By Jeremy Elder
Protein consumption is one of the most important nutritional considerations in the context of training and eating to get bigger and stronger. Unfortunately, it’s also the macro-nutrient target most people struggle to consistently achieve. As a rule of thumb, most strength athletes should try to consume one gram of protein per pound of bodyweight every day. This can be challenging due to protein’s effect on satiety (it can be quite filling), and the preponderance of cheap, easy to prepare, and tasty snacks that are heavy on carbs and fat.
In a perfect world we would all meal prep and this would be far less of an issue. But in our imperfect world, where we are often tired and crunched for time, it’s helpful to develop strategies that make it easier to succeed than fail. Below I’ll describe a strategy I find useful for hitting my daily protein targets. Hopefully you’ll find it helpful too!
I draw from this menu any time I need to eat but am short on time, motivation, or imagination. Once you’ve picked out your protein dish you can simply add a carb and/or fat source to round out your meal. Here are a few examples of dishes:
When it’s time to eat I’ll prepare one or two of these dishes (e.g. scrambled eggs with a side of Greek yoghurt), and round it off with another easy protein source, like a cup of milk (8 grams), or a protein shake (24 – 56 grams). At the end of the day it’s not as optimal as weighing, measuring and meal planning; but it does ensure I can consistently reach my daily protein target, even when life gets busy.