Four serves of chicken: How a dietitian rates this actor’s protein intake

Stephen Mahy is an actor. The 43-year-old shares his day on a plate.

Credit: Art by Eliza Iredale

7am I start with a barbecued eye-fillet steak, tomatoes and mushrooms, half an avocado and a tablespoon of sauerkraut. Plus a long black, followed up with a taurine and creatine mix.

8.30am I have oats with almond milk, hemp seeds and cinnamon before hitting the gym. Then I have some barbecued chicken, rice and broccoli, plus two litres of water.

10am A herbal tea.

12.30pm An oat magic coffee on the way to the theatre. During a meal break I eat chicken, baked potatoes and broccoli.

5pm On another break I eat more chicken, broccoli and sweet potato. I also snack throughout the day – three dates, an apple, a banana and a protein bar – and drink another litre of water.

8.30pm At the last break I have chicken, broccoli, potatoes and another herbal tea.

Dr Joanna McMillan says

Top marks for... Starting the day with steak, a great way to front-load protein for appetite control and muscle support. Your structured meals, spot-on hydration and focus on wholefoods set a strong foundation for performance and recovery.

If you keep eating like this you’ll... Stay well fuelled but miss out on an optimal diversity of fibres, phytonutrients (from plants) and zoonutrients (from animals). Chicken and broccoli four times a day, even with potatoes and rice, can limit gut and overall health benefits.

Why don’t you try... Mixing your proteins with canned or fresh fish, hard-boiled eggs or yoghurt to boost calcium, omega-3s and other nutrients. Broccoli is great but adding colourful veg and legumes would broaden your nutrient base. And with all that wholefood protein, the protein bar might not be needed.

Stephen Mahy stars in Footloose: The Musical, currently playing in Melbourne.

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