Here's a sample of what my daily meals look like. I'm eating about 1,800 calories per day. I am following a 40/40/20 Protein/carb/fat ratio. This calculates into 180 grams of protein, 180 grams of carbohydrates and 40 grams of fat per day. I eat many small meals per day as you will see. Usually between 8-10.
Preworkout 5:30 a.m.:
Whey Protein Shake 130cal / 24P / 4C / 1.5F
Postworkout 7:00 a.m.:
Whey Protein Shake 130 cal / 24P / 4C / 1.5F
Breakfast 8:00 a.m.:
Oatmeal 1/2 cup dry (not sure what the cooked volume is) 150 cal / 5P / 27C / 2.5F
Egg w/yoke (1) 70 cal / 6P / 1C / 4.5F
Egg white (2) 34 cal / 7P / .6C / 0F
Snack 10:45 a.m.:
Apple 5oz. 80 cal / 0P / 21C / 0.5F
Carrot 3oz. 35 cal / 1P / 9C / 0F
Peanut butter (natural) 1 Tbsp 100 cal / 3.5P / 3C / 8F
Workout from 12:00-12:45
Lunch 1:00
Tilapia 4 oz. 100 cal / 20P / 0C / 2F
Sweet Potato 4 oz. 103 cal / 2.3P / 23.6C / .2F
Snacks 2:00, 4:30, 5:30
Grapefruit 1 med. 102 cal / 2.4P / 22C / .4F
Homemade Protein bar 1/2 115 cal / 7.5P / 10.5C / 5F
Almonds, Pretzel 43 cal / .9P / 4.1C / 2.6F
Dinner 6:00
White bean chicken chili 1 cup 248 cal / 22P / 24C / 5F
Chicken Breast 4 oz. 160 cal / 21P / 0C / 4.5F
Dessert 6:30
Paleo Chocolate Coconut Bar 99 cal / 1.3P / 3.9C / 9.8F
Bedtime Shake 8:30
Casein Protein Shake 1.5 scoops 180 cal / 36P / 4.5C / 1.5F
Blueberries 1/2 cup 45 cal / .5P / 10.5C / 0F
Totals: 1794 Calories 160.4 Protein 168.7 Carbs 48 Fat
Goal: 1800 180 180 40
This is my first week tracking where I'm at and it's working great. I'm finding it hard to get in enough protein. I have fallen short everyday this week. I've also been over on my fat everyday. I'm thinking of changing my percentages to 40/35/25 next week and see how I do. I think I'm missing essential fats and could use less carbohydrates.
Let me know if you have any questions. I'm trying to create a link and get some of the recipes posted. Hopefully I can figure that out soon.
Happy and Healthy eating!
Tennille
No comments:
Post a Comment