How I hit my protein goals 5 days a week in the office

If I had a dollar for every time someone asked me what they should order for a “healthy lunch,” I'd be retired on a beach in Hawai’i by now with a Toyota 4Runner TRD Pro in the driveway and a garage full of Sorinex gear, but I digress. Back to ordering lunch and hitting our daily protein goals.

With a little planning and knowing your protein goals, the rest of your diet tends to fall into place. As my jiu-jitsu coach puts it, "Failing to plan is planning to fail."

If you're hitting the weights, you should consume at least .8-1.0 grams of protein per pound of bodyweight daily. For someone weighing around 175lbs and targeting .8g of protein per pound, that's 140-150 grams of protein. I aim for that same amount since I get 1g per pound of bodyweight, and my weekday meal plan at the end of this post shows how I do it with ease.

Now I know the problem of trying to stay healthy while working in the office. You skipped breakfast, downed 2 coffees, and are hit with that 11am pizza lunch order. But you’re too embarrassed to order a grilled chicken salad with no dressing because you’ll be “fit shamed” by coworkers. Ignore the haters; like crabs in a bucket, they’ll pull down anyone climbing higher. Stay true to your goals (because in a few weeks they’ll be asking YOU what they should order for lunch).

The game plan is simple, borrowed straight from sports; Dominate Early. I nail 30% of my protein goals before 10am, and 65% before 5pm. This strategy removes stress, and allows me a guilt-free dinner as long as the base is protein like chicken breast, fish, steak, etc.

Are you ready for the ultimate office diet hack? Meet the unbeatable tag-team: collagen protein and mixed nuts. Collagen is so stealthy, you won't even notice it’s in your morning coffee (and I'm talking real coffee, not those pumpkin spice latte milkshakes from yesterday's rant). I use Bub’s collagen protein which is tasteless and blends effortlessly into hot drinks. Most people have 2-3 cups of coffee a day, I have 2 cups, so with the collagen that’s 20-40 grams of protein in my coffee. And those nuts? Make sure they are mostly peanuts and almonds so just a handful around 3pm gives you 7-12g of protein and some healthy fats which can prevent afternoon cravings for sweets. If you lack portion control, please opt for individual packs.

As promised, below is typical meal plan that's all about the protein. I've even broken-down lunchtime options for some top spots in Manhattan, highlighting the highest protein-packed meals according to their websites – you can thank me later. And if it’s a training day, don’t forget to add in your post-workout shake, that's 20-40 additional grams right there. It’s time to ditch the guesswork, and start planning like a pro.