Easy, Inexpensive Protein Rich Foods For Building Muscle

Packing on lean muscle means dining on protein rich foods - the only nutrient you need to worry getting enough of  is protein.  Sure the other macronutrients are important, as are the micronutrients and overall caloric count – but – it’s the protein that the building blocks.

Oh, I’m not going to get into the age old discussion about how much protein one needs or any of that.  I talk all about that in my article, How Much Protein Do You Need to Build Muscle?  You’re obviously welcome to check it out at EzineArticles.com.

And on the issue of getting enough protein, there is a bit of a controversy – if you will.  And it is all generated by the supplement companies and the muscle mags that either own or supported by them.  Flip through an one of those rags and you would think that all you need is to plonk down several hundred bucks a week on protein powder and you’d be golden.

Here’s the truth – you need not buy any protein supplement – period!

Because, for my money, lots of eggs, chicken, tuna, and milk does the trick.  Good quality protein at affordable prices. Can’t beat that.

Nowadays, I love cooking – wife has to throw me out of the kitchen.  But back in the young and single days, not so much into cooking.  So here’s some things you can do on Sunday, or beginning of the week to make life easier and get the best sources of protein rich foods all week long.

Eggs -

• Hard boil between a dozen and 2 dozen eggs on Sunday.  Easy to do.  In a big pot, put a layer of eggs (carefully) bottom of that big pot.  Put in enough water to submerge the eggs about an inch.  Bring to a boil.  Once it comes a boil, cover, turn off the heat and let it sit about 10 to 12 minutes.  After that, dump the hot water and replace with ice water.  The colder the egg, the easier it is to peel.
• When I used to do this as a bachelor, I would peel all the eggs, put in bowl under water and store in the refrigerator.  I’d eat about 3 or 4 a day.  Today, most experts recommend storing the eggs unpeeled for no longer than week in the fridge.
• Great and easy way to get 3 or 4 perfect eggs a day!

Tuna -

• A can of tuna mixed with a little bit of mayo, an egg (see above), chopped onions, green peppers, a dash of salt/pepper/garlic powder – pure protein.
• Double the batch and have it over a couple of days.

Chicken Breast -

• Always have at least half a dozen skinless chicken breast in the freezer.  Night before, take one out and toss in the fridge to defrost.
• For dinner, toss chicken breast in a casserole dish, cover with half bottle of salsa, and bake for 30 minutes, or
• Cover with BBQ sauce for 30 minutes, or
• Cover with Prego for 30 minutes, and half way through top with mozzarella cheese.

Salmon -

• Get a whole side at Costco, skinned
• Cut into 4 inch wide filet
• Takes 20 minutes to cook one for dinner.  Sprinkle with herbs&garlic powder and saute in olive oil
• Want to get fancy – cut up an onion and make bed of thinly sliced onions on a pan.  Put a salmon filet on top.  Slice up 2 lemons thin, and cover the entire pan with lemon.  You have thinly sliced onions on the bottom.  A salmon filet in the middle and thinly sliced lemons on top.  Cover and poach.  Gorgeous.

Milk -

• At least 3 or 4 glasses a day of good, ole whole milk.
• Or reduced milk
• Or Fat free milk, your choice
• Milk with Nesquite Chocolate Syrup – no high fructose corn syrup (not Hersheys)

Once a week, have some beef or pork and you’ve got it covered with the simplest, tasties protein rich foods out there.

Bon Apetit

PS – Vegetarians need to be a little creative I think, but most doable – check out this article to give you some ideas – How To Get Get Enough Protein In Your Veggie Diet

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