High Carbohydrate & Protein Meals

High protein and high carb meals may be important for labor workers, bodybuilders, fitness enthusiasts and endurance athletes. High carbohydrate and protein meals provide a balance of nutrients than improves energy levels and stamina throughout the day.

Chicken and rice is a good high carb and high protein meal. Credit: ASIFE/iStock/GettyImages

A meal including high protein, high carb foods is appropriate for helping the body recover after a long hard day of work or after an exercise session. Choose lean protein and healthy carbs for the best results. According to the 2015-2020 Dietary Guidelines for Americans, fewer than 10 percent of daily calories should come from added sugars and the same applies to saturated fats.

Read more: How Much Protein Is Right For You?

High Carb, High Protein Diet

Include carbs and protein throughout the day as part of a high carb, high protein diet. The importance of starting your day off right with a balanced, high carbohydrate and protein meal will fuel your day ahead and stabilize your blood sugars after an evening fast.

Healthy options include slow-cooked or steel-cut oatmeal and egg whites; a breakfast burrito with a whole-wheat tortilla, eggs and low-fat cheese; or whole-grain pancakes topped with blueberries and low-sugar syrup served with a side of lean turkey sausages.

Other unique grains, such as cooked buckwheat or bulgur or puffed millet or muesli cold cereals, can be experimented with for breakfast. Sweeten your grains naturally with a touch of cinnamon, honey, stevia, brown sugar or molasses. While there are plenty of high carb vegetables available, vegetarian protein options for breakfast include low-fat yogurt or cottage cheese, tofu, legumes, nuts and seeds, according to the University of Wisconsin Integrative Medicine.

High carbohydrate and protein lunch options include whole-grain sandwiches with lean deli meat, tuna or nut butter; vegetable-based soups and stews that contain lean poultry or beef; tacos with whole-wheat or corn tortillas and lean poultry or meats; or a wok stir fry with rice, vegetables and tofu or seafood.

High carbohydrate and protein dinners include flank or bottom round steak and high carb vegetables such as sweet potatoes or yams; brown rice and skinless chicken breast; brown rice or whole-wheat penne pasta tossed with grilled chicken; spaghetti made with whole-wheat pasta, lean ground meat and marinara sauce; quinoa and grilled fish; or wild rice and legumes as a vegetarian option.

Read more: How Much Carbs, Fat and Protein Should You Eat Daily to Lose Weight?

High Carb, High Protein Snacks

High carbohydrate and protein snacks are important to eat in between meals to stabilize energy levels and control cravings. In fact, the Mayo Clinic website recommends eating snacks high in fiber to help you feel satiated for longer periods of time. Fruits are an excellent source of carbohydrates for a snack. Ideally, consume 2 to 4 cups of fruit per day.

Protein-containing snacks include string cheese, yogurt, nuts and seeds. High carbohydrate and protein snack examples include: peanut butter and jelly sandwich; trail mix made with dried fruits and nuts; whole-grain crackers and low-fat cheese; fruit and yogurt.

A high carbohydrate meal would contain 2 to 4 servings of a carbohydrate source. One serving example would be 1 slice of bread; 5 whole-grain crackers; 1/2 cup of cooked pasta, hot cereal or rice; 1 small piece of fruit. Each serving provides anywhere from 15 to 30 g of carbohydrates. A high protein meal would consist of 3 to 6 oz. of lean protein, such as chicken, fish, turkey, beef, bison, eggs and low-fat dairy products.

Each ounce provides approximately 7 g of protein and a high protein meal would total 21 to 42 g of protein. Vegetarian options would be lower in protein and may only yield about 21 g of protein at the most.

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