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What does the average day of eating look like for you?
- Thread starter S Freud
- Start date
Right now, I'm maintaining weight. As I wrote in my diet experiment thread, my main rules for eating are to eat only whole foods, eliminate all processed foods, and to eat roughly zone proportions (40/30/30 c/p/f). The exact food I eat varies from day to day, but here is what I had yesterday:
* Breakfast: cottage cheese with natural peanut butter and blueberries, glass of whole milk, and a clementine.
* Lunch: a huge salad consisting of lettuce, tomato, cucumbers, carrots, tuna, almonds, olive oil, and vinegar.
* Pre-workout snack: cottage cheese with grapes and an apple with almond butter.
* Post-workout snack: whey protein shake with milk and two bananas.
* Dinner: pork roast with apple sauce and a veggie stir fry consisting of eggplant, zucchini, mushrooms, onions, bean sprouts and cashews.
* Breakfast: cottage cheese with natural peanut butter and blueberries, glass of whole milk, and a clementine.
* Lunch: a huge salad consisting of lettuce, tomato, cucumbers, carrots, tuna, almonds, olive oil, and vinegar.
* Pre-workout snack: cottage cheese with grapes and an apple with almond butter.
* Post-workout snack: whey protein shake with milk and two bananas.
* Dinner: pork roast with apple sauce and a veggie stir fry consisting of eggplant, zucchini, mushrooms, onions, bean sprouts and cashews.
SociallyChallenged
Elite
I'm generally maintaining weight at 155 pounds. A day with my diet looks like:
Breakfast: 3 eggs, 3 pieces of bacon, oatmeal (or fruit), 1 cup of whole milk.
Post-workout snack: 1.5 cups whole milk, 1 scoop ON whey protein, 1 cheese stick, 1 banana.
Lunch: half a can of tuna, 1 piece of bread, and some kidney/black beans or peas.
Dinner: 6-8oz of chicken breast, brown rice (or beans or peas), and broccoli.
I may add some other fruit or some peanut butter + banana in there. Other than that, that's pretty much what I eat every day, lol.
Breakfast: 3 eggs, 3 pieces of bacon, oatmeal (or fruit), 1 cup of whole milk.
Post-workout snack: 1.5 cups whole milk, 1 scoop ON whey protein, 1 cheese stick, 1 banana.
Lunch: half a can of tuna, 1 piece of bread, and some kidney/black beans or peas.
Dinner: 6-8oz of chicken breast, brown rice (or beans or peas), and broccoli.
I may add some other fruit or some peanut butter + banana in there. Other than that, that's pretty much what I eat every day, lol.
Redfraggle
Platinum Member
Cutting weight after injury. I don't need to change my diet to do this, because I returned to my higher activity level. I gained initially, and then maintained.
I eat oatmeal that I make myself each morning (quick oats, wheat bran, fruit, nuts, flax, sesame seeds, little brown sugar). I eat a lot of whole foods, and just came off a month of vegetarianism. I avoided eating soy too often, and probably only had it a couple of times. Currently, my body feels great, and I really don't want meat. I ate some and felt not so great from it, so I'll eat it when my body is ready to eat it. I eat a lot of fruits and vegetables and love unusual beans and grains -- the variety of flavor and textures is wonderful. I can't stand deep fried things, so I don't eat them. I do eat sweets, and I'm not fussed about the fact that I do. While I consider my diet balanced, most Americans would probably label me a health nut.
I eat oatmeal that I make myself each morning (quick oats, wheat bran, fruit, nuts, flax, sesame seeds, little brown sugar). I eat a lot of whole foods, and just came off a month of vegetarianism. I avoided eating soy too often, and probably only had it a couple of times. Currently, my body feels great, and I really don't want meat. I ate some and felt not so great from it, so I'll eat it when my body is ready to eat it. I eat a lot of fruits and vegetables and love unusual beans and grains -- the variety of flavor and textures is wonderful. I can't stand deep fried things, so I don't eat them. I do eat sweets, and I'm not fussed about the fact that I do. While I consider my diet balanced, most Americans would probably label me a health nut.
Mostly maintaining, although my diet does not change very much. Mostly plant-centric. Produce makes up maybe 50% or more of my food budget because I go through it so quickly. I eat between 8-12 servings/day, mostly dark leafy greens (kale, chard, mustard greens, etc.), root vegetables (carrots, potatoes, radishes, beets, turnips, etc.) and alliums (garlic, onions, shallots, leeks, etc.).
Meat maybe 1-2 a week, if that - and generally some type of chicken. I generally buy roughly 1 lb of fatty fish (mackerel, sardines, or salmon) a week and go through it over a couple of days, which keeps things fresh. Besides that, my main protein sources are either whole forms of soy (tofu, natto, tempeh) or beans/legumes - largely lentils because they are easy to prepare dry (no soaking).
If I were to use the "plate method" to describe my diet 50% would be vegetable of some sort, 25% some sort of starch or grain, and 25% a protein source.
Meat maybe 1-2 a week, if that - and generally some type of chicken. I generally buy roughly 1 lb of fatty fish (mackerel, sardines, or salmon) a week and go through it over a couple of days, which keeps things fresh. Besides that, my main protein sources are either whole forms of soy (tofu, natto, tempeh) or beans/legumes - largely lentils because they are easy to prepare dry (no soaking).
If I were to use the "plate method" to describe my diet 50% would be vegetable of some sort, 25% some sort of starch or grain, and 25% a protein source.
Breakfast: Bowl of oatmeal w/ honey, 1 cup of cottage cheese, and 1 cup of coffee. Occasionally, I will throw in a banana or some sort of berries.
Lunch #1: Turkey/roast beef sandwich w/ avacado & maybe some turkey bacon & a banana
Lunch #2: Turkey/roast beef sandwich w/ avacado & maybe some turkey bacon & an orange
Pre-workout: Granola Bar
Post workout: 52g protein shake
Dinner: Usually some sort of meat with lots of vegetables.
My daily calorie intake is usually around 2000-2500 or so and at least 175g of protein.
Lunch #1: Turkey/roast beef sandwich w/ avacado & maybe some turkey bacon & a banana
Lunch #2: Turkey/roast beef sandwich w/ avacado & maybe some turkey bacon & an orange
Pre-workout: Granola Bar
Post workout: 52g protein shake
Dinner: Usually some sort of meat with lots of vegetables.
My daily calorie intake is usually around 2000-2500 or so and at least 175g of protein.
mchammer187
Diamond Member
Bulking
Breakfast - 4 eggs + toast + glass of 1% milk or bowl of cereal + protein shake with 1% milk
Lunch - Tuna Sandwich or grilled chicken salad or roast beef sandwich + 1 or 2 fruits (plum, apple, banana, tangerine)
Snack - fruit or fiber one bar
Post workout - Banana + 2 scoop protein shake with 1% milk or water
Dinner - some kind of high protein meat + 1/2 lb of some kind of steamed vegetable
snack - beef jerky / cottage cheese w/ fruit
sometimes i'll take a protein shake before bed
i try to get
3: 2-4: 1
3 g protein per 2-4 g of carbs to 1 g of fat and try to keep it at 3K calories or more
I am 169 right now
Breakfast - 4 eggs + toast + glass of 1% milk or bowl of cereal + protein shake with 1% milk
Lunch - Tuna Sandwich or grilled chicken salad or roast beef sandwich + 1 or 2 fruits (plum, apple, banana, tangerine)
Snack - fruit or fiber one bar
Post workout - Banana + 2 scoop protein shake with 1% milk or water
Dinner - some kind of high protein meat + 1/2 lb of some kind of steamed vegetable
snack - beef jerky / cottage cheese w/ fruit
sometimes i'll take a protein shake before bed
i try to get
3: 2-4: 1
3 g protein per 2-4 g of carbs to 1 g of fat and try to keep it at 3K calories or more
I am 169 right now
PricklyPete
Lifer
It varies..but a typical day would be:
1) Breakfast: Grape-nuts, Organic Yogurt, and some fruit/juice
2) Lunch: Soup or small salad
3) Afternoon snack: Apple
4) Dinner: Whatever healthy meal my wife makes (and she does a great job)
I can't complain and as long as I stick with this diet, I feel great. Weekends where we have friends in town and I eat/drink poorly...I feel like crap until my body filters out all of the crap.
1) Breakfast: Grape-nuts, Organic Yogurt, and some fruit/juice
2) Lunch: Soup or small salad
3) Afternoon snack: Apple
4) Dinner: Whatever healthy meal my wife makes (and she does a great job)
I can't complain and as long as I stick with this diet, I feel great. Weekends where we have friends in town and I eat/drink poorly...I feel like crap until my body filters out all of the crap.
I'm maintaining weight, I should be cutting but don't have the motivation right now.
6AM breakfast - oatmeal + banana.
9 AM - yogurt or piece of fruit
11 AM - exercise
12:15ish - eat lunch .... 1.5 cups of canned vegetable beef soup
2:30 - snack (nuts/fruit/cottage cheese)
5:30 - dinner small portion of whatever my wife cooks (not really very healthy - enchilada's yesterday).
8PM - snack... usually unhealthy
6AM breakfast - oatmeal + banana.
9 AM - yogurt or piece of fruit
11 AM - exercise
12:15ish - eat lunch .... 1.5 cups of canned vegetable beef soup
2:30 - snack (nuts/fruit/cottage cheese)
5:30 - dinner small portion of whatever my wife cooks (not really very healthy - enchilada's yesterday).
8PM - snack... usually unhealthy
InflatableBuddha
Diamond Member
Edit: Maintaining weight around 138-140 lbs.
Breakfast: Kashi/Nature's path cereal, granola, dried fruit w/skim milk, multigrain toast with natural peanut butter, orange juice.
On weekends, I switch it up, and go with poached eggs with a bagel and PB, or oatmeal. Sometimes an orange too. I have a banana and toast before weekend morning runs.
Morning snack: Banana
Lunch: Sandwich (turkey/chicken breast, tomato, spinach, light mayo, mustard), yogurt, granola bar
Afternoon snack: Bulk trail mix (mixed nuts and dried fruit), apple
Dinner: Depends, but in an average week, I usually eat the following as a main course:
Baked chicken
Whole grain pasta with beans, tomato sauce
Marinated fish (sole, basa, etc.)
Scrambled eggs
Stir-fried tofu and vegetables
For sides, whole grain rice/couscous/bagel, steamed vegetables (carrots and broccoli), or spinach/tomato salad, and 1-2 glasses of skim milk.
I sometimes mix it up and have different vegetables such as squash, or make veggie ground burritos.
Evening snack: (only occasionally) Fresh fruit (strawberries and kiwis currently, or dark chocolate-covered cranberries/almonds 😛.
And about 2.5 L of water (throughout the day and post-run/strength session).
Breakfast: Kashi/Nature's path cereal, granola, dried fruit w/skim milk, multigrain toast with natural peanut butter, orange juice.
On weekends, I switch it up, and go with poached eggs with a bagel and PB, or oatmeal. Sometimes an orange too. I have a banana and toast before weekend morning runs.
Morning snack: Banana
Lunch: Sandwich (turkey/chicken breast, tomato, spinach, light mayo, mustard), yogurt, granola bar
Afternoon snack: Bulk trail mix (mixed nuts and dried fruit), apple
Dinner: Depends, but in an average week, I usually eat the following as a main course:
Baked chicken
Whole grain pasta with beans, tomato sauce
Marinated fish (sole, basa, etc.)
Scrambled eggs
Stir-fried tofu and vegetables
For sides, whole grain rice/couscous/bagel, steamed vegetables (carrots and broccoli), or spinach/tomato salad, and 1-2 glasses of skim milk.
I sometimes mix it up and have different vegetables such as squash, or make veggie ground burritos.
Evening snack: (only occasionally) Fresh fruit (strawberries and kiwis currently, or dark chocolate-covered cranberries/almonds 😛.
And about 2.5 L of water (throughout the day and post-run/strength session).
polarmystery
Diamond Member
Cutting:
Breakfast:
2 egg whties, 2 whole eggs, 8oz OJ, 1 medium banana, 1oz FF shredded cheese
Mid afternoon:
1oz Mixed nuts
1 Apple
-or-
1 Cup cottage cheese
1 cup blueberries
1/2 cup strawberries
Lunch and mid afternoon:
6-8oz Chicken breast
2 cups mixed veggies
1 cup sweet potatos
Pre:
Whey and NO booster (although I'm changing this after this week)
Post:
4 Tbsp gatorade (powder: dextrose)
2 scoops whey
Dinner:
6oz tilapia
1 slice rye bread with olive oil
Bedtime:
8oz FF milk
1 scoop casein protein
2 TBsp peanut butter
~22-2300 calories.
Breakfast:
2 egg whties, 2 whole eggs, 8oz OJ, 1 medium banana, 1oz FF shredded cheese
Mid afternoon:
1oz Mixed nuts
1 Apple
-or-
1 Cup cottage cheese
1 cup blueberries
1/2 cup strawberries
Lunch and mid afternoon:
6-8oz Chicken breast
2 cups mixed veggies
1 cup sweet potatos
Pre:
Whey and NO booster (although I'm changing this after this week)
Post:
4 Tbsp gatorade (powder: dextrose)
2 scoops whey
Dinner:
6oz tilapia
1 slice rye bread with olive oil
Bedtime:
8oz FF milk
1 scoop casein protein
2 TBsp peanut butter
~22-2300 calories.
Megatomic
Lifer
Wow, lots of us are cutting all the sudden. I started today as well. I haven't fine tuned my diet, but I've cut way back on my intake and my insides are growling up a storm. My hope is that I don't negatively impact my race performance this coming weekend.
Breakfast: small bowl of kashi go-lean with light vanilla silk and natural pb on whole wheat toast
Snack: apple and cottage cheese
Lunch: beans and beef, string cheese, yogurt, and a mineola tangelo
Snack: prunes and peanuts
Dinner: chicken breast, brown rice, and some steamed veggie (undecided as of yet)
Snack: will probably eat a piece of whole wheat bread with some natural pb on it
That'll be a typical day for me. I'm hoping to drop 10 pounds in 2 months, 25 pounds by Christmas.
Breakfast: small bowl of kashi go-lean with light vanilla silk and natural pb on whole wheat toast
Snack: apple and cottage cheese
Lunch: beans and beef, string cheese, yogurt, and a mineola tangelo
Snack: prunes and peanuts
Dinner: chicken breast, brown rice, and some steamed veggie (undecided as of yet)
Snack: will probably eat a piece of whole wheat bread with some natural pb on it
That'll be a typical day for me. I'm hoping to drop 10 pounds in 2 months, 25 pounds by Christmas.
I don't really pay attention to what I eat as much as most people here do, mainly because I am not concerned about body weight, fat, cholesterol or anything else. I just care about getting enough calories and nutrients to run well, and with the amount that I run, my weight, bf % and cholesterol all take care of themselves. So here is a typical day:
Breakfast:
honey nut cheerios or some sort of whole grain cereal with some 2% milk
Snack:
lowfat yogurt
Lunch:
turkey sandwich on whole grain bread with mayo, mustard and cheese
honey wheat pretzels dipped in chipotle hummus
honeycrisp apple
carrots and ranch or sunchips or grapes
Snack:
banana or yogurt
Dinner:
pasta with meat sauce and garlic bread or something mexican or chicken or steak... usually anything that gives me a lot of carbs and protein, usually with some veggies too.
Breakfast:
honey nut cheerios or some sort of whole grain cereal with some 2% milk
Snack:
lowfat yogurt
Lunch:
turkey sandwich on whole grain bread with mayo, mustard and cheese
honey wheat pretzels dipped in chipotle hummus
honeycrisp apple
carrots and ranch or sunchips or grapes
Snack:
banana or yogurt
Dinner:
pasta with meat sauce and garlic bread or something mexican or chicken or steak... usually anything that gives me a lot of carbs and protein, usually with some veggies too.
RagingBITCH
Lifer
Preworkout (if I do eat) - banana and/or some whole wheat bread
Postworkout - protein shake w/ bagel
11AM - lunch consisting of lean meat, some whole wheat carb, green veggies
3PM - same lunch (pack a huge one, eat half at 11, half at 3)
7PM - dinner, same overall stuff as lunch
Postworkout - protein shake w/ bagel
11AM - lunch consisting of lean meat, some whole wheat carb, green veggies
3PM - same lunch (pack a huge one, eat half at 11, half at 3)
7PM - dinner, same overall stuff as lunch
MrMatt
Banned
bulking:
Sample Daily Meal Plan
Breakfast: 1.5 servings oatmeal, 5 hard boiled eggs, 8 oz. 2% milk
Meal 2: 4 oz. chicken breast, 1 tuna sandwich on whole wheat, apple
Meal 3: 4 oz. chicken breast, 1 tuna sandwich on whole wheat, banana
Post Workout: OJ (for insulin spike)
Meal 4: 1.75 cups meat tortellini, followed immediately by
Meal 5: 12 oz. top round steak, fat removed, 1 cup spinach, 16 oz. 2% milk milk
Meal 6: 4 Tbsp. peanut-butter, 1.5 oz cheese, 8 oz. 2% milk
calories:4500
Fat:208g (41%) with 3/4 coming from non-saturated sources
Carbohydrates: 330g (30%)
Protein: 320g (28%)
Sample Daily Meal Plan
Breakfast: 1.5 servings oatmeal, 5 hard boiled eggs, 8 oz. 2% milk
Meal 2: 4 oz. chicken breast, 1 tuna sandwich on whole wheat, apple
Meal 3: 4 oz. chicken breast, 1 tuna sandwich on whole wheat, banana
Post Workout: OJ (for insulin spike)
Meal 4: 1.75 cups meat tortellini, followed immediately by
Meal 5: 12 oz. top round steak, fat removed, 1 cup spinach, 16 oz. 2% milk milk
Meal 6: 4 Tbsp. peanut-butter, 1.5 oz cheese, 8 oz. 2% milk
calories:4500
Fat:208g (41%) with 3/4 coming from non-saturated sources
Carbohydrates: 330g (30%)
Protein: 320g (28%)
Apologies in advance for the hijack.
Holy protein overload!
Taking OJ for an "insulin spike" isn't quite as effective as say, eating a bagel or a slice of white bread. The majority of sugar in oranges is going to be a combination of fructose and/or sucrose (a glucose-fructose molecule). Fructose does not provide as large an insulin response, as say, pure glucose would. In the context of fruit juice, grape juice would probably work better. About half the sugars in grapes are pure glucose.
That said, I think this "insulin spike" bit is a bit overplayed. Simply because you are able to elevate blood sugar quickly does not necessarily guarantee anabolism. That's not to say that eating after an intense bout of exercise does not have benefits. For instance, it improves recovery time.
Kaido
Elite Member & Kitchen Overlord
The Sauce
Diamond Member
#1: 4 egg whites, one whole egg, 1 cup oatmeal, 1 scoop VPX Fibertek
#2: 3oz chicken, 1/2 cup fat free cottage cheese, 1/2 grapefruit
#3: 1 cup brown rice, 5 oz fish, salad with oil and vinegar (oil is Udo's Blend 3-6-9)
#4: Workout - 20g whey protein before, 40g whey protein post
#5: 6oz chicken, 1cup veggies, salad w/ oil-vinegar
#6: 1 cup fat free cottage + 4 strawberries.
No wheat.
No sugar.
No soy (well fermented soy is ok but sparingly)
Occasionally substitute a salad for an apple.
All chicken is baked and plain.
#2: 3oz chicken, 1/2 cup fat free cottage cheese, 1/2 grapefruit
#3: 1 cup brown rice, 5 oz fish, salad with oil and vinegar (oil is Udo's Blend 3-6-9)
#4: Workout - 20g whey protein before, 40g whey protein post
#5: 6oz chicken, 1cup veggies, salad w/ oil-vinegar
#6: 1 cup fat free cottage + 4 strawberries.
No wheat.
No sugar.
No soy (well fermented soy is ok but sparingly)
Occasionally substitute a salad for an apple.
All chicken is baked and plain.
RadioHead84
Platinum Member
Morning: Bowl of Cereal..yogurt..maybe some bananas
Snack: Some peanuts or fruit
Lunch: a sandwhich with meat or salad or chili or something
Snack: Veggies or fruit
Dinner: Fish/Chicken/red meet/ with some veggies
Beer
Snack: Some peanuts or fruit
Lunch: a sandwhich with meat or salad or chili or something
Snack: Veggies or fruit
Dinner: Fish/Chicken/red meet/ with some veggies
Beer
SociallyChallenged
Elite
Holy cow. I thought you were just saying that. 320g of protein is a massive amount and massive amounts of protein like THAT can lead to things like kidney stones and the like.
And Kipper is completely right about the lack of insulin spike with OJ. That's why many all-in-one protein shakes have things like processed sugars in them. They elicit quite the insulin response.
On top of that, the insulin spike Kipper's also right in that the insulin spike is largely overplayed. The one exception I would think would be when paired with creatine supplementation since that insulin spike helps flood the cell with creatine.
EvilYoda
Lifer
My breakfast during the week is either a bowl of Kashi Go Lean Crunch (not often), bowl of low-fat cottage cheese and yogurt (probably 3/5 days), and most recently, I cooked a batch of Chinese "tea leaf eggs". They're hard-boiled eggs cooked in a solution of soy sauce and Chinese five-spice. It imparts a little bit of flavor and you marble the egg white by cracking the shell before recooking. This usually is eaten with some fruit.
Lunch is a sandwich or a roll, usually. In the afternoon, I'll have some dried fruit and nuts. After my WOD, usually a protein shake and some fruit. Dinner's steak/chicken/lamb/fish with veggies and later on some fruit.
Lunch is a sandwich or a roll, usually. In the afternoon, I'll have some dried fruit and nuts. After my WOD, usually a protein shake and some fruit. Dinner's steak/chicken/lamb/fish with veggies and later on some fruit.
KingGheedora
Diamond Member
Usually:
8am: 1/2 cup oatmeal, 3 chicken breakfast sausages, 1tbsp fish oil, and plain low fat yogurt.
noon: sandwich, usually just bread and turkey slices, + fruit (apple, orange, mango, grapes, or cherries)
2: fruit (apple, orange, mango, grapes, cherries)
3: either a sandwich or just plain serving of lean meat, like salmon, can of sardines, or a ground turkey burger patty
10pm (post workout): fruit + turkey slices
midnight: chicken/fish/turkey/beef + veggies, sometimes pasta too.
That's about normal, but too much variety to list all of it here. But for the past four weeks I've been including a ton more junk food on top of the above: McDonald's, donuts, sodas, chips, ice cream, candy bars, craisins. I'm to stop all that.
8am: 1/2 cup oatmeal, 3 chicken breakfast sausages, 1tbsp fish oil, and plain low fat yogurt.
noon: sandwich, usually just bread and turkey slices, + fruit (apple, orange, mango, grapes, or cherries)
2: fruit (apple, orange, mango, grapes, cherries)
3: either a sandwich or just plain serving of lean meat, like salmon, can of sardines, or a ground turkey burger patty
10pm (post workout): fruit + turkey slices
midnight: chicken/fish/turkey/beef + veggies, sometimes pasta too.
That's about normal, but too much variety to list all of it here. But for the past four weeks I've been including a ton more junk food on top of the above: McDonald's, donuts, sodas, chips, ice cream, candy bars, craisins. I'm to stop all that.
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