Science- A 35-year-old man submitted an average day's eating to be reviewed for Insider's Nutrition Clinic.
- He told Insider he wants to build muscle and lose body fat.
Brian, who wants to "build muscle and shed body fat," submitted his eating routine to Insider's Nutrition Clinic, where qualified dietitians and nutritionists offer advice on readers' eating habits.
Brian, 35, said he lifts heavy weights five days a week, does 10-15 minutes of brisk walking before and after his workouts, and works a physically demanding job.
Registered associate nutritionist Eli Brecher told Insider 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 weight lifting and active lifestyle are great, but he would benefit from incorporating some flexibility and mobility exercises into his regime, such as 10-15 minutes of stretching or yoga after his workouts or on the weekends, Brecher said.
Swap processed protein for plant-based or whole foods
For breakfast, Brian has a protein shake, a turkey sandwich, a high-protein yogurt, a trail mix bar, and a banana.
Two hours later, he eats a protein bar, he said.
Brecher said Brian's overall diet contains a good amount of protein, which aligns well with his goals of building muscle and losing body fat.
However, he could benefit from swapping some of the processed sources, like bars and shakes, for plant-based or whole foods, she said. Brecher said this might provide Brian with more fiber to help with 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 meat with tofu, lentils or chickpeas
Two to three hours after his morning snack, Brian has one pound of ground turkey or chicken with white rice, followed by another high-protein yogurt, and an orange.
"He may 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."
Swapping white rice for brown would boost Brian's fiber intake, while quinoa would provide minerals such as iron and magnesium, Brecher said.
"He could also top his yogurts with some extra protein in the form of a handful of walnuts, which are rich in antioxidants, and a sprinkle of pumpkin seeds, which are packed with zinc and vitamin K," Brecher said.
Eat a variety of foods, including healthy snacks
Mid-afternoon, Brian has a snack such as 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 wholegrain 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 swapping meat for fish some days.
"Fish is a great source of protein and contains various essential vitamins and minerals, such as iodine and selenium, and oily fish including salmon, mackerel, and sardines are high in omega-3 fats, which are beneficial for cardiovascular health and brain health," she said.
The advice in this article isn't a substitute for a professional medical diagnosis or treatment.