Weekly Wellness: (inexpensive) muscle-building foods

4 months 2 days 1 hour ago Tuesday, May 21 2019 May 21, 2019 Tuesday, May 21, 2019 3:58:00 PM CDT May 21, 2019 in Weekly Wellness
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - When someone is trying to get healthier and stronger, one of the most important things we (as trainers) look at is: what is my client eating? Sure, we want you to stop eating fast food (in most cases) and cut out the soda (sorry), but we aren't expecting you to completely change your food budget to include pricey items like "organic" everything and/or fancy supplements.

We want you to get nutrient-dense, efficient, protein-rich/low-calorie foods that won't break the bank. These are a good start:

Beans: One half-cup of black beans contains 7.5 grams of protein, but it also contains more iron than a three-ounce flank steak. Certain beans, like red kidney beans, have just as many antioxidants as dark berries and pomegranate juice.

Price: Approximately $1.30 for 15-oz. can

Canned Tuna: A 5-ounce can contains about 26 grams of protein for just 120 calories.

Price: $1.69-$5.99 (for wild-caught) per can

Frozen Edamame: Edamame is a shelled soybean with just 180 calories and 18 grams of protein in one cup. Plus, it’s an excellent source of iron and calcium, and contains a third of your daily value of fiber.

Price: $2.99-$3.59 for a 12-oz. bag

Greek Yogurt: One 5.3-ounce container of plain, low-fat Greek yogurt has just 150 calories and 20 grams of protein. Put it in your smoothies and/or use it as a replacement for sour cream on tacos or potatoes!

Price: $1.19 for 5.3 oz.

Chuck Roast: This lean cut of beef has 182 calories, six grams of fat, and 29 grams of protein in a 3-ounce serving.

Price: Approximately $5.40/lb

Lentils: One cup of cooked lentils has 18 grams of protein, 15 grams of fiber, and iron.

Price: $2.29-$2.49 for 16-oz. bag (dried lentils)

Cottage Cheese: One half-cup of one percent fat cottage cheese has 14 grams of protein and just 80 calories, and it’s also rich in bone-building calcium.

Price: $4.29-$5.99 for 16-oz. container

Eggs: The new USDA Dietary Guidelines now state that eating dietary cholesterol doesn’t raise blood cholesterol levels. (Hooray for eggs!) One large egg has 13 essential vitamins and minerals, and 6 grams of protein for just 70 calories. They also contain the amino acid leucine, which helps stimulate muscle growth.

Price: Approximately $1.50/dozen large eggs

More News

Grid
List
COLUMBIA - The Columbia Parks and Recreation Department tweeted Saturday evening that due to weather, the 42nd annual Mid-Missouri Heritage... More >>
16 hours ago Saturday, September 21 2019 Sep 21, 2019 Saturday, September 21, 2019 7:07:00 PM CDT September 21, 2019 in News
JEFFERSON CITY — Rain didn't stop family, friends and members of the Central Missouri chapter of Parents of Murdered Children... More >>
17 hours ago Saturday, September 21 2019 Sep 21, 2019 Saturday, September 21, 2019 6:52:00 PM CDT September 21, 2019 in News
COLUMBIA — The University of Missouri Police Department sent out a crime notification to students about a burglary Friday night.... More >>
17 hours ago Saturday, September 21 2019 Sep 21, 2019 Saturday, September 21, 2019 6:17:00 PM CDT September 21, 2019 in News
COLUMBIA - A mysterious substance caused dangerously slick road conditions on the entrance ramp to Highway 63 from Paris Road... More >>
20 hours ago Saturday, September 21 2019 Sep 21, 2019 Saturday, September 21, 2019 3:39:00 PM CDT September 21, 2019 in News
COLUMBIA — Columbia College volleyball player Shelby Meyer died early Saturday morning in an off-campus accident. Meyer, 21, was... More >>
20 hours ago Saturday, September 21 2019 Sep 21, 2019 Saturday, September 21, 2019 3:27:00 PM CDT September 21, 2019 in News
JEFFERSON CITY - Missouri officials are reminding drivers about the importance of car seats during National Child Passenger Safety Week,... More >>
21 hours ago Saturday, September 21 2019 Sep 21, 2019 Saturday, September 21, 2019 2:00:00 PM CDT September 21, 2019 in News
MILLER COUNTY - Deputies arrested seven people in connection to a drug bust on Thursday, according to a news release.... More >>
22 hours ago Saturday, September 21 2019 Sep 21, 2019 Saturday, September 21, 2019 1:52:00 PM CDT September 21, 2019 in News
COLUMBIA - Police are investigating a report of shots fired on McBaine Avenue near Sexton Road late Friday night. ... More >>
1 day ago Saturday, September 21 2019 Sep 21, 2019 Saturday, September 21, 2019 2:43:00 AM CDT September 21, 2019 in News
COLUMBIA - Columbia Police announced Friday officers made an arrest in the homicide of E'quan Spain. Michael L. Anderson... More >>
1 day ago Friday, September 20 2019 Sep 20, 2019 Friday, September 20, 2019 10:46:00 PM CDT September 20, 2019 in News
COLUMBIA — A crash involving three cars shut down a section of Providence Road Friday night. Columbia Urgent Care... More >>
1 day ago Friday, September 20 2019 Sep 20, 2019 Friday, September 20, 2019 9:34:00 PM CDT September 20, 2019 in News
COLUMBIA - Below are scores from football games around mid-Missouri. Final scores are in bold. ... More >>
1 day ago Friday, September 20 2019 Sep 20, 2019 Friday, September 20, 2019 6:09:00 PM CDT September 20, 2019 in Friday Night Fever
COLUMBIA - The NCAA expected to hit the University of Kansas basketball program with multiple violations allegations. "After a... More >>
1 day ago Friday, September 20 2019 Sep 20, 2019 Friday, September 20, 2019 4:10:00 PM CDT September 20, 2019 in Sports
COLUMBIA - Football fans at Battle High School on Friday experienced Columbia Public Schools' new policy preventing kids from bringing... More >>
1 day ago Friday, September 20 2019 Sep 20, 2019 Friday, September 20, 2019 3:40:00 PM CDT September 20, 2019 in News
COLUMBIA - MU students will pack Memorial Stadium to cheer on the Tigers during Saturday's SEC opener against South Carolina,... More >>
1 day ago Friday, September 20 2019 Sep 20, 2019 Friday, September 20, 2019 3:38:00 PM CDT September 20, 2019 in News
COLUMBIA - Columbia Public School District is replacing all of its trash cans with a three-tier waste system in all... More >>
1 day ago Friday, September 20 2019 Sep 20, 2019 Friday, September 20, 2019 1:20:00 PM CDT September 20, 2019 in News
JEFFERSON CITY (AP) — A Missouri woman and her late husband, who was killed by the suspect in four... More >>
1 day ago Friday, September 20 2019 Sep 20, 2019 Friday, September 20, 2019 1:11:00 PM CDT September 20, 2019 in News
COLUMBIA - Columbia Fourth Ward Councilman Ian Thomas confirmed Mayor Brian Treece suggested he resign over what became a criminal... More >>
2 days ago Friday, September 20 2019 Sep 20, 2019 Friday, September 20, 2019 11:45:00 AM CDT September 20, 2019 in News
KANSAS CITY (AP) — Kansas City, Missouri, police are urging people not to leave grenades "just lying around" after the... More >>
2 days ago Friday, September 20 2019 Sep 20, 2019 Friday, September 20, 2019 11:23:32 AM CDT September 20, 2019 in News
Columbia, MO
Broken Clouds 72°
12pm 77°
1pm 77°
2pm 75°
3pm 74°