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pimnjan
pimnjan

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ภาพหญิงสาวกำลังเลือกซื้อสินค้าในซูเปอร์มาร์เก็ต โดยมีข้อความเน้นย้ำถึงโปรตีนที่ช่วยให้รูปร่างลีนขึ้น (1.6-2 กรัม/น้ำหนักตัว) สอดคล้องกับเนื้อหาแหล่งโปรตีนสำหรับผู้ที่ต้องการลดไขมันและสร้างกล้ามเนื้อ
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Bundle of protein sources. Lean strings need to be cool.

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... Read moreถ้ากำลังหา “เมนูโปรตีน” แบบทำได้จริงในชีวิตประจำวัน (สายลีน/ลดไขมัน/สร้างกล้าม) เราใช้วิธีคิดง่ายๆ คือ เลือกแหล่งโปรตีนหลัก 1 อย่าง + ผักเยอะๆ + คาร์บพอดี แล้วค่อยสลับเมนูให้ไม่เบื่อ ที่สำคัญคือพยายามให้โปรตีนรวมทั้งวันใกล้เคียง 1.6–2 กรัม/น้ำหนักตัว 1 กก. (ตามแนวทางที่หลายคนใช้ตอนลีน) ไอเดียเมนูโปรตีนที่เราทำบ่อย (เน้นวัตถุดิบที่หาซื้อง่ายในซูเปอร์): 1) อกไก่ย่าง/อบ + สลัด + ข้าวกล้อง: อกไก่โปรตีนสูงมาก ทำทีเดียวเก็บแช่เย็น 2–3 วันได้ เคล็ดลับคือหมักเกลือ/พริกไทย/ปาปริก้าและอบไฟกลาง จะไม่แห้ง 2) สเต๊กปลาทูน่า/ทูน่ากระป๋องคลุกโยเกิร์ต: ถ้าวันไหนรีบ เราจะใช้ทูน่าในน้ำแร่/น้ำเกลือ คลุกกรีกโยเกิร์ต ใส่แตงกวา หอมใหญ่ พริกไทย กินคู่ขนมปังโฮลวีตเป็นเมนูโปรตีนที่อยู่ท้องมาก 3) แซลมอนย่าง + ผักผัดเห็ด: แซลมอนโปรตีนดีและมีไขมันดีอยู่แล้ว เลยจับคู่กับผักเยอะๆ จะบาลานซ์มาก ระวังซอสหวาน/เนยเยอะเกินถ้ากำลังคุมแคล 4) กุ้ง/ปลานิลผัดกระเทียมพริกไทย: โปรตีนสูง ไขมันต่ำ และรสจัดช่วยให้กินผักได้เยอะขึ้น เรามักใส่บรอกโคลี/ถั่วแขกเพิ่มไฟเบอร์ 5) ไข่ทั้งฟอง + ไข่ขาวทำเป็นไข่คน: ถ้าอยากได้โปรตีนเพิ่มแต่ไม่อยากเพิ่มไขมันมาก จะใช้ “1 ฟองทั้งฟอง + ไข่ขาว 2–3 ฟอง” ทำไข่คน ใส่มะเขือเทศ/ผักโขม ก็เป็นเมนูโปรตีนเช้าๆ ที่ทำไว 6) กรีกโยเกิร์ตโบวล์: กรีกโยเกิร์ต + ผลไม้รสเปรี้ยว (เบอร์รี่/กีวี) + ธัญพืชนิดหน่อย เป็นของว่างโปรตีนสูง ช่วยกันหิวระหว่างวัน ทริคเลือกซื้อเวลาเดินซูเปอร์: - ดูฉลากโปรตีนต่อหน่วยบริโภค และเลือกแบบ “ไขมันต่ำ/น้ำตาลต่ำ” โดยเฉพาะโยเกิร์ตและนม - ถ้าซื้อชีส ให้กะปริมาณ เพราะโปรตีนดีแต่แคล/ไขมันขึ้นไว สุดท้ายเราแนะนำให้ตั้ง “เป้าโปรตีนต่อมื้อ” คร่าวๆ (เช่น 25–35 กรัม/มื้อ) แล้วสลับแหล่งโปรตีนไปเรื่อยๆ จะลีนได้สนุกขึ้นและไม่เบื่อง่าย

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Stephanie Braswell

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A collage showcasing six different Mediterranean Diet high-protein recipes, including salmon, noodle bowls, pasta salad, tuna sandwich, and avocado toast. The image is titled '6 MEDITERRANEAN DIET High Protein Recipes' and states 'Dietitian Approved!'.
A plate of Mediterranean Diet Salmon with Quinoa and Brussels Sprouts, providing 48g protein per serving. The image includes a text overlay listing ingredients for the salmon, quinoa, Brussels sprouts, spices, and garnish.
A Mediterranean Diet Shiitake & Tempeh Noodle Bowl, offering 33g protein per serving. The image displays the dish with noodles, tempeh, mushrooms, and vegetables, alongside a text overlay detailing the ingredients for two servings.
High Protein Mediterranean Diet Recipes
6 High Protein Mediterranean Diet Recipes That Are Simple, Delicious and Dietitian Approved 💚As a Registered Dietitian I always get asked how much protein we need in a meal? The truth is, it depends! Each person has their own needs and lifestyle. A good estimate would be 1g per Kg body weight
Maya

Maya

973 likes

5 Must Have Tips You Need for Successful Fitness
Hi, lemons! Starting a fitness journey can be both exciting and challenging. Whether you're a beginner or looking to level up your fitness game, these tips will help you stay motivated and achieve your goals. 🏋‍♀️ 1. Set Clear Goals Before you hit the gym or start a new workout routine, d
Lifestyle Babe

Lifestyle Babe

14 likes

A woman lifting weights and another performing a cable exercise, illustrating "The Busy Woman's Protein Guide: 5 Easy Protein Sources for Workdays" with a purple background.
A woman's back muscles are shown with text explaining "Why Protein Matters" for women seeking fat loss, highlighting benefits like fullness, muscle preservation, and energy recovery.
An image showcasing various pre-cooked chicken products (strips, rotisserie) as protein source #1, detailing its convenience, ease of portioning, and high protein content.
The Busy Woman’s Protein Guide🔥💪🏽
You don’t need to cook every meal from scratch to hit your protein goal! Here are 5 protein sources I recommend to all my busy clients 👇🏽(Especially if you work long hours or don’t have time to meal prep!) 1. Pre- cooked chicken🍗 2. Greek yogurt 3. String Cheese🧀 4. Deli meat + jerky 5. P
Lillid4fit

Lillid4fit

20 likes

A title slide for a 'Dietitian's Mediterranean Diet Protein Cheat Sheet' featuring a piece of raw fish on a wooden cutting board against a dark marble background. The text includes the title and '@MAYAZBITES' with a Lemon8 logo and an arrow.
An infographic showing various Mediterranean diet protein sources and their quantities to achieve 30g of protein. Examples include Greek yogurt, shrimp, tofu, salmon, chicken breast, tuna, chickpeas, ground turkey, cod, lentils, tuna steak, and beef sirloin, displayed on a cutting board.
A kitchen counter filled with groceries, including fresh produce like lettuce, berries, cucumbers, lemons, and herbs, alongside packaged items such as tofu, ground meat, cheese, and Barilla protein+ pasta. The text encourages saving and following for nutrition tips.
Mediterranean Diet Protein Cheat Sheet:
Mediterranean Diet Protein Cheat Sheet: 🍋Hi Lemon8, today I’m sharing a simple yet helpful guide to help you better navigate your healthy eating journey 🍋 💚I love all the attention protein is getting, and the Mediterranean diet offers a variety of delicious and healthy options! 💪 🖤Here are
Maya

Maya

29 likes

A vibrant bowl of granola, blueberries, strawberries, and dried fruit, serving as the title image for "10 Good Sources of Fiber That aren't bread."
Red and green apples in a wooden basket, illustrating that a medium apple contains up to 4.4 grams of fiber and has a low glycemic index, helping to regulate blood sugar.
Fresh green edamame beans, highlighting that one cup provides 8 grams of fiber, Omega-3 fatty acids for cholesterol, and phytoestrogen for hormone regulation.
10 Good Sources of Fiber
This is just what I’ve found through my own research. As always I recommend to do your own research before changing your diet! I started looking into more fiber sources when my dietician suggested that I try to incorporate 30 different sources of fiber into my diet each week. The goal was to fix
⚡️Rae⚡️

⚡️Rae⚡️

1013 likes

An infographic titled 'High Protein Sources' displays various foods including chicken breast, turkey breast, lean beef, pork loin, salmon, tuna, shrimp, eggs, Greek yogurt, mozzarella, cottage cheese, milk, tofu, edamame, lentils, quinoa, black beans, chickpeas, peanut butter, and almonds, each with its protein content per serving.
High protein sources 🥰
Diet_Nutrition🤍

Diet_Nutrition🤍

1700 likes

MAKE YOUR PROTEIN ABSORB FASTER!!!
When discussing protein absorption, it's important to understand that different foods can influence the rate at which protein is digested and absorbed. Besides eggs and steak, various factors such as the fat content, the protein type, and the presence of other nutrients in a food can impact how
Hi! I’m tessa🌸

Hi! I’m tessa🌸

42 likes

PROTEIN CHEAT SHEET
Here are a few easy protein sources that require little to no preparation to help you get your intake up! Protein is going to be your most satiating macronutrient. It keeps you full longer AND your body actually burns more calories just by digesting it, it’s a win win for fat loss! If you’re str
Kyndra Leake

Kyndra Leake

47 likes

More Protein Cheat Sheet ✨💪
More easy protein sources and how you can use it to get your protein intake up without having to do much cooking💪🏼 #wellnessessentials #lemon8challenge #protein #womenscoach #highprotein
Laura

Laura

313 likes

✨How Much Protein Should You Eat During Pregnancy?
Protein is essential during pregnancy because it supports your baby’s growth, helps develop important tissues like the brain and muscles, and keeps your own body strong as it adapts to pregnancy. It also plays a role in hormone production, immune function, and maintaining stable blood sugar lev
Modern Mom | Shannon

Modern Mom | Shannon

127 likes

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