Remember that your inhibitions tend to disappear when you're drinking, so stay away from any snack or nut mixes if they're
around, and try to follow up any episode
of partying with a healthy fat or protein, such as an avocado with a bit
of seasoning salt or a small
handful of almonds, which will help stabilize the alcohol - induced drop in fat - burning growth hormone levels while you're sleeping.
Around two hours after breakfast, I'll make a smoothie, and usually go for a
handful of frozen spinach, frozen strawberries,
almond butter, hazelnut milk, a squeeze
of lemon, ground chia seed, a dash
of cinnamon, collagen peptides or protein depending how hungry I am, and some adaptogen mushroom powder.
Beans, peas and lentils 1/2 cup (150 g) baked beans in tomato sauce (GI 49) provides an average
of 7 g protein 1/2 cup (130 g) canned, drained cannellini beans (GI 31) provides an average
of 8 g protein 2/3 cup (125 g) cooked red lentils (GI 26) provides an average
of 12 g protein 1 cup (180 g) cooked split peas (GI 25) provides an average
of 12 g protein 1 cup (170 g) cooked soy beans (GI 18) provides
around 23 g protein 100 g (3 1/2 oz) tofu provides
around 10 g protein (GI not relevant as tofu contain no carbohydrate) 1 cup (250 ml) light soy milk (GI 44) provides
around 7 g protein Grains and grain foods 3/4 cup (30 g) Kellogg Special K original (GI 56) provides
around 6 g protein 3/4 cup (45 g) Kellogg All - Bran (GI 44) provides
around 7 g protein 1/4 cup (30 g) uncooked traditional rolled oats (GI 57) provides
around 3 g protein 1 slice (35 g) Tip Top 9 - grain Original bread (GI 53) provides
around 4 g protein 1 slice (40 g) Burgen Soy - Lin bread (GI 52) provides
around 6g protein 1 cup (170 g) cooked brown rice (GI 59 — 86, so check the tables and choose a low GI one) provides
around 5 g protein 1 cup (170 g) cooked basmati rice (GI 58) provides
around 4 g protein 1 cup (180 g) cooked pasta (GI 35 — 54) provides
around 6 — 7 g protein 1 cup (180 g) cooked fresh rice noodles (GI 40) provides
around 2 — 3 g protein 1 cup (180 g) cooked soba / buckwheat noodles (GI 46) provides
around 7 g protein 1 cup (190 g) cooked pearl barley (GI 25) provides
around 4 — 5 g protein 1/2 cup (90 g) cooked quinoa (GI 53) provides
around 4.5 g protein Nuts and seeds A small
handful (30g / 1oz)
of most nuts or seeds will deliver
around 5 g protein (GI not relevant as most nuts and seeds contain almost no carbohydrate, they are rich in good fats) Stock your pantry with legumes, wholegrains (such as grainy breads, muesli, quinoa, amaranth, brown rice, pearl barley and rolled oats), nuts (particularly
almonds, Brazil nuts, cashews and peanuts), and seeds (sesame seeds, tahini paste, and pumpkin seeds).