Brian (1s):
Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show. All, right Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I hope you had a great weekend and happy Tuesday if you're listen us on Tuesday. Hopefully had a chance to listen to my interview with Sleep and Health coach Annika Carroll.
Brian (44s):
We discussed the importance of controlling light in your house, how to shift your circadian rhythm, the best way to sleep through the night, and how nutrition and alcohol can affect your sleep. So if you haven't already, definitely check out my interview with Annika Carroll. That's episode 3 76. Now in today's micro podcast, we are gonna get into a protein diet plan to help you easily get to 150 grams of protein per day. Because if you're a fitness enthusiast that's looking to build muscle, recover faster or simply fuel your workouts with the right nutrition, hitting your daily protein intake is crucial. This protein diet plan that I comprise for you will help you easily consume 150 to up to 200 grams of protein per day with delicious and simple meal ideals.
Brian (1m 31s):
Now, before I go into that, if you are looking for a customized plan for the next six months, I'm gonna be offering a free 15 minute console call to see if you're a right fit for the program. I'll put a link below, click there and look forward to talking with you in the future. Now protein plays a critical role in muscle repair, growth and overall recovery, making it an indispensable choice when it comes to prioritizing protein throughout the day, especially if you are fairly active person and looking to build muscle. One of the things with protein is as we get older, we do not assimilate and absorb it as well as we did when we were younger. So with this protein requirement that I'm putting of 150 grams, it could depend on the person's body weight, lean mass, but also depends on their age.
Brian (2m 18s):
Additionally, protein helps you maintain healthy immune system, supports metabolic function and provides satie keeping you fuller for longer periods of time. Now, protein is comprised of approximately 20 amino acids, different amino acids. They each sort of serve a different function in the maintenance and upkeep of your body. The amino acid leucine is one of the most important for building muscle and it is critical that you get enough each day to maintain healthy muscles. Typically, if you could aim for about three grams of leucine per meal, this would be ideal. You get about approximately eight to 10% of leucine content with most quality proteins. So achieving a protein rich diet not only enhances athletic performance, but also promotes lean muscle mass, ensuring that you derive the maximum benefits from your workouts and leucine is a big part of that.
Brian (3m 9s):
I've talked about this with Dr. Don Lehman, who's a leader in the field of protein research and has published over 120 scientific papers. Recommended amount of dietary protein from the FDA is just not a a sufficient amount for a healthy functioning body. Dr. Lehman recommends consuming at least 30 to 36 grams of protein per meal in order to get the necessary amount of leucine to help perform vital functions throughout your body. And one of those is building muscle To simplify the process of reaching your 150 grams of protein per day, I laid out a typical day of meals aiming to consume about 30 to 40 grams of protein per meal supplemented by Optional snacks throughout the day.
Brian (3m 51s):
And you can customize it depending on your goals, your lean mass, how much you weigh, and whether you're in a maintenance or muscle gaining bode. So here's a typical day of meals to to aim for about 150 to even 200 grams of protein. And let me start with breakfast, which I have as a protein pack omelet, three eggs, which gets you about 18 grams of protein. Now obviously you can fluctuate the amount of eggs that you're consuming. I put a half a cup of egg whites in there that'll get you another 13 grams of protein. And then we got some bell peppers and diced onions and some spinach as well. So salt and pepper to taste, that was the first thing that I put to start off the bat.
Brian (4m 35s):
And right there you're getting 31 grams of protein. I'll put a link below so you can see the actual breakdown of each meal throughout this process. The mid-morning snack is a whey protein shake, one scoop whey protein, one cup of coconut milk, and one banana with one scoop of whey 25 grams. Then you get about a gram or two for the coconut milk and about a gram from the, from the banana. So sort of a mid-morning whey protein snack. You can wait to do this after the after the workout. If you're looking to a simple and easy way to get more protein in throughout the day, using a shake is a very convenient and easy way to do that. Next, for lunch, we put a six ounce grilled pasture raised chicken breast that gets you about 40 grams of protein, ideally corn or soy free.
Brian (5m 23s):
And with that a cup of quinoa, eight grams of protein right there, and assorted vegetables of your choice, which will get you approximately one to two grams of protein. So right there you're getting about 50 grams of protein from your lunch. I found that this meal offers sort of a, a balance of protein, fibre and essential nutrients, and you're getting a little bit of a plant-based protein from the quinoa as well. you know, one of the things you could do is if you buy, you know, let's just say 10 or 12 dozen pasture raised chicken breasts, you know, you can grill 'em one day and just have 'em for the rest of the week. So it does help to sort of pre-plan these meals, either the the night before or the week before.
Brian (6m 7s):
Now next for an Afternoon, Snack did some Greek yogurt with berries and almonds. Now this could almost be your morning breakfast. Typically, sometimes I start with my, my mornings with a Greek yogurt and some berries. One cup of Greek yogurt gets you about 20 grams of protein. One fourth cup mixed berries, gets about a half a cup of protein. And then a fourth cup of almonds is about six grams of protein. So right there you're looking at 26 and a half grams. So a nice combination. Obviously you can mix and match, you can take out if you don't want almonds in there, if maybe you're, you're sensitive to the lectins within almonds, that's Optional, but you are getting some healthy fats and additional protein from that. So there you go, Greek yogurt with berries and almonds as an Afternoon Snack.
Brian (6m 49s):
And then for dinner I just did a eight ounce sirling steak, which is about 52 grams of protein and a cup of broccoli along with a cup of carrots, which approximately gets you about four grams of protein. So right there you're looking at 50 56 grams of protein for dinner. So dinner with steak and roasted vegetables offers a hearty and protein ridge meal. A lot of the snacks are Optional depending on how much protein you're looking to consume. Like I said before, easy way to calculate it is one gram per pound of body weight. But some people like to base it off lean mass. You'd have to probably get a DEXA scan to understand what your lean mass is. So I'm just keeping it simple with the Evening Snack, this could be something maybe a couple hours, two to three hours at least before bed.
Brian (7m 34s):
Cottage Cheese with Fruit because cottage cheese is about 80% Cain protein in it, which help, which is gonna help repair muscles overnight and promote feelings of satiety while you add a little bit of fruit, which is a bit of touch of natural sweetness as well. And fibre. So there you have it, you got a day laid out right there for you. You got breakfast, 31 grams morning snack, 27 grams lunch, 50 grams Afternoon Snack, 26 and a half grams dinner, 56 grams of protein lasted with an Optional Evening Snack of 14 and a half grams. So that's 205 grams of protein right there, folks. It helps to definitely write it out at least for a few days to a week.
Brian (8m 16s):
That's what I do with all my clients. So by following something like this and prioritizing protein, you can definitely easily get to a goal of 150 grams of protein per day and you got each meal supporting muscle growth, supporting your body for recovery as well. And you can sort of mix and match ingredients as you may. And if you have any questions, feel free to email me, Brian at Brian Gryn dot com. So for more personalized diet plan and fitness tips, you can subscribe my newsletter or if you're looking for one-on-one guidance, click the link below for a free 15 minute call with me. And there you have it. Hope hopefully the daily breakdown helps you. If you have any questions, feel free to email me. Have a great rest of the day and I look forward to talking with you on Friday with another great interview.
Brian (8m 58s):
Thanks for listening to the GETLEAN e Clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned In, this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.
