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Basic Guide on Protein Consumption

Protein, protein, protein! It is such an important part of your workout regime that can often be neglected. Achieving your workout goals and consuming adequate levels of protein consistently can be difficult, even I struggle on certain days.


The stress and time constraints caused from juggling work and life can affect your appetite and your motivation to eat right. Not to mention the regime of eating the same thing over and over again can get very tiresome and discouraging for most.

Let’s be honest… I’m sure everyone has given up a few times and let loose for a bit, as for Flop he blames pizza.. I know I’m definitely not immune to this because eating the same protein rich chicken breast over and over again almost brings me to tears. So I began my quest of mixing things up and discovered that there really are some tasty and simple straightforward alternatives out there.

GuideOnProtein04It’s time to motivate your palate again and stop force feeding yourself with these suggestions for lunch or dinner.

  • Homemade protein cookies, with wholemeal flour, oats with honey or fruit, 15 grams
  • 4x Grilled chicken kebab skewers with a light soy/BBQ dressing, 30 grams
  • Grilled chicken breast with rosemary sprinkled with rosemary, 50 grams
  • 2x Soft boiled eggs with a simple salt & pepper dip, 20 grams
  • Protein Thick shakes, blended with low fat, low sugar ice cream and protein powder, 40 grams
  • Diced beef cooked in a light soy marinade with brown rice, 40 grams
  • Grilled fish sandwich with lemon dressing, 40 grams
  • Cottage Cheese with Smoked Salmon and Olives, 30 grams
  • Salmon/Trout Sashimi with seaweed salad, 40 grams
  • Supermarket BBQ chicken, 60 grams
  • 1 Can of Flavoured tuna with salad – 20 grams
  • 200 grams of Slice Seared beef, 40 grams
  • SPAM Turkey Lite, 16.8 grams per 100g (something Flop likes)
  • Peanut Butter with banana on wholemeal toast, 8 grams
  • Lean Cuisine varieties, 15 grams
  • Whey Protein shakes, simplest form of a protein hit, 40 grams


Since we’re on the topic of protein, the general rule of thumb about daily protein intake is to consume about three times your body weight in grams. Using myself as an example, I weigh about 80 kilograms which would equate to about 240 grams of protein required a day for muscle support and development. It might sound like a daunting number, but quite achievable if you eat right and on schedule.


Below is a quick breakdown of how to achieve this on a normal day, of course I mix up the meals most everyday but still stick to rough portions of protein per serve to yield the same intake of protein daily.

  • Wakeup:
    1x scoop of protein powder and 400 millilitres of skim milk (40/240 grams achieved)
  • 9:30am:
    1x can of tuna OR a small chicken breast salad (60/240 grams achieved)
  • 10:30am:
    1x handful of mixed nuts (65/240 grams achieved)
  • 12:30pm:
    1x 300 gram steak with salad (145/240 grams achieved)
  • 3:30pm:
    1x can of tuna OR a small chicken breast salad(155/240 grams achieved)
  • 5:00pm:
    1x handful of mixed nuts ~5 grams of protein (160/240 grams achieved)
  • 7:00pm:
    1x chicken breast with steak vegetables (210/240 grams achieved)
  • 10:00pm:
    1x scoop of protein powder and 400 millilitres of skim milk (250/240 grams achieved)

From the above suggestion, you can see what I’ve recommended actually exceeds the calculated required intake of protein, but like they say a little more doesn’t hurt. Just remember to gulp down more than 3L of water a day to keep your kidneys healthy as a result of the increase in protein consumption.


Eat well, train hard and stay healthy!

Do you have any good protein meal or snack suggestions? Do you manage your protein intake differently? Comment below!

About Johnny

A typical car nutter that likes to get his hands dirty. Skyline and Silvia fanatic not to mention trak-life's own personal tuner and mechanic. Doesn't mind sparing a few days at the gym to stay fit and definitely likes to eat to keep the balance right.

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