If you don’t have time to cook, grab a protein shake, or another fast breakfast meal to prepare is a grainless granola, some almond milk and half a banana.
There are three macronutrients, or Macros:
1.Proteins: eggs, organic bacon, turkey bacon, protein drink.
2.Fats: avocado, olive oil, grass fed butter.
3.Carbohydrates: fruits, vegetables, sweet potato.
Lean body mass is your total bodyweight minus your fat. For example, if you weigh 200 pounds and are 20% bodyfat, your lean body mass is 160 pounds, or 200 – (200*20%).
So, if you weigh 200 pounds and have 160 pounds of lean body mass, 0.5 grams per day would be 160*0.5 = 80 grams of protein.
An example breakfast meal will be like:
2 large whole egg
6 large egg whites
2 slices whole-wheat bread
1 tomato, sliced
1/2 cup orange juice
Totals: 476calories, 47.6 g carbohydrates, 40.9 g protein, 10.7 g fat