I've been working on finding foods I can eat to keep my protein and calorie intake spread throughout the day. Here's what I've come up with so far (of course, this will be variable - this is just a general plan):
Breakfast (6 AM)-
3 eggs scrambled in butter (278 cal, 21 g fat, 2 g carbs, 19 g protein)
(lifting days only) .5 cup oatmeal (150 cal, 3 g fat, 23 g carbs, 5 g protein)
Morning snack (9 AM)-
One of
.5 cup chicken salad (279 cal, 19 g fat, 0 carbs, 26 g protein)
.5 cup egg salad with small tortilla (247 cal, 19 g fat, 5 g carbs, 14 g prot)
2 turkey/ricotta rollups (180 cal, 10 g fat, 2 g carbs, 20 g protein)
Lunch (11:30 AM)-
One of
3 cups salad greens/tuna salad ( 235 cal, 12 g fat, 3 g carbs, 25 g prot)
3 cups salad greens/chicken salad (248 cal, 14 g fat, 3 g carbs, 23 g pro)
Afternoon snack (3:15 PM)-
Same as morning snack
Protein Shake (5 PM on lifting days)-
(193 cal, 13 g fat, 3 g carbs, 18 g protein)
Dinner (7 PM)
One cup veggies with butter (asparagus, broccoli, g beans, spinach, zucchini)
(80-130 cals, appx 5 g each of carbs and protein)
4-5 oz meat (pork, chicken, turkey, beef)
(appx 250 cal and 20-30 g protein)
Calorie range 1400-1800 depending on food choices.
Protein should be around 120 g more or less.
The key to doing this is being organized and having prepared morning and afternoon snack foods in the freezer ready to go. That will make packing lunches easier. Right now it's hit or miss for good snacks during the day.
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