Menu
Here's the thing. I truly get my meal days mixed up. So much so I keep my daily menu in my red moleskine that I carry with me at all times. Essentially, I need to have about 1707 calories a day and the breakdown needs to be: Protein: 30%, Fat: 40%, Carbs: 30%.
Day 1
Breakfast:
16oz. Black Coffee (w/ or w/o Truvia)
3 Eggs (cooked w/ 1/2 tbsp Coconut Oil)
1/2 Avocado
4 tbsp Salsa
Lunch:
8oz Turkey Lunch Meat
1 c. 50/50 Spring Mix
1 tbsp Olive Oil Mayo
1 Sprouted Tortilla
Dinner:
1 Can of Chicken (10 oz can, drained is ~6oz)
1 10.8oz Bag of Broccoli (frozen, steam able package)
1/2 c. Canned Black Beans (reduced sodium)
Snacks!
3 Celery Stalks
4 tbsp Hummus
Packet of Cashews (100 calorie packet)
Oikos Triple Zero Yogurt
So that puts me slightly over 1707 (it's 1737 to be exact). But tbh I'm cycling over 100 miles a week and not too worried about 30 calories. The macro breakdown at the end of the day is Protein: 33%, Fat: 39%, Carbs: 28%. Close enough for me at this point.
Day 2
Same with Day 2, the Essentially, the goal is to have about 1707 calories and the breakdown needs to be: Protein: 30%, Fat: 40%, Carbs: 30%.
Breakfast:
1/2 c. Quick Oats (uncooked)
1/4 c. Unsweetened original Almond Milk
1/2 Medium Apple
Lunch:
3 Romaine Leaves
1 Can of Chicken (10oz can, ~6oz when drained)
2 tbsp Olive Oil Mayo
1 tsp Sriracha
(Mix Chicken, Mayo, Sriracha to take chicken "salad" and put on Romaine Leaves)
Dinner:
1 Turkey Burger Patty
1 Slice Pepperjack Cheese
1/2 Avocado
1/2 Medium Sweet Potato
1 tbsp butter w/ potato
Snacks!
1 Packet of Cashews (100 calorie pack)
3 Celery Sticks
4 tbsp Hummus
1/2 Container of Halo Top
2 cups Oikos Triple Zero Yogurt (5.3oz cup)
And, that is again just about 25-30 calories over, coming in at 1735 calories. The breakdown is Protein: 33%, Fat: 39%, Carbs: 28%.
Obivously this varies a little bit. The other day I was out of avocado so had part of a v dark chocolate bar. Last night I ended up working until 2am and ate a whole bag of Goldfish so today there's no sweet potato, avocado, etc etc. You get the idea. After looking at it every day you can start to figure out what to replace things with or how much of whatever you really enjoy and might not be "healthy" you can have. It looks boring but I've lost 7 lbs in 12 days so I am feeling like the juice is worth the squeeze.