We’ve been really focusing on the core values at SHJ the last few weeks.
These are things like:
- Fitness doesn’t have to suck.
- SHJ cuts through the BS in the fitness industry and focuses on what really makes a difference.
- It’s okay to remember we’re only human. When we unleash our inner superhero we are striving to become SuperHUMAN.
We even recently talked about The Four Key Components of Your Transformation which really drove these topics home, and a big part of it was focused on nutrition.
From there we even took a look at some of our Celebrity and Top Performer’s Favorite Cheat Meals to prove indulgences are a key to sustainability and effectiveness.
That’s why I want to share my Top Five “Go-To” Meals for Hitting My Daily Protein Goal.
In our Four Components of Your Transformation article I talked about two key components being overall calories and daily protein goals.
Making sure you adhere to both these things on a daily basis is what allows for us to add in our daily indulgences.
So while we saw some cheat meals (and will continue to see more of our celebrities favorites), and we have our Healthy Recipe Database that focuses in on high protein meals, I want to go ahead and share my personal favorite “Go-To” meals that I eat on a daily basis to give you an idea of how you can structure your own diet.
I also recently shared My Every Day Chipotle Order structured as a recipe which you guys loved, so we’ll be starting there…!
Number One: Chipotle (Double) Chicken Bowl
My FAVORITE go-to meal of all time is Chipotle.
If you’ve been a member of The SHJ Army for a while then you already know this, but if not, now you’re in the loop.
I have done full 30+ days eating Chipotle every single day, and even my younger brother Ryan has lost 10+ lbs. in a month eating it every day as well while utilizing our Superhuman System.
My exact bowl has been switched up a bit but for the most part it looks like this:
- Double Chicken (although I do like Steak/Barbacoa as well)
- White Rice (track as a serving and a half, they always give extra)
- Corn (Usually Extra)
This comes to about:
- Calories: 971
- Carbs: 96.2g
- Fat: 31g
- Protein: 84.7g
And, it’s amazing.
Number Two: Simple Egg Omelette
Another staple in my diet is an omelette.
For this I generally add low fat cheese and turkey breast.
The trick, and the key to this one is two things: you keep it low cal by having majority egg-whites and using low fat cheese, but it’s also SUPER high volume for the amount of food and protein you get in return.
This one looks like this:
- 4 Egg Whites
- 2 Whole Eggs
- 56g Fat Free Shredded Cheddar Cheese
- 4 Slices of Turkey Breast
And the nutrition comes out to be:
- Calories: 402
- Carbs: 14g
- Fat: 10g
- Protein: 65g
For about 400 calories you can’t beat how much food and protein you get from this one.
Number Three: Greek Yogurt with Granola and Fruit
This one is nice and easy as well.
It’s not SUPER high in protein, but it’s essentially dessert…
I throw this together in a minute or two:
- 300g of Low Fat Greek Yogurt
- 25g of Protein Granola
- 100g of Blueberries
And it comes out to around:
- Calories: 367
- Carbs: 54g
- Fat: 3g
- Protein: 30g
And I promise it feels like a lot of food, and tastes awesome.
Number Four: Chicken Breast, Condiment and a Veggie Side
If you’re plain and simple like me, this one might be right up your alley.
I like to meal prep a ton of chicken on the grill each Sunday, although I’m not sure it’s really “meal prep” considering I just throw on some seasoning, throw it on the grill and then package it up.
I make a side the day of, and usually just dip the chicken in a no->low calorie condiment.
I have a list of the best condiments for your meal prep, but I generally go with:
- Hot Sauce
- Taco Sauce
Or some variant of these to switch it up.
I’ll also usually have about eight ounces of chicken with this, so without knowing which vegetable I’m going to have on the side I’m looking at an easy:
- Calories: 320
- Carbs: 0g
- Fat: 8g
- Protein: 68g
You really can’t beat that…
Number Five: Steamed Chicken and Broccoli
This is a nice and easy one if you don’t want to meal prep but like the idea of getting a ton of protein from chicken.
I usually order steamed chicken and broccoli and ask for their garlic or brown sauce on the side.
I’ll generally dip into that or just use soy sauce, but if I choose to dip I track around 100 calories on top of my chicken and broccoli.
For about a cup of this you’re looking at ROUGHLY:
- Calories: 280
- Carbs: 22g
- Fat: 13g
- Protein: 30g
But you can obviously very easily order more and it’s really simple to weight out real quick and track.
BONUS: Double Scoop Protein Shake
The last daily staple I have for protein is almost always going to be a double scooped protein shake right into water.
It’s thick, which makes it really nice with just water and the calories look like (for 2 scoops):
- Calories: 240
- Carbs: 6g
- Fat: 3g
- Protein: 48g
Which immediately steps your daily protein intake up a few notches and frees up some room for your indulgences assuming your following our Core Programs 4-Tier-Nutrition-System!
Obviously I have a TON of other “go-to” staples for my daily diet, but these are a good handful to get you started.
It’s nice to have a few that you can always turn to in order to get some decent protein numbers with high volume and pretty low calories.
I also share more of my staples within our SHJ Nutrition System that also comes with a Recipe Database, Low Calorie Snack Index, and even a Fast Food Top Picks section.
But either way the important part is that you remember that fitness doesn’t have to suck and take some of these and use them as ideas to build out your own nutrition planning.
Hopefully this gave you some ideas to get started, and I look forward to seeing your transformation!
SHJ’s Nick Fury