A protein diet menu does not have to be a steady stream of artificial ingredients.
PROTEIN TO PACK A PUNCH
If you have ever been to a sporting goods outlet or a health and nutrition store, you have probably seen the protein supplements that advertise giant muscles with only a single scoop of powder or a glass of a shake.
While many supplement protein options are a good choice for building larger muscle mass, there are easy ways to have a protein rich meal choice that does not require purchasing extra powders or creams.
Instead, simply change how and what you eat in order to get an optimal dose.
WHAT IS AN OPTIMAL DOSE?
- A normal protein diet menu should include sixty-five grams of protein.
- An intermediate diet, for starting weight lifting, should have one hundred grams of protein.
- An advanced diet should be twice your weight (in kilograms) of grams of protein.
- For a bodybuilder image, you will need to be chowing down on at least one hundred and fifty grams per day.
This is an easier task than you might think. A single egg, for instance, contains a whopping twenty grams of protein, while a single serving of Greek yogurt contains about fifteen. The best ways to get the protein you need without stacking on calories is through dairy products.
A BODYBUILDER’S BREAKFAST
The standard protein diet menu includes a protein shake, but this shake does not have to be overloaded with supplements. Instead, get a container of simple yogurt and blend three or four scoops together with fruit of your choice and Vitamin D milk. This is around twenty grams. Mix two or three eggs together with either fortified cheese or low-fat pork products and vegetables for an omelet. This is around fifty to sixty grams of protein and anywhere between 500 and 1000 calories.
A LIFTER’S LUNCH
The best friend for a protein diet menu is peanut butter, as it contains about twelve grams of protein per serving. Slab a double serving on sandwich bread with jam, honey, or bananas and consume with cottage cheese. This is fifty grams of protein and around five hundred calories. Lunch should be lighter than breakfast or dinner, as you will only want a bit of food in your stomach for your lifting routine: the rest of the energy will be coming from your fat reserves.
A DUMBBELL DINNER
Chicken is a very good choice for a meat option as it is a good serving a protein and relatively low in calories. A single grilled breast is around forty grams of protein and some three
hundred calories. 
The same is true for fish; a salmon fillet is only around two hundred calories and packs thirty grams of protein. Red meat can be a valuable source of protein, but is very high in fats and cholesterol, making it a troublesome choice for those who want to build muscle without developing fat along the way as they plan out a protein diet menu for muscle gain.