Even if you have a lot of other priorities for instance, sports, extracurricular activities, etc., still you need to complete a senior project to graduate successfully
Spike Your Yogurt with Extra Whey
Getting the 30 grams of protein you need at breakfast to maximize muscle building is tough if you dont want to bother with eggs and sausage.
But heres 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.
361 calories, 32g protein, 21g carbs (4g fiber), 18g fat*
*Nutrition information is for 1 7-ounce Fage Total plain Greek yogurt, scoop EAS vanilla whey protein, cup mixed berries, 2 T sliced almonds, and 1 tsp ground flaxseed.
Keep These 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 favorite grab-and-go options:
Skyr, an Icelandic yogurt that has more protein than the Greek variety. Try Siggis Pumpkin & Spice version. (14g protein)Halloumi cheese, a firm, salty cheese from Cyprus. You can buy it pre-sliced at Trader Joes. Its awesome on the grill, too. Heres How to Grill Halloumi Cheese. (14g protein in 2 slices.)Strong & Kind bars. These nut-and-seed bars come in exotic flavors like Thai Sweet Chili and Roasted Jalapeno. (10g protein.)
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 (or my favorite, Annies Cowgirl Ranch). 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.
290 calories, 38g protein, 11g carbs (3g fiber), 14g fat*
*Nutrition information is for a salad with 3 c baby spinach, 5 oz salmon, and 2 T Annies Cowgirl Ranch dressing.
(Related: What and When to Eat to Build Muscle.)
Have a Hearty Shakefor 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 (like this one). Casein expands as you blend it, leaving you with a thicker, bigger smoothie that will keep you satisfied for longer.
Blend this:
1-2 c water
2 scoops whey/casein protein blend (or reduce to 1 scoop for a smaller shake)
1 T chia seeds (or substitute ground flaxseeds or hemp seeds)
1 c frozen mixed berries
1 large handful of baby spinach
c walnuts (or substitute almonds or pecans)
tsp matcha (you can usually find this in the supermarket near the teas)
3-4 ice cubes
506 calories, 49g protein, 35g carbs, 10g fiber, 22g fat
Related: 20 Healthy, Protein-Packed Smoothie Recipes.
Whip Up the Worlds Easiest Dinner
Dinner doesnt 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 wont have to chop anything. And unlike Ramen, youll get a hefty dose of protein and vegetables.
What youll need:
2 tsp sesame oil
c pre-diced onions
c frozen mixed vegetables
1 egg
1 c Uncle Bens Ready Rice, cooked
4 oz pre-cooked shrimp
1 T 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.
555 calories, 38 g protein, 58 g carbs (7 g fiber), 18 g fat
sites to search at
typicalemissary60 Community Member 
|
|
