Include protein at each meal

You should include a lean protein source at every meal. Your muscles need protein. You need the amino acids that comprise the protein we consume to repair, maintain and facilitate growth in muscles. Protein is also used in a host of other ways by the body, specifically by enzymes, blood and other cells. Adding protein at each meal will generally reduce the glycemic index of the meal. Focus on getting at least 1 gram of protein per pound of body weight. So, if your weight is 175 lbs, try to eat at least 175 grams of protein per day. Your protein should come from lean sources which are low in fat and calories. The best lean proteins to include in your nutritional plan are:

* Chicken breast (skin removed)
* Turkey breast (skin removed)
* Egg Whites
* Fish Fillet (flounder, sole, scrod, cod, etc.)
* Shellfish (clams, lobster, scallop, shrimp)
* Lean Beef (top round)
* Tuna (canned in water)
* Non-fat cottage cheese
* Beans (black beans, kidney, chick peas or lentils)
* Whey protein powder