- A 35-year-old man submitted an average daily diet for Insider’s Nutrition Clinic to review.
- He told Insider he wanted to build muscle and lose body fat.
- If you would like to have your diet reviewed by an expert, complete this form.
Brian, who wants to “build muscle and lose body fat,” submitted his eating routine to Insider’s Nutrition Clinic, where trained dieticians and nutritionists offer advice on readers’ eating habits.
Brian, 35, said he lifts heavy weights five days a week, does 10 to 15 minutes of brisk walking before and after his workouts and works physically demanding jobs.
Associate nutritionist Eli Brecher told Insider that Brian is doing the right thing by eating plenty of protein, but he should consider diversifying his sources with plant-based foods, whole foods and fish as well as meat.
Brian’s weightlifting and active lifestyle are excellent, but he would benefit from incorporating flexibility and mobility exercises into his regimen, such as 10-15 minutes of stretching or yoga after his workouts or on weekends. Brecher said.
Replace processed proteins with plant-based or whole foods
For breakfast, Brian takes a protein shake, a turkey sandwich, high-protein yogurt, a trail mix bar, and a banana.
Two hours later, he eats a protein bar, he says.
Brecher said Brian’s overall diet contains a good amount of protein, which aligns well with his muscle building and body fat loss goals.
However, he might benefit from swapping some of the processed sources, like bars and shakes, for plant-based or whole foods, she said. Brecher said it could provide Brian with more fiber to help him achieve his goal of losing fat because fiber keeps you feeling full.
Brecher recommended making a breakfast smoothie with berries, spinach, oats, chia seeds, nut butter, and milk for more whole foods and nutrients.
Replace the meat with tofu, lentils or chickpeas
Two to three hours after his morning snack, Brian eats a pound of ground turkey or chicken with white rice, followed by another high-protein yogurt and an orange.
“He might want to replace his lunchtime turkey or chicken with a tofu stir-fry or a lentil and chickpea stew,” Brecher said. “All wonderful sources of plant-based protein and fiber.”
Replacing the white rice with brown would increase Brian’s fiber intake, while the quinoa would provide minerals such as iron and magnesium, Brecher said.
“He could also add extra protein to his yogurts in the form of a handful of nuts, which are high in antioxidants, and a sprinkle of pumpkin seeds, which are high in zinc and vitamin K,” Brecher said.
Eat a variety of foods, including healthy snacks
Mid-afternoon, Brian has a snack like almonds, trail mix, and/or a protein shake.
Nuts are a good source of healthy fats and also provide protein. Brecher suggested adding variety to his snacks by sometimes having carrot sticks with hummus or mashed avocado on whole grain crackers with a sprinkle of mixed seeds.
For dinner, Brian eats chicken, turkey or beef with white rice and vegetables, he said.
Brecher said Brian’s diet may lack diversity and suggested replacing meat with fish on some days.
“Fish is an excellent source of protein and contains various essential vitamins and minerals, such as iodine and selenium, and fatty fish such as salmon, mackerel and sardines are rich in omega-3 fatty acids, which are beneficial for cardiovascular health and brain health,” she said.
The advice in this article is not a substitute for professional medical diagnosis or treatment.
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