Hello Dear Supporters and Subscribers,
This is nutrfile's first newsletter email. This post will be longer than most as I would like to discuss the value I hope to present with this publication.
The value proposition: I want to share easily accessible, convenient and healthy food items. These items will be biased towards higher protein counts, with a secondary bias to carbs, and a bias against fats.
My bias exists because, on average, fat contains about 9 calories per gram. Protein and carbs contain 4 calories per gram. Additionally, protein takes more energy to be converted into resources the body can use and store. Carbs take less energy than protein to be used and stored, but more than fats. Finally, fats are more calorie dense and already exist in the state that is ready for use and storage.
In a nutshell, fats are more calorie dense and more easily stored in the body. Eat more protein and carbs (within the limits of your macronutrient restrictions) and limit your dietary fat.
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The first item I wish to share with you is a personal favorite.
The Spicy Mustard Turkey Wrap
Ingredients:
One Dempster's Tortilla Wrap (white or whole wheat)
150 grams Piller's Oven Roasted Turkey Breast
Half a tomato (50 grams)
25 grams of onion
1 Slice of Saputo Provolone Cheese
1 tablespoon of French's Mustard of your choice (I chose spicy)
Lettuce can be added to affect volume, calories will remain the same
Macros:
Calories: 364 units
Protein: 23 grams
Carbs: 32 grams
Fat: 12 grams
The thing I like the most about this meal is combination of nutrition and ease of preparation. I am not a cook and I I really dislike prepping my food. I also am a decently hefty boy and it can become difficult for me to hit my protein macros consistently. I actually put 200 grams of turkey breast into my wraps, but someone who is not 6 feet 1 inches tall at 185 pounds (I'm sorry metric system) will not need to do the same. And even by my standards, at 5 wraps per day - which barely breaks 2,000 calories - 200 grams of turkey breast is overkill.
The fair counterpoint that I have to make against the Spicy Mustard Turkey wrap is that it gets old. One month in and you'll be looking for alternatives. Also, sliced turkey breast can get pretty expensive. Many times I've actually bought a full turkey and prepped the whole thing to eat it over a week. That saved me money, but it sacrificed convenience because of preparation.
All in all, for those who do not have a restriction against any of the items on the ingredients list, the Spicy Mustard Turkey Wrap is a winner. It's right up there with rice and chicken in terms of the nutrition it can give you for muscle gaining purposes. It's also better on the pallet and doesn't require one to turn on the oven to prepare enough for the day and even week if they are so inclined.
Thank you for reading! If you'd like to catch the next post, please subscribe to the newsletter.
Comments and feedback are more than just appreciated.
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