What does your menu look like day to day? Do you have favorite go-to entrées and snacks?
Here’s is what a typical day of eating looks like for me. Based on your goals, if you are competing, etc. this may not work for you.
I’ve already mentioned in a post about tracking macros and using My Fitness Pal, so this post is just about what I eat meal to meal and a breakdown of how I choose certain items.
Breakfast: Spinach and cheese omelet with toast
- 1 egg
- 2 egg whites
- handful of baby spinach
- 1 slice mozzarella cheese
- 2 slices of Udi’s Gluten Free toast
I use one whole egg and two egg whites for the omelet so that I am not eating my entire fat macros in one sitting since I put a slice of cheese in my omelet.
I normally have two cups of coffee a day. Per coffee I use 1 tablespoon of International Delight coffee creamer. I try to go for the sugar free flavors but if they don’t have it I don’t stress over it.
Lunch: Yogurt and toppings
- 3/4 cup of Siggi’s Icelandic style yogurt
- 2 oz banana
- 15 grams carob chips
We use the Siggi’s Icelandic yogurt because it is full of protein; containing three times more protein than regular yogurt.
This lunch is great to curve your sweet tooth in a healthier way!
Post Workout Snack: Protein Shake & PB&J Oatmeal
- 1 scoop Level-1 protein (Milk chocolate, but all flavors are delicious!)
- 1 scoop glutamine
- 1/2 cup Bob Red Mills Gluten Free Oats
- 1 tbsp Jif whips
- 1 tbsp jelly
Snack: Carrots and Ranch
- 3 oz carrots
- 1 tbsp light ranch
By using Lite or fat free dressings I still get to enjoy my favorite tastes with salads and vegetables without increasing my fat intake for the day.
Dinner: French Toast & eggs
- 3 slices Udi’s gluten free bread
- 1 egg
- 1 egg white
- 1/4 serving Aunt Jemima Lite syrup
(the leftover eggs from the dipping batter for the french toast is what I used for my scarmbled eggs)
I love breakfast food. So I normally find a way to eat breakfast for dinner.
I don’t eat chicken and broccoli for lunch and dinner like most serious weight lifters. Instead I get my protein from eggs, yogurt, peanut butter, and my post workout protein shake. Some lunches I do have a turkey sandwich, contributing to my protein intake.
This menu doesn’t work for everyone. It may not be the most gourmet meals to be eating. But they are quick and easy and I can eat them on the go if need be.
Total Macro nutrients for the day
- calories- 1515
- Protein- 97
- Carbohydrates- 210
- Fat 48
Depending on my activity level for the day I normally eat between 1600-1800 calories a day.
This is just a look at what a normal day looks like for me. But if you take yesterday’s menu you will find a delicious bacon burger and ice cream. Find balance.
Disclaimer: These are my personal preferences no company is paying me or asking me to post these brands.