16 Most Powerful Foods In The 21-Day Shred Cookbook
1. Turkey
Sure, we all eat ten tons of it on Thanksgiving, but have you really given turkey more thought? Loaded with B vitamins, potassium, iron, phosphorus, and zinc, turkey is a powerhouse in the protein department. One 3.5 oz serving (about the size of a deck of cards) of skinless turkey breast packs 30 grams of protein – and only 161 calories and 4 measly grams of fat. Also, switch up your chicken routine and opt for turkey when you need to catch up on some zzz’s – it contains tryptophan, an amino acid that triggers serotonin production for a restful sleep.
Try it in one of these 21-Day Shred recipes:
• Turkey & Egg White Scramble
• Turkey, Broccoli, Roasted Red Bell Pepper & Basil Scramble
• Turkey and Avocado Wrap
• Green Beans and Turkey Plate
• Carmelized Onion & Herb-Stuffed Turkey Breast
• Orange & Jalapeno-Marinated Turkey
• Italian Turkey Meatloaf
Related: Protein Power: 6 Recipes with Ground Turkey »>
2. Oatmeal
Remember when you dreaded eating oatmeal in the morning as a kid? Turns out your parents knew a thing or two about heart health—oatmeal is filled with high levels of soluble fibe, which lowers your risk of heart disease by trapping and expelling cholesterol from your arteries. It also keeps you fuller longer, can help promote weight loss, boosts your immunity, and fights stress. Make sure you stick to the big tub of oats rather than the small instant oatmeal to make sure you’re not getting any added sugar that you don’t need and you’re golden Ponyboy.
Try one of these 21-Day Shred recipes:
• Loaded Oatmeal
• Banana Oatmeal Shake
Related: 6 Non-Boring Ways to Eat Your Steel-Cut Oats »>
3. Eggs
This versatile food staple is one you can’t leave out of your diet—especially the yolks. Most of the 13 different vitamins and half of the protein in an egg are found in the yolk, so don’t go overboard with the egg white craze. Amino acids found in eggs also are converted into muscle, skin, collagen, and other body tissue more efficiently than the proteins from any other food you eat. Studies show that people who eat eggs in the morning have an easier time avoiding excessive caloric intake during the day. If that’s not enough to convince you, two eggs provide nearly half your daily quota for choline, which basically helps you to remember things—like your anniversary, bro.
Try them in one of these 21-Day Shred recipes:
• Classic Frittata
• Huevos Rancheros
• Egg and Vegetable Bowl
• Egg Burger with Garlic Spinach
• Perfect Breakfast Sandwich
Related: 8 Ways to Eat Eggs »>
4. Salmon
Rich in omega-3s, salmon has the capability to reduce stress and anxiety by more than 20%, according to researchers at Ohio State University. What does that mean for you? Less stress—leaner body. With 48 grams of protein per eight-ounce serving, salmon should be a major staple for any healthy diet. Just wrap a seasoned filet in foil and pop it in the oven for a quick and delicious meal. That’s how easy it is to fend off stress.
Try it in one of these 21-Day Shred recipes:
• Greek Salad with Char-Grilled Salmon
• Salmon with Polenta and Asparagus
• Grilled Salmon with Avocado, Rock Shrimp & Grilled Corn Sauce
• Salmon with Yogurt-Ginger Sauce
Related: 20-Minute Baked Salmon Recipe »>
5. Avocado
Everyone’s favorite creamy addition to any meal, avocados are a guiltless pleasure that actually have some real benefits. According to the CDC, avocado eaters are healthier than those who don’t indulge in its fatty goodness. Avocado enthusiasts rejoice because chances are you adhere more closely to dietary guidelines, have significantly higher intakes of certain nutrients, weigh about 7.4 pounds less than your non-avocado-eater counterparts, and have 50% lower odds of developing metabolic syndrome, a group of risk factors for heart disease, diabetes, and stroke. As if you needed a reason to eat it every day.
Try it in one of these 21-Day Shred recipes:
• Tuna-Stuffed Avocado
• Beer-Steamed Lobster Tail with Avocado
• Snapper Tacos with Tomato & Avocado Salad
Related: Avocado 101 »>
6. Chicken
Chicken, chicken the magical protein. It’s the superfood staple that never goes out of style. A lean, mean fighting machine, coming in at only 142 calories and 3 grams of fat for a 3 oz. cooked chicken breast—you won’t get bored of the stuff with these recipes.
Try it in one of these 21-Day Shred recipes:
• BBQ Chicken Salad
• Chicken Burrito
• Grilled Chicken Pizza
• Baked Chicken with Quinoa and Asparagus
• Chicken Masala
• Spicy Chicken Curry
Related: An Easy Chicken Recipe That Won’t Bore You to Death »>
7. Cauliflower
Although it may not be the favorite among broccoli die-hards, cauliflower is actually a great option for those looking to cut their carb intake. At only 27 calories a cup, this powerful veggie should make a regular appearance on your plate. Being low-cal is cool and all, but it also is chock-full of vitamin C, potassium, and the mineral boron, which is believed to be an aid in building muscle and increasing testosterone levels. See? Cauliflower can be manly.
Try it in one of these 21-Day Shred recipes:
• Cauliflower Mexican Pizza
• Steak with Cauliflower “Mashed Potatoes”
• Sauteed Pork Loin Scaloppini and Roast Cauliflower
Related: The Benefits of Cauliflower »>
8. Asparagus
Yeah, we know. It makes your pee smell. Now that we got that out of the way we can focus on the insane benefits of this stalky veg, one of which is asparagine. This amino acid prevents fluid retention, ensuring you look as buff as humanly possible while also helping to lower your risk of high blood pressure. Just 12 cooked stalks of asparagus supply your entire recommended daily dose of vitamin K, which is necessary for maintaining healthy bones as well as proper blood clotting and circulation. What else you ask? Asparagus is one of the few natural sources of the antioxidant glutathione—it defends your cells’ DNA against damage, detoxifies pollutants, kills carcinogens, and decreases inflammation.
Try it in one of these 21-Day Shred recipes:
• Salmon with Polenta and Asparagus
• Bison with Sweet Potato and Asparagus
• Baked Chicken with Quinoa and Asparagus
Related: White Pizza with Asparagus »>
9. Tuna
Another protein-packed creature of the ocean, tuna is easily accessible to the general public, whether bought in cans, pouches, jars, or chilling on ice at the fish counter. What’s great about the chicken of the sea is that there is a multitude of ways to prepare it. Not only that but a 3.5-ounce serving has 30 grams of lean protein in it, along with a dose of potassium, B12, and selenium. Stick to tuna packaged in water versus oil and opt for light tuna, which is lower in mercury than the darker varieties. For tuna steaks, avoid any with brown spots or a rainbow sheen.
Try it in one of these 21-Day Shred recipes:
• Tuna-Stuffed Avocado
• Seared Tuna with Orange-Fennel Olive Salsa
Related: The Greatest Muscle-Building Tuna Burger »>
10. Sweet Potatoes
We’re not talking about the ones smothered with brown sugar and butter that you eat at Thanksgiving. No, sweet potatoes deserve to be treated better than that – they’re full of vitamin E and rich in carotenoids, or plant compounds that nix cell damage resulting from everyday living and challenging physical activity like pumping iron. A medium sweet potato can account for 10% of your daily fiber needs and as for your muscles, the copper found in these sweet tubers assists in the production of connective tissue, including collagen. With spring season in the works, sweet potatoes may actually have the ability to help you breathe easier and ward off allergies.
Try it in this 21-Day Shred recipe:
• Bison with Sweet Potato and Asparagus
Related: Roasted Sweet Potato Fries »>
11. Skirt Steak
It’s perfectly OK to indulge in red meats every now and then—as long as you stick to leaner cuts. Opting for a skirt steak not only decreases the calories, but it’s also an excellent source of protein. And just one serving supplies 15 percent of your daily iron intake. Now get on that grill and savor the charcoal aroma.
Try it in this 21-Day Shred recipe:
• Grilled Skirt Steak with Roasted Tomatillo Salsa & Radish Salad
Related: The Leanest and Fattiest Cuts of Steak »>
12. Quinoa
Oh, the craze that is quinoa. But let’s be real, it has every reason to be. The gluten-free seed—yes it’s a seed not a grain—is a great source of protein and contains all nine essential amino acids. The nutty flavor makes it a great compliment to creamy foods like avocado, winter squash or buttery cheeses. You can use it as a replacement for rice or add it to your favorite stir-fry, soup or salad. It’s an amazing source of antioxidants and heart-healthy fatty acids, so jump on the quinoa trend because it doesn’t seem to be going away anytime soon.
Try it in one of these 21-Day Shred recipes:
• Spicy Quinoa Chicken
• Baked Chicken with Quinoa and Asparagus
Related: 7 Ways to Cook with Quinoa »>
13. Tomatoes
Garden-fresh tomatoes that burst with flavor are one of summertime’s most abundant gifts to man. We could rave all day about their incredible taste, but one medium tomato provides you with more than a quarter of your vitamin C per day, and it’s also full of vitamin E and beta-carotene. Replenish your electrolytes and lower your blood pressure with a handful of cherry tomatoes. And let us not forget the power of lycopene, an antioxidant that reduces inflammation and may decrease your risk of stroke. An apple a day is nice, but a tomato a day could be better.
Try them in one of these 21-Day Shred recipes:
• Snapper Tacos with Tomato & Avocado Salad
• Balsamic Roast Chicken Breast with Cherry Tomatoes
Related: Paleo Recipe: Chicken Stuffed with Sun-Dried Tomatoes »>
14. Bok Choy
If you’re looking for ways to up your calcium intake but don’t want to go the dairy route, look no further than bok choy. It’s calcium content is on par with kale and mustard greens, but has a milder flavor. It’s easy to toss in a soup or a stir-fry, or you can use it as a low-cal base for your lean protein by steaming it.
Try it in this 21-Day Shred recipe:
• Chicken Bok Choy Saute
Related: 10 Dairy-Free Ways to Get More Calcium »>
15. Flaxseed
Commonly overlooked in the grocery store, flaxseed is actually a great source of protein and fiber for your diet. It comes in a variety of forms (oil, ground, whole.) But it’s also a major disease-fighter. Flaxseed may be an effective way to decrease the risk factors involved with liver disease. It can even reduce your risk for skin cancer, as long as you continue to use sunscreen. Other benefits include lowering blood pressure, helping to ease depression, and lowering cholesterol.
Try it in this 21-Day Shred recipe:
• Loaded Oatmeal
Related: 6 Reasons to Never Neglect Flaxseed »>
16. Serrano Chile
These little green peppers are packed with a ton of tongue-scorching heat, but what you may not know is that a special ingredient found in the peppers, called capsaicin, may help prevent weight gain. Studies have also found that people who eat a lot of chili peppers have a lower incidence of prostate cancer, most likely due to carotenoids and flavonoids which help to eliminate damaging free radicals. Chop them up and toss them in your homemade salsa or add them to a hearty soup.
Try it in this 21-Day Shred recipe:
• Elk Burger
Related: 6 Healthy Ways to Elevate a Lean Burger »>
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