Food Diary Day and Meal Log Day 2 – Meal Ideas and Recipes to Follow

Hey ladies (and some gents) I’m back for another day of sharing my daily meals with you. Let me know if this is an on-going series you enjoy and any questions you have feel free to share in the comments below. I will let these posts search as a way to give you ideas and a view of what your daily intake of calories and macros can look like. It’s great for you to see that your diet does NOT need to consist of rice cakes and salads. It’s important to have a good mix of protein, fats and carbohydrates especially while weight training. You need carbs for energy (fuel), fats and protein (to build lean muscle) – this is why macros are so key to your diet and nutrition.

Below is a look at my meals from the moment I wake up, until I get home after work. It does not include my dinner or my snack in the evening. Usually my dinners consist of a lean meat or first, vegetables, maybe a side salad and, if I have carbs left on my macros, I will have something like brown rice, quinoa or a sweet potato. I aim to try and eat more of my carbs in the early half of the day – simply because that is when I work out and also it gives me energy to get through the day.

Morning, Mid Morning, Lunch & Mid Day Meals – ~715 calories today

This is a quick look at what I eat from 8am until 6pm. It’s a high protein mix of foods and all things that I thoroughly enjoy eating, which is so key! I am a queen of tupperware and highly suggest investing in some so you are prepared for meal prepping!

Breakfast: Bran Flakes, Skim Plus Milk & Coffee

I’ve been on a bran flakes kick and I eat 1/2 cup to 1 cup of this in the morning before work with a cup of coffee. Today I was in a rush so I only had 1/2 a cup of cereal and ran out the door! yes that is an ice cube in my cereal, I like my milk to be SUPER cold when i eat cereal.

Mid Morning Protein Shake

As mentioned yesterday lately I am loving my BodyTech Whey Tech Pro 24 protein powder in the flavor Chocolate Mint, because it tastes like a thin mint Girl Scout cookie. I made this with 1 scoop of protein powder, ice and unsweetened almond milk. I mix mind with my Nutribullet and take it on the go. Today I didn’t get a chance to finish it all so I only logged half of it, the rest went down the drain at work 🙁

For lunch: Tuna salad with a Whole Wheat Pita Pocket

I haven’t had tuna fish in awhile but I wanted something that I didn’t have to heat up today. I made a tuna salad with Great Value albacore tuna in water, celery, carrots and some Italian seasoning by McCormicks. I also used some Light Mayo for flavor. Normally I would use Walden Farms Amazing Mayo but I haven’t found a grocery store in my new town that carries it. I will find it soon enough though! I also took one Organic Whole Wheat Pita Pocket from Trader Joe’s and cut it into little triangles to scoop up my tuna fish. This is a super high protein lunch!

Also for lunch I made a quick green salad using romaine lettuce, sliced peppers, black sliced olives, green beans and tossed with just 1 cap of apple cider vinegar. You don’t need salad dressing at all and this is such a good addition to any diet. Apple cider vinegar has a number of health benefits, check out the list here at WebMD. (click here)

Mid Day Cottage Cheese Snack

As always I love having this snack mid day! I make 1/2 cup of no salt cottage cheese, a handful of blackberries and a scoop of peanut butter then refrigerate. This tastes so good and is great if you don’t like cottage cheese (but you should, its such a low fat, low calorie and high protein food source!)

And those are my meals from dusk to dawn in a nutshell. For a snack I may  have a Quest Protein bar or a Victory Bar by Oh Yeah! Nutrition. Both are under 200 calories and have 18 grams of fiber which helps me reach my daily goal.

Break Down of my meals below:

 

 

 

 

 

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