A full day of eating… NOM!

Alrighty, here it is! a Full day of eating. So I usually eat more or less the same meals everyday because it’s easier that way and to be honest I love my food. Obviously I do go out to eat occasionally, sometimes having naughty treats… but that’s life! I just try to eat food that is going to nourish and fuel my body so that it can perform optimally. It is still a work in progress and I do tend to crave sweet rather than savoury foods. Working on that self control!

Pre-workout (5am ish)

Protein mug muffin and black coffee (i always forget to take a picture of my mug muffin because it is soooooo early! This is not a great pic… I promise it tastes better than it looks)

*I drink USN BCAAs intra-workout for recovery and performance

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Ingredients:

  • 1 Tbsp oats
  • 1/3 scoop chocolate whey protein
  • 1 egg

Method:

mix in a mug and microwave for 1 minute. Top with some honey.

Breakfast/Post workout (7am ish)

Protein Oats and Banana/Apple

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*Moringa capsules

Ingredients:

  • 1/2 cup raw oats
  • 1 egg
  • 2/3 scoop whey protein
  • mixed seeds and chia seeds
  • 1/2 cup almond milk
  • 1 apple/banana

Method:

  1. Cook oats on the stove in about 1 1/2 cups of water (I just keep adding until I get the consistency I want).
  2. Mix the egg in when oats starts to boil
  3. Add whey powder once oats has cooked-off of stove
  4. Top with apple or banana

*Due to the summer heat I have been making over night oats so that its nice and cold. All you do is cook exactly the same then put it in the fridge and add the almond milk when you want to eat it.

Snack (10am ish)

My snacks change according what I feel like eating. Sometimes I want sweet, other times I want savoury. So here is one of each…

Grilled Chicken Salad

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Ingredients:

  • 1 grilled chicken breast
  • 1/2 boiled beetroot
  • carrot
  • coriander
  • 1 tsp balsamic vinegar

Method:

Grill chicken. I spice it with turmeric and some lemon and herb chicken spice.

Smoothie Bowl

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Ingredients:

  • 1/3 cup coconut milk
  • 1 cup kale
  • 1 cup spinach
  • 1/2 cup mixed frozen berries
  • ice
  • 1/2 cup water
  • seeds

Method:

  1. Blend all ingredients together

 

Lunch (12-1pm)

Chicken ‘noodle’ salad

Ingredients:

  • 1 grilled chicken breast
  • 1 zucchini spiralized
  • 1 carrot spiralized
  • 1/4 avo
  • 1/2 boiled beetroot
  • 1/2 tomato
  • coriander
  • olives
  • 1 tbsp balsamic vinegar
  • 1 tsp Food Works salad dressing (natural)
  • 1 small sweet potato diced

Method:

  1. Place diced sweet potato in the microwave for 2 minutes until cooked.
  2. Stir fry the zucchini, carrot, tomato, sweet potato and balsamic vinegar until vegetables are just cooked
  3. assemble ingredients in a bowl and top with salad dressing

Snack (3-4pm)/preworkout

This is generally another mug muffin because it is pretty much the only thing I can eat before working out that does not upset my stomach. So I will have one of those and an apple If I’m going to workout.

Otherwise, I will have a boiled egg and an apple or something small.

Dinner (6-7pm) / Post workout

Dinner is ALWAYS some kind of protein and vegetables… Sometimes I will have a carb if I’m feeling extra hungry that day.

Tuna and egg salad

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Ingredients:

  • 1 can tuna
  • 1 boiled egg
  • 1/4 avo
  • salad greens (lettuce and cucumber)
  • olives
  • 1 tbsp balsamic vinegar
  • carrots

Dessert

*I take USN ZMA before bed for increased recovery, decreased fatigue and better sleep

I almost ALWAYS have dessert… because I get soooo hungry! These are my options:

  • 1/2 cup full cream yogurt mixed with some chocolate whey
  • Hot Cocoa made with 1 tbsp cocoa powder and 1 tsp honey in hot water
  • Mug muffin
  • Fruit

So there you have it! A typical day of eating for me.It really is still a work in progress and I am still trying to figure out the best way to go for myself with regards to macronutrient ratios. High fat diets just don’t do it for me so I tend to lean towards a high carbohydrate diet. But what works for me, may not work for you. As long as you are eating whole natural foods, keep experimenting until you figure out your optimal way of eating.

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