So when you are on a mini cut for summer like me at the moment, protein is essential nevertheless – simply because workouts and meal plans might drive us into a caloric deficit but we should definitely avoid muscle loss – our daily BMR would start shrinking down and we would have to lower our food intake even more to see results in the end. And then you could get into trouble of missing out on essential vitamins and minerals.
To avoid that, I started to go protein-heavy on my breakfasts and finally found my favourite protein powder for healthy baked goods as well – add a ton of egg whites and I rarely am under my 125g. And it’s not like meat is on my plate on a daily basis.
So how do I do it?
Even though I enjoy eggs daily and yes, egg whites are a key ingredient of my pre-workout pancakes and my protein flax rolls, there is one type of veggies which provides me with a load of muscle-building macros:
Mushrooms provide our bodies with all the important nutrients, minerals and vitamins it needs to generate energy and repair cells – above all though for a (technically) vegetable it has the perfect macro nutritional composition to qualify for a low-sugar diet for an active person.
Furthermore, almost all types of mushroom
- are an excellent source of potassium, a mineral that will help us to lower elevated blood pressure and reduces the risk of stroke.
- can be a rich source of selenium – an important antioxidant that works with vitamin E to protect cells from the damaging effects of free radicals.
- contain loads of vitamin D and B, riboflavin, niacin, and thiamine that help the body maintain a healthy metabolism.
On a macro nutritional level, mushrooms win by being very low in carbohydrates, calories, and sodium and basically cholesterol and fat free. High in fiber and protein, a regular consumption of mushrooms are a key element to a fit and lean body’s diet without deprivation.
My favourite mushroom are white button mushrooms, porcini or portobello – all very high in copper, selenium, potassium, and protein. And very subtle and versatile in cooking, which makes it easy to incorporate it in any meal – from salad to omelette to (zucchini) pasta sauces.
My Fit Tip
To bulk up your meat sauces or fillings, especially when you use minced meat, add a handful of chopped mushrooms to voluminize your product by adding almost no calories, 0 fat, loads of fiber and protein.
And if you ever need a 100 cal snack just crack an egg into a portobello mushroom cap and grill it for 15 minutes at 180 degrees – et voilà you have a little mushroom pizza, best topped with sriracha or chili flakes.