One of the hardest nutrition challenges people face in the gym is increasing their protein intake to build muscle. Studies suggest the optimum amount required is between 1.2-1.6g per kilogram of bodyweight per day, so a 200lbs (91kg) individual would require between 109-146g of protein per day. While this may sound daunting, it can be easy with proper meal planning—here’s what a day could look like to get 150g of protein without supplementing:
Breakfast: Overnight Oats, 25g protein
- ½ cup blueberries
- ½ cup quick oats
- ½ cup Joyya ultrafiltered milk
- 2 tbs peanut butter
- 2-4 tbs maple syrup or NSA syrup
- 1 tbs chia seeds
Morning Snack: 1/3 Cup of Trail Mix with a Grande Cappuccino, 15g protein
Lunch: Tuna & Salad Wrap, 38g protein
- ½ bag of Sweet Kale Salad Kit
- 1 Can of Flaked Tuna
- 1 Tortilla
Afternoon Snack: Yogurt Parfait, 20g protein
- 200g Greek Yogurt
- 1 cup mixed berries
- 25g of high protein granola (such as Kashi cereal, Nature Valley granola, etc)
Dinner: Cheesy Jalapeno Chicken (150g) with Rice, 52g protein
- Recipe: https://www.thechunkychef.com/one-pan-cheesy-jalapeno-chicken/
Remember, don’t get too caught up in the numbers; if you eat every 3-4 hours or 3-6 meals & snacks/day and incorporate some form of protein into every meal, you are likely hitting your optimal protein intake for muscle building.