Transcription
What are the best and the worst protein sources to include in your pro metabolic diet? In this video, I'm going to be ranking the 20 most commonly available protein sources on a tier list from S for super to F for fail. And at the end of video, I will show you how I like to incorporate these protein sources in my diet, my client's diet, so you can use this information and start to construct your own diet using these protein sources.
Now, there's five major factors that I like to look at when I'm considering what's the best protein sources or when I'm ranking or incorporating a protein source into somebody's diet. So, the first one's bioavailability. That's going to be how well is this protein source digested, absorbed, and utilized by the body. The next one's going to be the amino acid profile. So, does this protein source have all of the essential amino acids that we need? So the amino acids that our body can't produce that we have to take in exogenously from our diet so that we have enough of them for our metabolic functions and all the different processes that they're involved in. The next one is going to be nutrient density. So how much vitamins and minerals does this protein source have? Is it rich in vitamins, minerals? And also are those vitamins, minerals easily absorbed by us? Because a lot of the plant protein sources are actually quite nutrient-dense on paper, but because of some of the different components they contain, different anti-nutrients, phytic acid, tannins, trison inhibitors, it makes them much less bioavailable, much more difficult for our bodies to actually access. The next one's going to be the specific effects of the protein sources. Does this protein source have some specific component or benefit that maybe outweighs not having a complete amino acid profile? Or maybe its bioavailability isn't that great, but it has some element that we're looking for. An example would be something like collagen hydraulicate, which we'll talk about, which is very rich in glycine. So even if it doesn't have that full amino acid profile, it's a good way for us to get extra glycine, we can just combine it with another protein source. The last one is going to be individual tolerance. And this is actually extremely important because no matter what theoretical basis I have for some of these protein sources, if you put collagen in your diet and you don't feel well, it gives you digestive issues or if you don't have a gallbladder like myself and it triggers bile dumping because glycine which is very high in it's involved with bile acid production and synthesis because the glycine the bile acids are conjugated with glycine and it causes digestive issues. Well, I'm just not going to incorporate much collagen in my diet on a regular basis because I don't tolerate it. So individual tolerance is the final arbiter, the final determinator of whether we're going to tolerate that protein source or incorporate into the diet. So these are the five criteria that I'm looking at when I'm incorporating protein sources. And so we're going to look at these in these tiers.
Now, before we jump in, I did make an energy based food guide that has these protein sources listed out on there. It also comes with a calculator that helps you to calculate how much protein you need across the day as well as how much protein you would want to have in each meal so that you can look at the protein sources and look at your protein target and you can actually start to construct your diet. There's also carb sources and fat sources as well so that you don't just eat protein, you also have the other macronutrients present. The link will be in the description. It's entirely free.
Now, a lot of times these tier lists are set up in this linear fashion where each tier is better than the next tier. I don't have it exactly like that. like it's kind of like that, but I put actually made it into a system. So, the tiers and we we're going to talk about them. If you follow the tiers and you run through the full video, you're going to see that the tiers allow you to construct a diet combining the different protein sources for the best outcome possible because a lot of times it's not clear-cut that that protein source is just better than this protein source. There's some nuance because say for example, you have chicken breast. Well, chicken breast you can eat a lot of, but for something like liver, you probably can't eat that much because vitamin A and copper will get very high very fast. So, the backbone of a meal could be chicken. And then you add a little bit of liver into the meal so that you have micronutrient density and you get enough protein without getting toxicity from having too much of those vitamins or those minerals. So, we're actually looking to think of this like a chess game where we have a bunch of different protein sources. They have different effects and we're combining them together. So with that, let's actually jump in and we'll go through this tier list together.
All right, so when we're looking at S tier, these are going to be our primary protein sources. These are the protein sources that are going to be the backbone of the diet, at least to start. There's other ones that can become backbone pieces, but they have individual tolerance components where some people may not do as well with them. So when we're looking at our S tier options here is going to be your ruminant animals. So that's going to be beef, that's going to be goat, that's going to be lamb, that's going to be bison, that's going to be venison. The next one is going to be the lean white meats. So chicken breast, turkey breasts. Those are the most common. And then after that, we're going to have lowfat, low mercury seafood options. So it's going to be shrimp, scallops, flounder, soul, and pollic. So these are seafood options that are very low in mercury. So you can have about a 4 ounce to 6 portion per day for most people without going over a mercury target. And then they're also low in fat. fats. You're not going to get a high dose of omega-3s by having these on a regular basis. Because there's other seafood options that we're going to talk about that don't have a lot of mercury, but are very high in omega-3s. So, if you eat a high amount of them, even by like recommended standards, the omega-3 intake is going to get very high. So, these sources are nutrient-dense. They are bioavailable. They do have a complete amino acid profile, and most people digest these sources well. Plus, they have specific benefits. So, as an example, when we're looking at something like the ruminant animals, because the ruminant animals have a rumin and the back they're the bacteria in their gut are digesting all their food and kind of filtering out the polyunsaturated fats. You don't get a high amount of omega-6 polyunsaturated fats and you don't get a massively high amount of omega-3s. You mainly get monounsaturated fats in the form of oleic acid and then saturated fats in the form of steic acid. So these fats actually have benefits for us in terms of modulating the lipid panel in a beneficial way and also having direct effects on the mitochondria like inducing mitochondrial fusion and then on top of this they are great sources for producing steroid hormones and things like this. So we get a good source of fats that doesn't have a lot of polyunsaturated fats with the lipoproxidation problems and some of the inflammatory mediator production problems on top of having a really good protein source that is nutrientdense.
Now, there is some things to consider if you get too much red meat like you see with a carnivore diet. I've had clients who've come from there that are iron overloaded or they're copper depleted because the red meat's also very high in zinc as well as being high in iron. And the high zinc can deplete the copper and then too much iron can increase over time or or store in the tissues over time, especially if you're dealing with something like hemocromattosis, whether homo homozygous you have both copies of the gene or hetererozygous where you have one copy of the gene and that can create problems in and of itself. So in that circumstance, you may want to use more of the lean white meats and the seafoods instead so you don't get too much of those different minerals. Now the other thing that happens with red meat is the high iron content and then the steic acid can shift the microbiome a little bit. The steic acid is harder to digest. So it changes the bile composition to be higher in torine conjugated bile acids. This can lead to fat malabsorption and and some bile acid malabsorption. Shift the microbiome. They take torine which is a sulfur containing amino acid and the torine conjugated bile acids which are induced by the steeric acid and the B fat and it causes them to overgrow and create issues for some people. Usually this is carnivore and keto. It's not under normal circumstances. And then on top of that the iron itself can create some irritation inside the colon, inside the GI tract. So if you run really high red meat diets for a period of time, it can create issues in the intestine. For some people who are sensitive to this, some people it doesn't create a problem, but for others it does. And in this circumstance, sometimes you have to cut back on red meat for a little while and use some of the other sources in the meantime.
Now when we start to look at the lean white meat sources, a lot of people at least in the bioenergetic sphere and then even in some of the I would say the ancestral spheres or paleo spheres aren't huge fan of chicken or turkey. The reason why is it's there's a consideration that it's not as nutrientdense. Um, which it is actually still pretty nutrient-dense. And on top of that, it can have high polyunsaturated fat, particularly omega-6 fats, which are the inflammatory polyunsaturated fats. Now, when you do something like chicken breast or turkey breast, you actually don't get that much polyunsaturated fat. So, for 4 ounces of chicken breast, you only get about.7 grams. So, you're not even at one gram. Not really that big of a deal for most people. That's not pushing them over. Corn oil, soybean oil, different story. But chicken breast, not so much. Same thing with turkey. We're not really looking at that that much polyunsaturated fat for turkey breast. So, these are both fine and they also do have some micros. They're quite high in vitamin B3 nascin, also B6. And then they're pretty good for selenium. Um phosphorus is good, but most people don't have a problem getting enough phosphorus. Um so, same thing with turkey, B3, B6, and then selenium is topped off as well. So, they do have some micros and they can be a big portion of the diet. Plus, they're readily available and chicken and turkey breasts are pretty cheap.
Now when we look at the seafood options, we have shrimp, we have scalloped, we have flounder, we have soul, and we have pollic. Uh these are readily available sources. You can get most of these frozen. Scallops are a little pricey. So what I usually recommend for myself and for clients is to go more shrimp, flounder, soul, and pollic. And even shrimp, depending on where you are, can be pricey. So flounder, soul, and pollic are much cheaper and they're easier to come by because you can get them in the frozen section uh of the grocery store. Uh so these are great options. They're very low in fat. All of them are very low in fat. You have two grams of fat for shrimp, one gram of fat for scallops, 2.7 grams of fat for flounder, 2.5 grams of fat for soul, and only one gram of fat for pollock. So, really not that high in fat. And then they do have some omega-3s, but it's not a massive amount. Only.3 grams here for shrimp. We're looking at only 2 grams for scallops. And then for flounder, you're looking at point4. So, they're all less than one gram of the omega-3s. to still get some, but you're not going to get a massive dose of these, which actually you don't want to get too much because while there is some talk about the ratio between omega-3 to omega 6 and some of the anti-inflammatory effects of omega-3s, there are some problems with them, especially in high amounts because of the lipid peroxation issues, which I've talked about in other videos, so I'll reference those there and drop some links in the in the description. This is going to be the major source, especially to start, and you can incorporate other sources once you test out your tolerance. So, that's S tier.
Now, the next tier that we're going to get to is A tier. And A tier are going to be our our nutrientdense sources. These are the sources that are going to give us quite a bit of vitamins, minerals, but you probably wouldn't eat very large amounts of these on a regular basis. We have oysters, we have muscles, we have clams, we have squid, we have octopus, we have eggs, and we have beef liver. Now the seafood options here, the problem with these is right a lot of people don't like them and also liver a lot of people don't really like that much but they are very rich in certain micronutrients. So when we're looking at oysters, we're going to see a ridiculous amount of zinc, copper, iron, selenium, and then also B12. The zinc uh the the problem with oysters though is like getting this much zinc 37 milligrams in one sitting from having 4 ounces of oysters. You're going to put yourself over a zinc target. So over the 40 milligram threshold in a day and you're going to start start to deplete copper. So it's better to actually just have smaller amounts of oysters, you know, one or two oysters so that you can top off your zinc target for the day as well as some of your other micronutrients without oding on something like zinc. Another one is muscles. So muscles doesn't have the problem with zinc, but it does have the problem with manganesees. So we don't really want to go over 10 to 11 milligrams of manganesees per day. It's not great. And if you do a muscles on top of the other food, you'll probably go over that target. So having a small amount of muscles or having muscles like once a week or or once once every couple weeks, I think is a better option or a smaller portion in a meal than having 4 ounces in one shot every day. Same thing with clams. Clams are going to give us a decent dose selenium. They're not as bad as oysters and muscle in terms of being very high in some of these micros, the toxic levels. They're a good source of iron. So, these can be incorporated regularly, but typically people don't eat them in very large quantities or for many meals. So, I think of them more as an addition um to a meal, like having a whole seafood mix with clams and shrimp and scallops and muscles in a meal than having just clams as a meal by themselves.
When we look at something like squid, it's going to give us a decent dose of copper. You don't really want to go over 10 milligrams of copper per day. Um, so if you are having squid and chocolate and shrimp um and oysters and and these things together, you can get pretty high on the copper intake pretty fast. So I would use this to help replete copper. Um, but I wouldn't make it the main stay where you're having, you know, you could do three meals of chicken a day, but I wouldn't do like three meals of squid a day. Um, especially the three meals of squids, you'd want to get to the 30 grams. So you'd be at three milligrams of copper per meal. So you'd be at nine. So you'd almost be over the toxicity threshold. But octopus is exceptionally high in iron. So if you are eating high amounts of octopus, you can get a very high iron intake very fast. You can use I've used octopus with clients to help them increase their iron levels, especially if they don't want to supplement in conjunction with red meat. But at the same time, if you are iron overloaded, you may not want to have massive amounts of octopus on a regular basis. We look at eggs. We can consider them nature's multivitamin, right? They cover quite a bit of micronutrients. The problems with eggs is that a they're not that much protein per egg. So for this is for four medium eggs, it's 22 grams of protein. So if you're trying to get like 30 grams per meal, you got to go six eggs, which is quite a bit of eggs in one sitting. Um, and so in that circumstance, you're going to start increasing your fat intake fast. And then also your polyunsaturated fats. You're getting 2.5 grams of polyunsaturated fats, specifically 2.3 grams of of omega-6 here. And that can rack up really fast with something like eggs. Um, plus some people don't tolerate eggs quite as well. And on top of that, some people can be hyper respponders to some of the cholesterol and eggs. And I've had clients where taking these out shifted some of the cardiovascular markers significantly. Now, that's not everyone. It's a very specific group of people, but some people do better without them, either because of digestive tolerance or because of how they respond to some of the cholesterol in the eggs. And so in that circumstance, you know, I usually have people do like two eggs or something like this and then add another protein source into a meal so that you can hit the protein target while getting the micronutrients from the eggs. And then if you tolerate the cholesterol in the eggs, the lipids in the eggs, and of course, like incorporate them, they're a great source of a lot of different nutrients.
Now liver has the same problem as oysters. 4 ounces of liver gives you a good amount of protein and not so much fat, but it's extremely high in vitamin A and extremely high in copper. And so I typically recommend people only have a small amount of liver, let's say like 10 grams per day or something like this or maybe two ounces per week, something along these lines, and not really go to massive amounts because of the copper levels, because of the vitamin A levels, which can rack up fast, especially if you're doing these large portions. So in the bioenergetic sphere, liver and oysters are a big thing. People are usually having individual meals where they just have 4 ounces of of liver or 4 ounces of oyster. um for their meal or a can of oysters. I usually actually have people just do a small amount of liver, maybe 10 grams per day. And then for the oysters, I'll get the can of oysters and I'll have people empty out the oil and put them in a Pyrex, put some um hot sauce on them and have one oyster per meal. So, you're kind of getting a small dose of zinc each time instead of getting a massive dose all at once. I think that'll also be better for absorption overall. So, the A tier are the micronutrient-dense foods that pair well with the primary protein sources. Um, but we don't want to make these the vast majority of the protein sources in the diet. Uh, either because people don't like the taste or because they're very high in different micronutrients that could put you into toxicity pretty quick. Uh, especially if you're doing them on a regular basis.
Now, when we get to B tier here, Btier is the options of protein sources that are dependent upon tolerance and also some of them aren't really micronutrient-dense, but they're really good for having easy onthe-go sources or sources that don't require a lot of prep time. So, if you tolerate these sources, some of them are nutrient-dense that can make your life a lot easier. So, you can incorporate these as well. We have gelatin or collagen hydraulic. There's a little bit of difference between them in terms of digestibility. The collagen is kind of predigested, right? It's hydrayzeed, been broken down further than the gelatin. We have whey protein. Now, there's three types. There's isolate, concentrate, and then there's hydrayzeed. And then basically, I'd say in terms of tolerance, concentrate is the least tolerated, isolate, middle of the road. Hydrayzeed more tolerated because again, it's kind of predigested. Then we have different dairy protein sources. Milk, yogurt, cottage cheese, and then hard cheeses, cheddar cheese. This can also be like the softer cheese like Bree and Griier. And then you have a casein protein powder. Now, these are here because not everybody tolerates dairy. It's hit or miss. So, they're B tier because some people, even though dairy is super nutrient-dense, has a like a great amino acid profile, extremely digestible, very bioavailable, and it it's the problem is that a lot of people don't tolerate it well. And so, you have to kind of test the tolerance. And I've made podcasts with Ethan about it, and I've also made videos about it. So, I recommend checking those out. So, if you tolerate these sources, they're really great additions that make your life easy. Because if you're going to do cottage cheese, there's zero prep. You just take the cottage cheese out, you put in a bowl, and you add some fruit, you're ready to go. You have protein, you have fat, and you have carbs in a meal. You can add some other stuff on the side, but it's a very easy option. Same thing with whey protein. And even in videos that I've made where I showed my my intake, um, people like, "Why are you eating so much whey protein? Why are two meals whey protein?" It's like, it just makes my life easier because I have to work, right? And I'm working with clients every day, seven days a week for a large portion of the day and I can't be eating steak on client calls. So have a whey protein shake. It make just makes things much easier for me logistically. And even in the ICU whey protein shakes, if I didn't have them, like I think I would have just starved because I there was no time to eat. I wouldn't have been able to eat enough. So I was just drinking shakes throughout the day. The whey protein save basically saved my life. And the same thing with my wife. the whey and collagen protein mix for her was how we made it through because we weren't really getting breaks when we were working during co.
Now Ctier options are protein sources that we want to incorporate more sparingly. So fattier chicken and turkey options we have pork ideally pasture-raised pork just like chicken and turkey doesn't have a rumin like you'd see with the ruminant animals like like cows or goats or sheep. And so whatever it eats, aka corn and soy, that's the fatty acid composition you're going to get in your pork. And a lot of times pork tends to be fattier. So it's harder to get leaner cuts of pork in general. The other thing is there's a higher parasite risk from pork than there is from some of the other food sources. Um so that's why I think chicken, turkey, beef, the other seafood, wellcooked, better options than pork overall. But if you have a high quality pastured pork, it's not a bad option to incorporate. It's just it's hard to come by a lot of times. So, when we look at pork, this is a lean source of pork, pork tenderloin. There's still six grams of fat and you're going to get about one gram of omega6. Now, if you are having corn and soyfed pork, this is probably going to be higher and it's going to be fattier. So, that's one of those are some of the biggest concerns with pork. It is a good source of vitamin B1, which is a little bit different than beef and chicken. The chicken is a little bit better for vitamin B3. Um, so that's one thing to keep in mind with the pork overall and it is good source of selenium as well. So if you tolerate pork, you like pork, and you have a good clean source, I think it's a good option, but it's in C tier because most options, most sources are hard to come by um with good quality and good feed.
Now, with chicken and turkey, you can have fattier chicken and turkey in your diet. The thing is, if you're going to do like chicken thigh or turkey thigh, you got to take off the skin. And so this is where it's like medium fat uh white meat options because a chicken thigh with skin removed about 6.8 grams of fat. You're going to start increasing omega6. So now you're at 1.7 gram. When we look at this option up here at the breast, we were only at 7 g. So we were less we were like more than 50% less on the omega 6 for the breast versus the thigh even with the skin removed. Now the next options here, these are lean seafood options. tuna, cod, mahi, and then also the sea bass. The lean option means they don't have a high dose of omega-3s. So, if you eat a good portion of these, you're not going to get a massive dose of omega-3s, but they also have a higher mercury content. So, you're probably going to want to only have these like one time per week or something like this, maybe twice per week max, because you're going to get a higher mercury load from one meal of this than you would from something like shrimp or scallops or pollic or flounder. So, these are higher options overall, but you can still incorporate them in a diet. are still they're still great options. The last group we have here is going to be your highfat, low mercury seafood. So salmon and sardines, they're really low in mercury, very nutrient-dense, but the omega-3 content in them can get quite high. So just a 4 oz portion of salmon has 9 g of fat. And with that, you're going to get three grams of omega-3s in one sitting. And there's a good chance you're probably going to be cooking that salmon in those sardines. So you're going to get some lipid peroxidation products from those omega-3s. and you're getting a high dose in one shot. This is kind of the concern. If you did salmon every day, you're basically taking the equivalent of a fish oil supplement every day just from the salmon and it's been heated. Same thing with the sardines. 8.7 grams of fat and you're getting about 2.2 grams of omega-3s here. So, you're going to get a high dose of heated omega-3s. And that's basically the concern with these these options. The one thing I want to add here is I wouldn't do any farmed fish options. So, I wouldn't really do tilapia or farm salmon or anything like this. A lot of times the fish are not very fed well. They have not great feed. They often are given a bunch of antibiotics and the the doesn't provide the same micronutrient density and it's potentially quite a bit more inflammatory than some of the wild caught options. So, in that circumstance, I would actually look to use mainly wild caught. A digression here really quick. When we're looking at oysters and muscles, when they are cultivated, they're lion grown. So you have much less concern of like not being fed well or or having as much contamination as long as they're grown in a in a good place.
Now the next tier that we have on here is going to be D tier. And D tier is a plant-based option for people who don't want to do as much of the animal-based sources or who are vegetarian or vegan or something like this or they don't tolerate the other protein sources, the other animalbased protein sources. So in this circumstance, we're going to have pea protein and we're going to have rice protein. And you actually have to combine them together. Now, they don't really taste that great. They're not super micronutrient-dense by any standard, but when you combine them together, you get a complete amino acid profile. It's relatively digestible. Doesn't give that much digestive issues for people. Um, and you can make it into shakes. So, logistically, it's quite easy. But overall, if you tolerate whey, it's a better option, hands down. And the whey and collagen together, there's benefits to combining them because the whey has a high amount of cysteine. The collagen has a high amount of glycine. They both have glutamate that's a precursor for glutathione. The whey builds muscle tissue. The collagen helps with constructing joint tissue and collaginous tissue structure. So they kind of they synergize together. The pea and rice protein, it's not really the same. It's a little they're a little bit different. So in that circumstance, this is an option that you can incorporate. It's not terrible. It's just not as good as the other protein options above. But if you're on a vegetarian, plant-based, vegan diet, this would be something that you could consider to use on a consistent basis to hit a higher protein target.
The next tier we have here is going to be E tier. And Etier are options that we really want to have very sparingly at best. Now, the first thing we have are highfat pork options. This will also be like prepared pork options that are high in fat. So like bacons um and things like this. Essentially, you want to have these in very small amounts or you want to have them less frequently. You're going to get quite a bit of polyunsaturated fat. So, when we look at pork ribs, 4 ounces of pork ribs is 24 grams of fat. You're going to get 20 2.3 grams of omega-6. This is actually probably higher in most circumstances because the pigs are fed corn and soy. So, this will probably be a little bit higher. If you have a pasture-raised pig, probably a much better option. And also if you have them smoked or cured, then you have the problem of the ingredients that they're putting into smoking and curing it like nitrates, liquid smoke, etc. When we're looking at chicken and turkey, this is the the dark meat with the skin on. Unfortunately, the skin tastes the best, but it also adds quite a bit of omega-6. So, here we're at 14 gram of fat for the chicken with skin on. You get uh 3.1 gram of omega 6. You're getting a higher amount. Now, a small amount of this isn't a big deal, but if you were to make three meals a day of chicken thigh, you would get nine grams of omega-6 just from that. And then on top of that, you'd have whatever else is in the diet. So, I think the chicken breast is a better option overall. Turkeyy's the same thing. It's going to be the same deal. 11.3 grams of fat with 2.9 omega6 from a 1 4 ounce portion. The next group that we have here is going to be the high mercury seafood. So, swordfish, mackerel, monkfish, Chilean sea bass, grouper, orange ruffy, and then blueof fin tuna. Some of these have a higher omega-3 content, but the biggest problem with them is they're going to be quite high in mercury. So, if you get a decent dose of of one of these fish, you're going to get a decent dose of mercury. They're higher up in the food chain, the higher up you go, basically, the more mercury accumulation you have. So, these I would really eat these very, very rarely because of the mercury concern. It's not really a good thing to load up on the methyl mercury.
Now, the F tier, this doesn't mean these are bad food sources. It means they're not great protein sources. So, the first options we have are going to be black beans and white rice. A lot of people will combine beans and rice as a protein source. And there is some protein. If you combine that, it's 13 grams of protein. But you essentially had to have 9 ounces of food. So, almost 3/4 of a pound of food just to get 13 grams of protein between the black beans and white rice. you're getting close to a complete amino acid profile with them, but it's not the most absorbable or digestible protein source. So, have, you know, you can incorporate black beans and white rice, but they're more fiber, carbohydrate sources than they are protein sources. So, I wouldn't rely on these. The last ones are going to be these plant protein sources. And a lot of times they don't have a complete amino acid profile. They aren't very digestible or and bioavailable. They're not so nutrient-dense when you consider some of the anti-nutritional factors like trisonin inhibitors, tannin, phytic acid, food matrix, and the fibers. And then for a lot of people, digestion with these can be really hit or miss. So a lot of times for protein sources, I'm not leaning on these options. I'm leaning on all of these things above instead. Particularly things in S tier, A tier, B tier, and then even C tier, and I guess Dtier as well. Most times I'm not doing E and F tier. These other things you can incorporate in a diet consistently when you start looking at ENF tier not just great options overall for the reasons that I mentioned. And so these are the things I wouldn't use to get a variety of pro uh or get a large amount of your protein from.
Now with this said, what does it look like to incorporate these protein sources into your diet? So I have a couple options here. It's it's pretty simple. It's not too difficult. So when we're looking at the setup, say for breakfast, you'd have two eggs. And since, as I mentioned, the eggs aren't very high in protein, only 11 grams for two, and some people having too much eggs could create issues for, you just use the the collagen protein and some whey protein to have a shake on the side of your eggs. And boom, you're at 50 grams of protein in one meal. If you had three meals a day, so to hit my protein target, about 170 grams per day. Then I want to get about 50 grams, 60 grams per meal, somewhere between there. So this would give me 50 grams of protein for my first meal. For lunch, I could have a nice a nice steak, about a six ounce steak. And then for dinner, I would have some shrimp with one oyster to get some micronutrients. And then to get my protein target up, I'd have a little bit of collagen. Maybe I'd make a a shake with dinner or make a tea and put some collagen in, something like that. It makes it easier to hit the targets. So, this gives me my protein. Only 20 grams of fat. Most that's between the eggs and the beef. Um, and then the micronutrients are actually topped off pretty well from these things. And if you have to add fats and carbs, it'll bring this up right away because there's quite a bit of carb and fat left.
Another option. So this is if I was to have four meals a day. This is similar to what I do right now. Two shakes. This is actually do this quite a bit with clients especially for guys who have higher caloric intake who are working out and need to have four meals. Two shake options and then you have beef for one meal or chicken or fish for another meal. It makes it pretty easy. So 6 ounces of beef, a little bit of liver for micros and you have 6 ounces of fish. Um again micronutrients pretty well topped off. There's not so much fat so there's room to add extra fats. chocolate, macadamia nuts, avocado, etc. So, round out these meals and the protein targets hit. Another four meal option is you could do shake for breakfast. Say you got to run out to work and you just need to get something quick and collagen shake. At lunch, you can get some chicken, maybe some avocado, and some rice. Then maybe you have a snack that's I put steak here, but maybe it's beef jerky. And then dinner, you could have some fish. Could be cod, could be flounder, could be soul, pollic, whatever the deal is. You can run with these different ideas. see which one works best for you. And if you are interested in seeing the best sugar sources that I like to incorporate to hit the carbohydrate targets, I'd recommend checking out this video here. And I have a fat video coming.