Typical Day Of Eating (for me)
Here is a typical day of eating for me. I love to eat good food (read restaurant quality), but I can't afford to eat out much either from a financial perspective or from a fitness perspective. So I have tried to turn my meals in to less of a production and get to a point where eating healthy is normal. That way when I 'cheat' and get to hit a bistro it's actually cheating, not the norm.
The best thing for me to do would be to eat 6 meals. Well I rarely plan ahead that well and have trouble shopping for that kind of diet. So here is what I do:
Breakfast
This is one meal that I got out of the habit of eating while in college so it's been a struggle. It's also the least 'entertaining' meal for me. So I usually get some good quality whole grains like because normally I can't focus on taste much anyway.
Grape Nuts cereal in non-fat milk, and some lowfat yogurt is one of my favorites. My other favorite is oatmeal and protein powder. I mix rolled oats with chocolate protein powder, ad milk and then stick in the microwave for 2 min. That gives me protein, whole grain carbs and lots of fiber. If I'm feeling really indulgent I'll scramble some eggs and have some Canadian bacon with it. I also have coffee or green tea with breakfast, caffeine gets the metabolism going.
Morning Snack
Around 10am I'll have a cup of yogurt, or some fruit, or if I plan ahead some turkey breast lunch meat. Peanut butter bread also works well here.
Lunch
Lunch is usually soup or eggs. I will eat lentil or black bean soups from Progresso. Or I will scramble some eggs and add some crumbled salmon. I try to get lots of protein at lunch. I am lucky that I live close to work so I can go home and cook something instead of going out to eat.
Afternoon Snack
Triscuit crackers at 2:30. That is all. Well some water too. These are high in protein, fiber and whole wheat. They can get a little dry but if you have some water you will be fine. They also have new flavors out, I really like the cheddar ones. But this is an important snack for me. The fiber and quality carbs keep me going until my workout. I usually get a snack of some fruit when I get home at 5 to give me a boost before the workout. Sometimes at 5 I will have a protein shake as well.
Dinner
After the workouts I will usually grill chicken on my George Foreman grill. Or I will do some salmon filets. Salmon is good to have at least twice a week. If I am extra hungry I will do some whole wheat pasta in addition to the chicken. If I'm not too tired I will do a stir fry in a wok so that I can add some veggies to the chicken. But basically the I always either have chicken breast or salmon for dinner.
Well that's it. I also take a Omega 3 pill in addition to a mens multivitamin. That's what my diet consists of. It allows me to have a set program that I can shop for easily. And it means that if I go out for dinner on the weekends I can do so without guilty or worry.
So what is your diet like? What do you think of mine?
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Comments
My diet
Jaustin,
You diet looks really good. I struggle with my diet because from 6am to 5pm I'm either in the car or at my desk and my activity level is pretty much non existent. So, I battle with hunger and the amount of good carbs I eat during the day. Since I'm not actively burning carbs during the day, even if I eat say oatmeal it still lingers around and turns to fat. It's been my struggle with body fat for months now. So I've gone from eating oatmeal and Go Lean in the mornings to fruit and eggs and only have a small amount of whole grains during the day. I have my share of carbs in the afternoon before I go home and work out at 5pm.
7:30am
Fruit and Eggs
2 Lipo-6 pills
10:00am
Yogurt and Nuts
12:30pm
Mixed greens with a protein and light carbs (Chicken/Tuna salad)
3:30pm
Detour bar and Boost High Protein drink
2 Lipo-6 pills
5:00pm Workout
Powered gatorade and creatine mix during the workout
6:30pm
Dinner varies, but it's usually a protein with some mixed veggies, salad and/or carb
9:30pm
Muscle Milk
Not bad, but you may want to
Not bad, but you may want to limit your intake of saturated fats. You say that you possibly have eggs two times a day, is that whole eggs? If so, how many do do you eat at a time? If it is whole eggs, then you really should only have two per day. Each whole egg has about 5grams of saturated fat in it, so exceeding beyond 10grams of saturated fat ends up going to storage. Hopefully you mean egg whites when you say eggs, there loaded with a leucine and 95% of egg protein dissociates into muscle building amino acids; compared to whey or other protein shakes which only 75% of the protein is transported. But dont get me wrong, the fat from eggs are very good for you, just in moderation (like all things). I recommend having one whole egg to every 4 egg whites, thats 25grams of protein with about 6 to 7(depending on type of egg) of good fat. Sounds like a meal to me.
Also your breakfast always needs to have some protein as part of the meal, and should count for about 30% of the calories of that meal. Protein is broken down by the stomach slower than carbohydrates, so by always consuming some protein at breakfast ( realistically every meal since your working out ), it allows you to have a constant flow of energy.
Besides that, it looks good.
I always get protein in the
I always get protein in the morning, either with protein powder in my oatmeal or from the eggs.
As far as the eggs go, no I don't usually have them more than once per day. But when I do scramble them I usually use 3-4 whole eggs and some fat-free milk. Maybe I will cut back a little and only use egg whites. I have used high protein egg substitute before, it's remarkably inexpensive.
I would find some low carb
I would find some low carb high fiber food for breakfast. Eggs have saturated fat which automatically gets stored. And fruit has a lot of sugars, natural sugars to be sure but they can still spike your glucose levels and store themselves as fat.
I would also reccomend green tea in the morning, use two packets per cup. This will help your body burn fat and boost metabolism even if you are only sitting still.
I would recommend a protein shake and some high-fiber whole wheat toast for breakfast instead.
Why the muscle milk so late at night? I try not to have any sugar past 8pm.
Egg beaters
I have eggs typically on the weekend and during the week, I eat at work and microwave a half cup of Egg Beaters.
metabolism
okay, my metabolism has gone up especially when I visit you because you're hungry every two hours, but when I'm at home, I still eat not healthy stuff... but just more of it because I'm hungry sooner. what do you suggest?
The solution is to eat
The solution is to eat smaller meals, more often. Even and especially when you aren't hungry. You need to start early(before noon ;)), eat high protein high fiber meals. Also remember that no one gets fat from eating fruit and veggies. The key is to plan ahead.
But you didn't eat very healthy while you were here. And for that I apologize. We'll work on it.