How A Clean, High-Protein Diet
is the Health Makeover
You’ve Been Looking For

We try to find time for everything: work, kids, exercise, meals and nutrition.

Is there anything that can make it easier? Clean eating and a low glycemic high protein diet can definitely help.

HEALTHY EATING SUCCEEDS
WHERE FAD DIETS FAIL

The fact is that over 95 percent of people who try fad diets aren’t able to achieve their wellness, calorie-burn and fat-loss goals.

Why? Because the meal plans they were on were not sustainable and were too hard to maintain.

Healthy eating is the way to make improved overall wellness and fat loss stick, because it’s a side benefit of living healthier!

WHAT IS CLEAN EATING?

Clean eating is about what it is (high-quality nutrition) and also what it isn’t (bad stuff). Clean foods and healthy meal replacements don’t have artificial ingredients—like fake colors, fake flavors, icky fillers or gums, nasty preservatives or unhealthy stimulants. But they do have labels we can read, ingredients we can pronounce and nutrients that are good for us.

80% OF FAT LOSS COMES FROM DIET, NOT EXTREME EXERCISE

In fact, you would have to run seven to 10 miles a day to do even 20% of what healthy eating can do by itself.  With a diet that includes quick-and-easy low carb health shakes and some vegetarian meals, you can safely and easily get healthier.

And we’re not saying you have to adopt a completely plant-based diet. We just want to aim for more greens, healthy meat and fish, and less starchy and fatty foods.

I’M ALREADY ACTIVE, SO WHY IS A HIGH-PROTEIN DIET SO IMPORTANT?

  • Increases our metabolic set point
  • Boosts our potential for greater strength
  • Makes fat loss easier
  • Uplifts our mood
  • Builds muscle

While we now know that extreme exercise is not the answer for total health, it is true that having more lean muscle increases our metabolic set point, boosting our potential for greater strength and easier fat loss through diet. Sensible exercise boosts our mood in addition to building muscle.

How Much Protein Do I Need?

Active people are always thinking about how to build toned muscle fast. They always wonder, “How much protein do I need to build muscle?”

The optimal daily amount of protein to build muscle is 0.54 to 0.68 g per pound of body weight.

For example, a person who weighs 130 pounds would need 70 grams of protein per day for endurance exercise (for example, long-distance running, swimming or biking) to 88 grams of protein per day (for example, weight-lifting or CrossFit).

Best Time to Drink Protein Shakes

Sports nutritionists often recommend taking a protein supplement about 15 – 60 minutes after exercise. This time frame is known as the “anabolic window” and is thought to be the perfect time for getting the most out of nutrients like protein.

Meeting protein demands for muscle building is great, but too much of the wrong-quality protein or too much fat, like with keto, isn’t good either.

HOW TO CHOOSE THE BEST HIGH-PROTEIN MEAL REPLACEMENT SHAKE

There are several different types of protein used in meal replacement shakes. Soy products are one of the richest sources of protein in a plant-friendly diet. In fact, soy protein has the highest possible quality rating for protein sources.

And soy, like quinoa, is a complete protein, which means that it contains all nine essential amino acids that humans need.

When looking for the right meal replacement shakes, first read the ingredient list on the back, and make sure that the product is gluten-free and has the following:

  • At least 25 grams of non-GMO soy protein per serving (preferable naturally fermented)
  • At least 500 mg of fiber per serving
  • 15 grams of sugar per serving, or less, but make sure it is from a natural source, like raw honey, which includes live enzymes. Keeping sugar low is also good because it leaves you room to add fruit to your shakes.
  • A good assortment of other nutrients, especially amino acids and B vitamins (like riboflavin)
  • No artificial fillers, flavors, preservatives or stimulants
  • No corn syrup
  • No trans fats, such as partially hydrogenated vegetable oils

    Get Your New Delicious High Protein Smoothie Recipes.



Here are two recipes to get you started—each has 27 g of protein per serving!

Kiwi Banana

“AM-PICK-ME-UP”

  • 8 Tbsp Almased original or almond-vanilla protein powder
  • 12 oz unsweetened almond milk
  • 2 Tbsp nonfat Greek yogurt
  • ½ cup kale
  • 1 kiwi
  • ¼ banana
  • 1 tsp almond butter

Minty Pineapple-Cucumber

“AFTERNOON REFRESHER”

  • 8 Tbsp Almased original or almond-vanilla protein powder
  • 1 cup unsweetened mint tea
  • 12 oz water
  • ½ cup frozen chopped spinach
  • 1/4 cup frozen pineapple chunks
  • ½ medium cucumber, chopped