Ruby Weight Loss

Anything high in protein is awesome. What you are eating is, while quite healthy, nowhere near enough protein to build your body up. You need about 1g of protein per pound of body weight (177 grams a day dude). String cheese, yogurt and bananas just won’t work. You need about 6 meals a day (ok, 4 snacks if you count breakfast and dinner as *real* meals). 177/6=29.5g per meal.

Peanuts are fairly good.

Best I can find to get protein for least amount of calories are beans. One can of cannellini beans- 26g of protein. 2tbsp of peanut butter- 7 to 10 at best, plus a ton of *healthy* oils and fats, and a large number of calories. Also things like canned tuna and chicken breast are great- mid 20’s in protein.

Whey protein is actually a bit better, but it isn’t an obvious "food" nor completely required. Before and after a workout you can just drink one cup of milk (2%) and about 2/3 a scoop of whey protein- 30g of protein per drink.

Beans, whey protein, canned foods, lean meat, veggies, fruit. Fish is insanely healthy for you- some studies tout the reason that Japanese life expectancy is so long because of it. Lots of protein, few enough calories, mind blowing amounts of nutrients and healthy oils and fats…

Basically, breakfast; can of beans and an apple/banana, snack one; can of tuna and a handful of peanuts, lunch; home-cooked white chicken breast with cottage cheese or whatever, snacks two and three; whey protein mix or canned tuna/chicken with more nuts, dinner; salmon and an apple or enchilada/steak/spaghetti whatever floats your boat as long as it’s lean, low calorie and packed with protein (a ton of meat).

A handy snack, too, is something called Shamrock Farms’ "Rockin’ Refuel" Chocolate Milk- has whey protein already mixed into one bottle of chocolate milk, 20g of protein for about 300 calories.

Try to get that 29.5g of protein in under 400 calories to maintain fat levels, about 300 calories to lose fat whilst gaining muscle.