The Protein Problem: Breakfast Edition
Frequently my clients have trouble hitting their required protein goals when first starting out. I generally recommend 1 gram of protein per 1 pound of lean muscle mass, sometimes more. This has a wide variety of benefits to help people hit their daily nutritional goals and makes my job a lot easier in helping them lose weight and gain muscle.
The key to hitting these numbers is having one of your meals be a sacrificial lamb. Meaning the meal that you're going to enjoy the least. Today we're going to talk about breakfast being the sacrificial lamb.
The meal I choose to enjoy the least is breakfast, which I consume AFTER my morning training session. I live and work in New York City, so I've chosen brands that I can find in most stores in Manhattan. You can select whatever brands you'd like, but I recommend them having a similar nutritional value and macro-nutrient profile.
My current DAILY New York City Breakfast:
- 1 11o oz Pure Protein Shake
- 2 80 Calorie Dannon Light and Fit Greek Yogurts
- 1 Quest Bar (I switch between Chocolate Chip Cookie Dough, S'Mores, and Oatmeal Cookie)
- 1 16 oz 0% Fat Friendship Dairies Cottage Cheese
- Calories: 790
- Protein: 120 grams
- Carbohydrates: 70 grams
- Fat: 10 grams
- Fiber: 20 grams
With one meal you've put a massive dent in your protein needs and gotten lots of fiber, yet still left plenty of calories for a decent day of meals ahead of you.
It's a LOT of dairy. If you have issues with consuming dairy (lactose intolerant, skin issues, etc.) this solution will not be of any help.
Until Next Time,
Lift Big, Sing Big, and Look Great Doing It
The Opera Bro