Quote:
Originally Posted by Gina96
Can You post Your daily meal?
A typical day looks something like this:
Breakfast:
1.25 cup Kashi GoLean Original Cereal (8g sugar which is about as low as I can find for super quick easy cereal option)
1 cup 2% milk
1 scoop protein powder
1 coffee with ½ a cream and ½ a sugar
= 396 cal, 51 carb, 5 fat, 39 protein, 13 fiber
Mid-morning snack (this is a typical breakfast if the above does not happen):
Quest bar
= 210 cal, 21 carb, 8 fat, 21 protein, 17 fiber
Lunch:
Sandwich with ~100g of roast beef/pork mesquite/turkey and ~25g of cheese with either mustard or dijon mustard (sandwich sometimes replaced with a spinach or kale salad with berries, nuts and ~150g of chicken breast)
Handful of carrots and/or sugar snap peas and/or broccoli (sometimes pushed until mid-afternoon)
= 568 cal, 55 carb, 19 fat, 44 protein, 11 fiber (105g roast beef and 30g cheese, 135g carrots option)
Late afternoon snack:
~175g 2% greek yogurt
1 scoop protein
~70g blueberries and/or blackberries and/or raspberries
1 coffee with ½ a cream and ½ a sugar
Sometimes some nuts and/or beef jerky as well, depending on how macros are looking for the day so far
= 371 cal, 37 carb, 7 fat, 39 protein, 2 fiber (182g yogurt, 56g blueberries option)
Dinner:
Often steak lately or chicken (usually thighs recently) or pork or salmon or other fish, plus sweet potato/potato or rice, plus salad with berries of some sort. I often just top up my plate depending on how macros were looking for the day. Been eating pretty late 10pm – 11pm so usually no room to do any snacking afterwards. Often a protein shake after working out, immediately before dinner as well.
= 660 cal, 56 carb, 20 fat, 59 protein, 3 fiber (6.5oz rib eye steak, 138g rice, 52g harvest kale mix salad, 39g blueberries)
== 2223 cal, 220 carb, 62g fat, 202 protein, 46 fiber
Obviously that will vary a bit from day to day and this example looks a bit high on protein and carbs and a little low on fat compared to average but this is pretty close to my norm. The average over the past 3 weeks has actually been 2200 cal, 191 carb, 71 fat, 187 protein, 43 fiber.