Muscle-Building Meals: What to Eat at Panda Express for Maximum Gains
Nutrition is a crucial aspect of any fitness journey. What you eat directly impacts your goals, whether you're looking to lose weight, maintain muscle mass, or pack on new gains. In my previous blogs, I've broken down how to calculate your daily calorie needs (Find Your Daily Calorie Needs).
Once you know your calorie needs and listen to your body, it gets easier to pick what to eat. I will walk you through what I pick at Panda Express to simplify the process for you and hopefully help you make more informed and easier meal decisions.
Why Panda Express?
Let's be real – maintaining a fitness diet doesn't mean sacrificing flavor. Panda Express offers a balance of taste and nutrition that fits perfectly into my muscle-building lifestyle. At 210 lbs with 6% body fat, my daily calorie needs hover around 3,100 calories. Meeting all my calorie requirements can be challenging, especially on busy days or when I'm bulking to gain more muscle. Panda Express helps me meet my nutritional needs effortlessly.
My Panda Express Ordering Strategy
If you have ever been to Panda Express, then you know how they serve. If not, the following steps should make it straightforward. They have multiple ordering options like bowls or plates, but I always pick the Bigger Plate (around $12).
Step 1: Choosing Your Base
You get to pick one, and I usually choose Chow Mein (600 calories), but sometimes I opt for Fried Rice (620 calories) or Steamed Rice (520 calories).
Step 2: Protein-Packed Entrees
With the larger plate, I get to choose three entrees. Here's my go-to combination:
- Teriyaki Chicken (x2)
- 275 calories per serving
- 33g of protein per serving
- Total: 550 calories, 66g of protein
- Why I love it: Simple, clean protein source
- Orange Chicken
- 510 calories
- Adds a sweet twist to my meal
- Provides variety in flavor
Sometimes, instead of orange chicken, I opt for broccoli beef to include some vegetables in my meal. This choice depends on what I've eaten earlier or plan to eat later. If I anticipate a lack of nutrients from vegetables like broccoli for the day, I make sure to incorporate them into my meal
That’s it. I don’t usually add anything else. Sometimes I get spring rolls, but it’s super rare.
Breaking Down the Numbers
Meal Breakdown:
- Chow Mein: 600 calories
- Teriyaki Chicken (2x because I get two servings, don't judge 😄): 550 calories
- Orange Chicken: 510 calories
- Total: 1,660 calories
This leaves me with about 1,440 calories for the rest of the day to reach my 3,100 calorie goal. It's important to remember your micronutrient goals as well, including essential minerals and vitamins. In future blogs, I'll delve deeper into the importance of micronutrients. Recently, I wrote a blog on electrolytes, which are crucial micronutrients that fall under the category of minerals. You can read more about it here.
The Future of Nutrition: Personalized and Simple
Keep an eye out for our AI-powered app, Nutrivo. It's designed to take the guesswork out of nutrition, helping you find meals that match your goals, taste preferences, and nutritional needs effortlessly. No more calorie calculations or meal planning stress! Plus, you'll get personalized grocery lists and much more.
If you haven’t yet, join our waiting list and be notified when we launch!
Keep pushing. Enjoy the process.
Disclaimer: Everyone's nutritional needs are different. What works for me might not work for you. Always consult with a nutrition professional to develop a plan tailored to your specific goals.
