Some guys love spending time in the kitchen. If you’re not one of them, that doesn’t mean you’re destined to grow pudgy on a diet of pizza and Ramen. Use these hacks to eat smart all day with minimal effort.
Spike Your Yogurt with Extra Whey
Getting the 30 grams of protein you need at breakfast to maximize muscle building is tough if you don’t want to bother with eggs and sausage.
But here’s how you can do it in less time than it would take you to hit the drive-thru: Stir half a scoop of vanilla protein powder into a cup of plain Greek yogurt. Toss in some frozen berries, sliced almonds, and ground flaxseeds for a delicious and epically nutritious first meal of the day.
32g protein, 21g carbs (4g fibre), 18g fat*
Keep This Smart Snacks on Hand
Healthy snacks can be just as easy as your nearest bag of Fritos, as long as you keep them stocked. Shoot for 10 to 15 grams of protein per serving to keep you full ‘til your next meal. My favourite grab-and-go option is Halloumi cheese, a firm, salty cheese from Cyprus. It’s awesome on the grill, too.
Try This 3-Ingredient Lunch
No time to pack a healthy lunch? No problem. Swing by the grocery store and pick up three items: A bag of triple-washed baby spinach, a pouch of salmon, and a bottle of vinaigrette dressing. Toss them in a bowl, mix, and enjoy. The satisfying salad will give you a whopping 38 grams of protein, plus a helping of nutrient-dense greens.
38g protein, 11g carbs (3g fibre), 14g fat
Have a Hearty Shake—for Dinner
Most guys think of smoothies as breakfast fare. But shakes can be hearty enough for dinner, and they take all of 3 minutes to make. Your secret ingredient: protein powder that includes both whey and casein . Casein expands as you blend it, leaving you with a thicker, bigger smoothie that will keep you satisfied for longer.
1-2 cup water
2 scoops whey/casein protein blend (or reduce to 1 scoop for a smaller shake)
1 tablespoon chia seeds (or substitute ground flaxseeds or hemp seeds)
1 cup frozen mixed berries
1 large handful of baby spinach
¼ cup walnuts (or substitute almonds or pecans)
½ tsp matcha (you can usually find this in the supermarket near the teas)
3-4 ice cubes
49g protein, 35g carbs, 10g fibre, 22g fat
Whip Up the World’s Easiest Dinner
Dinner doesn’t get much easier than this. Shrimp fried rice can be tossed together faster than Ramen. You can make it all in one pan and you won’t have to chop anything. And unlike Ramen, you’ll get a hefty dose of protein and vegetables.
What you’ll need:
2 tsp sesame oil
½ cup pre-diced onions
½ cup frozen mixed vegetables
1 cup rice cooked
115 grams pre-cooked shrimp
1 tablespoon soy sauce
How to make it:
In a non-stick pan over medium heat, add sesame oil and onions. Cook until onions begin to soften, about 2 minutes. Add mixed vegetables, stirring until vegetables are no longer frozen. Move vegetables to one side of the pan and crack egg into the open space in the pan. Quickly scramble. Add remaining ingredients, stirring frequently until shrimp is heated through.
38 g protein, 58 g carbs (7g fibre), 18 g fat