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Breakfast: 280 cal
- 1 Tbs. ground organic flaxseeds
- 1 scoop Shakeology
- 1 cup soy milk
Mid-morning Snack: 174 cals
- 1 cup strawberries
- 1/2 cup kiwi
- 15 raw unsalted almonds
Lunch: 324 cals
- 3 cups organic baby spinach
- 1.5 Tbs. raspberry walnut vinaigrette
- 1 cup cucumber
- 1/2 tomato
- 4 oz. grilled chicken breast (grilled with 1/2 Tbs. olive oil)
Mid-afternoon snack: 200 cals
- 1/2 cup dry old fashioned rolled oats
- 1/2 Tbs. ground organic flaxseeds
- 1 Tbs. organic wheat germ
- sprinkle of cinnamon
- stevia to taste
Dinner: 227 cals
- 1 whole egg
- 3 egg whites
- 2 Tbs. fat free cottage cheese
- 1/2 tomato
- 1 cup spinach
- 1 slice whole wheat bread
Mid-evening snack: 210 cals (eaten at least 3 hrs. before bed)
- 1 scoop whey protein
- 1 Tbs. ground organic flaxseeds
- 1/2 cup soy milk
TOTAL CALS: 1415
Fat: 44.3 g = 27%
Carbs: 139.7 = 37%
Protein: 133.6 = 36%
6 comments:
Annie - You should be proud because that is a very clean nutrition plan! You are doing great.
If you were looking to shed a few more pounds you could always go back to the phase one p90x - 60% protein/20% carbs/20% fat. You could add in two scoops of whey protein in the morning mixed with the soy milk to help with the protein intake(in a blender with fruit is awesome!).
Another tip that has worked for me is getting the majority of my carbs in at breakfast and lunch.
You are doing great though so you probably don't want to change it up that much!
Only thing I've found to work, depending on when you work out it may be different....eat more for breakfast to kickstart things - when I have the time to both make and eat a full breakfast I find that my energy level stays more consistent through the day and I know I have fuel for working out later in te day, if I workout in the evening I find waiting to have my carb at dinner is too late and I don;t get the benefits as those carbs haven't had time to digest
I think you should be taking a multivitamin daily. I feel that it's really helped me.
Also I read somewhere that breakfast should be your biggest meal of the day and each one following it should get smaller. It only makes sense since after fasting overnight for 7 to 8 hours, you need to kickstart your body for any kind of butt kicking workout you throw at it!
My current breakfast is huge and is spread out over the course of 2 hours:
- Multivitamin
- Protein shake
- Approx. half cup instant oatmeal with a tablespoon of reduced fat peanut butter (and sometimes flax seed)
- A little over a cup of All Bran cereal with a portion of almonds
- Banana
- Orange
- Apple
- Sips of water throughout
Needless to say, I am quite a happy camper once 9 AM rolls around :)
I thought it looked great! My only thought is maybe you need a few hundred more calories? If you're burning off a lot, perhaps this isn't enough food and you've hit a plateau. That's the only thing I could think of! Nice job!
Wow that is an impressive list of food choices. I would tend to agree with maybe 100 more calories.....Unless you have a bit of a splurge later in the week? I like to do that - cut calories a bit more day to day and if we go out to eat then I don't fret over every calorie.
Also, I wonder if you could shave back the fat calories to closer to 20% and bump up the carbs and protein to closer to 40%. If that is hard to do just aim for maybe 24% fat, 37% carbs, 39% protein...... or something along those lines?
I agree with most comments though - very sound nutrition!
Jay :)
Annie,
You are doing great! Maybe you could substitute meal 2 with something lower on the glycemic index, like half of a sweet potato, 1/2 cup of broccoli, and half a can of tuna. This would cut out about 10-20 grams of sugar and maybe make you feel fuller so that you could cut 20-50 calories from 2 of your other meals.
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