2 weeks left as I attempt to lower my body fat levels to 5% by following the stay lean principles. Get rid of the pop tart because today’s stay lean breakfast choice calls for an egg white omelet inundated with chicken strips and assorted vegetables with a side of guacamole. Let me explain why this stay lean breakfast choice is a key choice for improving body composition while also delivering energy and important nutrients that you need to last through your day and recover from today’s workout.
Stay lean principle 2: Search for the lean protein first. It might be the key to long lasting energy.
Remember the foundation of your plate includes a lean source of protein. The boneless skin free chicken breast strips in this meal is packed with vitamins such as niacin and vitamin B6. These vitamins are important in helping to deliver important energy to support a healthy metabolism. Niacin is a key vitamin in the conversion of nutrients such as protein, carbohydrates, and fats into usable energy. These key ingredients also make chicken one of the best sources to regulate blood sugar throughout the day. So when you find yourself head bobbing to the highs and lows of your glucose level at your 11:00 am staff meeting it’s probably time to reconsider your breakfast choice. Think about adding chicken next time.
Stay lean principle 3: Adorn your plate with fruits and vegetables. Just another way to strengthen your bones
Going green is the key to stay lean. If theres one thing you cant get enough when eating clean and staying lean it’s your veggies. The broccoli in this stay lean choice is an excellent source of calcium and vitamin C. Vitamin C helps the body to absorb calcium making this an excellent resource for a dynamic duo of nutrients that helps keep the lean mass high. Furthermore, the calories contained in a cup of broccoli is less than 50 calories making this vegetable a prime resource for mucho nutrients without the extra calories. Just another reason why including this vegetable in your meal can keep your fat mass at bay.
Stay lean principle 4: Add a healthy fat to add nutrient power.
The avocado in this meal is the perfect add on for both taste and function. Simply adding a healthy fat such as avocado to your salsa mix or veggie omelet can vastly increased your body’s absorption of nutrients from your colorful vegetable filled plate. Researchers at Ohio state university demonstrated that the healthy fats in an avocado can be an effective vehicle for the transportation of carotenoids or the antioxidants that are responsible for the color in your vegetables. Certain carotenoids such as beta carotene ( important for growth, vision and immune function) can be absorbed at a rate that is up to 15 times the normal rate of absorption when avocado is present as compared to an avocado free veggie plate. Takeaway: whenever possible add an avocado to give your plate and your body a boost
Simply executing these three simple principles every morning will help me keep the lean, shed the fat and help me reach my goal of 5% body fat by the end of August. Keep it simple, keep it lean and keep it green.
Stay lean Recipe: Egg White Veggie Chicken omelet with guacamole
8 oz egg whites
2 oz diced chicken
6 oz chopped broccoli spears
3 oz guacamole
2 oz chopped tomato
Calories: 422 kcal
Carbs: 25 g
Protein: 58 g
Fat: 17 g
Fiber: 12.70 g