Chef Robert Irvine shares tips for a high-protein diet to boost metabolism

Chef Robert Irvine shares tips for a high-protein diet to boost metabolism

Chef Robert Irvine is very fit and said he eats every two and a half hours, loading up on protein, carbs and vegetables.
Courtesy of Robert Irvine/Matt Tuthill

  • Robert Irvine is a busy chef but finds time to eat every two and a half hours to stay nourished.
  • He said he didn’t get fit by dieting and recommends eating plenty of protein and carbs.
  • His meals include oatmeal, lots of chicken, fish and vegetables, as well as shakes or protein bars.

Celebrity chef Robert Irvine has been sentenced to famous jackass and he didn’t get there by eating “rabbit food”.

The Food Network star and former Royal Navy vet told Business Insider that he eats an average of 4,000 calories a day, and up to 6,500 when he’s particularly active. To get there, he keeps to a strict schedule of eating every two and a half hours.

And he definitely doesn’t want to hear about the latest calorie-cutting fad.

“The first three letters of the diet are ‘die’ – that means you won’t enjoy it. But eating healthy doesn’t mean you have to eat junk,” Irvine said. “There are many ways to make things taste good, but you have to plan.”

The busy chef said his rigorous meal schedule helps him keep his metabolism strong and fuels his 7-day-a-week workout routine, even as he travels 345 days a year for various shows, brands and projects. others.

His secret to eating nutritious meals on the go? Irvine said he plans to eat a week’s worth of meals every Sunday, relying on staples like chicken, fish, potatoes, greens and oats. Here’s his typical day of eating, highlighting raw foods and fresh flavors for delicious, healthy meals that fit well into his travel schedule.

His morning meals focus on carbohydrates and protein

Irvine said his typical breakfast includes carbohydrates for energy in the form of oatmeal and dried fruit.

His next meal, an egg white omelette, is high in protein to promote muscle growth and recovery.

Carbs, especially from fiber-rich sources like oats and fruit, and protein are both helpful in keeping you full, nutritionists previously told Business Insider.

Getting enough protein and carbohydrates is also essential to fuel active people like Irvine, who hits the gym every day to lift weights, no matter what time zone he’s in.

In the afternoon and evening, Irvine switches to vegetables with chicken and fish

Irvine said he eases into his carb intake as the day goes on, often enjoying an early lunch of staples like rice and potatoes. His main sources of protein are chicken breast (he eats two servings a day) and fish like tuna and salmon. Irvine said he used to eat a steak every day, but got a little bored and now has it once a month.

After noon, he loads up on vegetables—broccoli, carrots, spinach, and a personal favorite, cabbage seasoned with black pepper and citrus. He said cooking with acids like lemon juice or vinegar is a major flavor enhancer.

He supplements with protein shakes or bars, but no more than two a day

To meet his nutritional needs, Irvine said he has a shake or protein bar between meals — usually from his own brand.

However, he tries to rely mostly on whole foods, limiting himself to no more than two shakes or bars a day, at least one with added greens.

Irvine said eating so often during the day can seem tiring, but he found he had more energy than when he ate three large meals a day. Frequent meals also provide a boost to the metabolism, he said. Research suggests that digestion burns energy, known as the thermogenic effect of food (although it has a relatively small effect on overall metabolism).

“I tell people to eat more and they laugh at me,” he said. “If you start eating every 2 hours, the first week would be a nightmare, but then you’d get used to it.”

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