Stuck in a chicken rut? A dietitian offers tips for mixing up your proteins

Spencer McLaren is an actor and performer. The 52-year-old-shares his day on a plate.

5.15am A cup of tea before heading to the gym.

7.15am Porridge with banana cocoa and yoghurt. A quick dog walk before heading to the office to work on some creative projects.

8.30am Filter coffee. I am partial to single origin.

10am A date protein ball and a bacon and egg wrap.

12pm Homemade Thai red chicken curry with rice.

6pm I work my way through some Harvest Snaps Baked Pea Crisps before my dinner of chicken and potato “pot pie”. I polish off a bit of homemade popcorn with salt and vinegar seasoning and an alcohol-free beer while watching Slow Horses.

Dr Joanna McMillan says

Top marks for… Your wholefood brekkie – the oats help maintain healthy cholesterol levels and the yoghurt boosts protein. Great to see homemade meals on the menu, and alcohol-free beer – your evening tipple is a smart choice for your liver and long-term health.

If you keep eating like this you’ll… Likely maintain good energy levels, but with few vegetables, fruit and no nuts or legumes, you are low on phytonutrients and fibre. Relying on chicken as your protein in two meals narrows your nutrient range.

Why don’t you try… Varying your protein source at each meal – think fish for omega-3s, legumes for fibre or lean red meat for iron and zinc. Add vegies to your curry and a side salad to your dinner to give your microbiome a boost and include the nutrients that help protect muscle and brain health as you move through your 50s.

Spencer McLaren is host of the McLaren Versus podcast.

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