e.g., can of tuna) as soon as possible. Don’t wait till dinner (or the next meal) and do not double up on missed proteins.
Pizzas: From now on you are going to go cheese-free. When I visited the Seychelles some time ago, I stopped at a renowned pizza café. The pizzas were delightful and I frequented the café daily. But one day the waiter said there was no pizza on account of the cheese had not arrived yet by ship (cheese is imported to the island). So, I decided to try a cheese-free pizza. I was not disappointed!! And I still do a cheese-free pizza frequently.
If questioned about the dairy deduction, say that dairy doesn’t agree with you. Next you will choose a pizza with a good quality protein topping. Chicken pizzas or sea food pizzas are the easiest (and taste great). A favourite of mine, if you can stomach it, is tuna on a pizza (what planet am I from, right?). Order a double portion of the protein of choice. When the pizza arrives, transfer all the proteins onto 4 of the 8 slices (half the pizza) and only eat 4 slices of pizza with double protein topping. You have reduced your carb intake, eliminated dairy as well as upped the proteins. Tripple win!
Burgers: Think of a frikkadel with a side salad. Ask for a double patty “bun-less” burger, keep the trimmings, avoid the cheese, and add the side salad instead of rice or chips. If you must, go for the sweet potato or zucchini fries’ option. Now your guests will see you are indulging in a double portion of meat and you have omitted carbs from the bread and various sides.
If you liked these pro-tips CLICK HERE for PART 4 to discover more ways of winning around the table
