Eating a diet high in lean protein and complex carbohydrates is a healthy way to reap beneficial amino acids and antioxidants. Complex carbs provide us with a gradual steady stream of energy throughout the day as well as a hefty dose of fiber. Complex carbs are found in whole grain forms such as breads, oats and brown rice, as well as starchy vegetables and fruit; they are loaded with nutrients, slowly digested and combat hunger pangs by making you feel full for longer.
Start your morning with a breakfast cereal made from whole grains. All grains can easily be made into a tasty porridge that will fill you up and give you a protein boost. Simply prepare each grain as you would oatmeal and serve warm with Greek yogurt, slivered almonds and a sliced banana to reap a hefty dose of protein and complex carbs for breakfast.
Prepare a protein-rich lunch of hearty chili and serve along with a piece of whole-grain bread topped with fresh chutney. Look for easy protein options such as beans and grilled chicken to toss into your chili or a stir-fry with brown rice. Create burritos with chili leftovers wrapped in a whole-grain tortilla with salsa and vegetables.
Skip the white pasta for dinner and try a distinctive, protein-rich grain such as buckwheat or quinoa. Toss tofu with whole grain pasta and finish with tomato sauce and pesto made from Parmesan cheese, olive oil and pine nuts. Whole-grain spaghetti with shrimp, soup with hearty grain breads and whole-wheat vegetable pizzas are other great choices.
Create a protein-packed dessert such as a trail mix with dark chocolate, nuts and seeds. Buff up your whole-grain zucchini bread and carrot cake with pureed beans, nut butters, seeds and pureed fruit, which is a sure way add a healthy dose of complex carbs.
- The Rice Diet Solution: The World-Famous Low-Sodium, Good-Carb, Detox Diet for Quick and Lasting Weight Loss; Kitty Gurkin Rosati; 2005
- Good Carbs, Bad Carbs; Johanna Burani; 2004
- Good Carb, Bad Carb for a Healthy Lifestyle: Improve Your Diet, Nutritional Facts, Step by Step Recipes; Wynnie Chan; 2005