I've received tons of questions through MensHealth.com since I started writing the “Muscle Chow” column. So here are my answers—healthy-eating tips you need to know about creating a model meal plan.
Is there a secret to your meal plan?
My diet revolves around protein intake. It's the touchstone that determines how many carbohydrates I'll eat in a given meal or snack. I average out my meals and snacks over the course of a day, but the final percentages I like to hit are about 35 percent protein, 55 percent carbs, and 10 percent fat. I stick to white-meat animal proteins like chicken (canned or regular), fish (including canned tuna and sardines), turkey breast, shrimp, oysters, and lobster. Chicken, fish, and turkey probably make up 50 percent of my daily protein. I rotate the rest about once every 10 days. Other protein mainstays include whey-protein powders, eggs (mostly egg whites), yogurt, cottage cheese, and unsalted nuts.
Does the rest of your family eat what you eat?
It's funny how many people ask what my kids eat. Readers must think I'm this tyrant who's force-feeding his children carrot juice, spinach salads, and unsweetened oatmeal.
I just want my kids to have an understanding of which foods are good for them and which ones aren't the best choices. In the end, my wife and kids pretty much eat what I eat. And the kids eat at McDonald's once in a while. It's like me with Vince's cookie jar– as long as they're eating healthfully most of the time, an occasional fast-food burger won't hurt them.
What do you have lying around the kitchen for a quick snack?
There's fruit everywhere. On the counter, I keep apples, pears, peaches, nectarines, oranges (I live in Miami), apricots, bananas, and whatever else is in season. (I try to buy organic.)
In the fridge, cantaloupe, watermelon, berries, and grapes. There's nothing wrong with impulsively munching on any of these.
What's a typical weeknight dinner for you?
It's always simple—that’s the key to consistently eating well. Poached salmon with steamed vegetables is about as easy to make as a peanut-butter-and-jelly sandwich, and it's a fast way to get protein, creatine, essential fatty acids, glutamine, and phytonutrients into your diet. This kind of meal is easy and offers a nice, balanced nutritional profile. Remember to keep an eye on your portions, using your palm as a simple gauge to measure a single serving. One palm for protein, two palms for vegetables, one palm for a starch, and you have a nice, balanced meal.
Poached Salmon with Steamed Vegetables
1 salmon fillet
1 celery stalk, diced
Pinch of lemon pepper
Assorted raw vegetables
Put the salmon fillet, celery, and lemon pepper in a pot filled with just enough water to cover the fish completely. (Don't fill the pot more than you have to.) Bring the water to a slow boil and let it continue for about 10 minutes, or until the thickest part of the fish is done. Using a spatula, remove the salmon, gently turn it over, and scrape the skin from the underside. At the same time in a separate pot, steam some mixed vegetables. I use a metal steamer that sits at the bottom of the pot. Just fill it with about an inch of water, drop in the vegetables, bring the water to a boil, and cover the pot for 3 to 5 minutes.
Here's another easy dish I do on the fly. I make enough for two meals and store the leftovers in the fridge.
Pan-Cooked Pineapple Chicken
1/4 c diced onion
Pinch of black pepper
1 tsp olive oil
2 boneless, skinless chicken breasts, cut into 1-inch cubes
1 Tbsp orange juice
8 oz can diced pineapple
1 banana, sliced
1 tsp maple syrup
In a skillet over medium heat, cook the onion, black pepper, and olive oil for a minute, until the onion is slightly browned. Add the chicken-breast cubes, orange juice, and pineapple, stirring as you do. Once it all comes to a boil, immediately reduce the heat to medium and add the banana and maple syrup. Reduce the heat, stir, cover, and simmer for another 5 minutes. Serve as is or over a small bed of rice.
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