Most of my Mel’s Meals posts are weekdays that start with me getting up at the butt-crack of dawn for my early morning workout. However, this particular morning I didn’t get up for a workout. Whaaaaat? No workout? That’s right, no workout.
Here’s the thing, Donny fell and twisted his knee while we were on vacation so I took him up to see his knee surgeon in Loveland, CO. His appointment was at 8:20am, so we left the house before 7:00am. I didn’t want to be late so I skipped my workout all together (Donny’s knee ended up being fine, by the way).
Now here is everything I ate and drank throughout the day for Mel’s Meals. It isn’t that different than if I were to exercise first thing.
If you have questions about how I prepared one of these meals then check out yesterday’s Grocery Shopping & Meal Prep Week 27 post or email me at eatliftplayrepeat@gmail.com.
6:30am – Meal #1:
I started the day with 1 liter of water. Since I wasn’t working out I didn’t need to take a pre-workout supplement, so I drank the entire liter plain.
For breakfast I made a bowl of hot proats (aka protein-oats). I whipped two egg whites then added 1/3 cup quick oats and 2/3 cup water and microwaved that until it was fully cooked (a little over 90 seconds). Next, I added 2/3 scoop MusclePharm Isolate protein (vanilla), 1/2 tsp cinnamon and 1/2 tsp vanilla extract. I wanted to add banana, so I took 70 grams and mashed half, then sliced the other half. I added the mashed banana to the oats and stirred it all together. Finally I topped the oats with the remaining sliced banana and 3/4 Tbsp Buff Bakes Snickerdoodle Almond Butter.
I also took coffee with me on the drive to Loveland. I’d estimate that I drank about 2 cups of black coffee total.
Calories: 335
10:30am – Meal #2:
Once I got back to town after taking Donny to the doctor I was very much ready for my mid-morning snack! I had 6oz 2% Greek yogurt mixed with 1/3 scoop MusclePharm Isolate protein (vanilla). On top of the yogurt I had 46g raspberries, 20g banana and 3/4 Tbsp Buff Bakes Snickerdoodle Almond Butter. Simple and delicious!
Calories: 275
12:15pm – Meal #3:
Lunch was a lean hamburger (cooked previously, then frozen and thawed just prior to eating) topped with yellow mustard and 1/4 cup 1% cottage cheese. I also had a giant chopped salad topped with 1 tsp balsamic vinegar. The salad consisted of 1 1/2 cup shredded romaine, 50g cucumber, 28g sugar snap peas, 20g red cabbage and 20g bell pepper. After vacationing in the south for 5 days I was definitely in need of some vegetables! This hit the spot.
Calories: 255
4:15pm – Meal #4:
My mid-afternoon meals was 3oz chicken breast, 50g zucchini, 50g broccoli, 50g cauliflower, 50g carrot and 1/2oz raw almonds.
Calories: 250
6:45pm – Meal #5:
Since I didn’t do too much meal prep this week we were lacking in dinner materials. Whenever that is the case I make an executive decision to have breakfast for dinner! I made a frittata using cooked broccoli and cauliflower, eggs, egg whites, cottage cheese and feta.
I put the entire frittata recipe into My Fitness Pal and then decided it would make 3 servings. The total calories per serving were roughly 250. I also had 2 slices Food for Life 4:9 Ezekiel bread topped with 6 grams grass-fed butter, 2 Tbsp 505 Green Chile to eat with my frittata and chopped green onion.
I LOVE breakfast for dinner and I LOVE frittatas! For a more in depth recipe for a frittata check out my Kale & Red Pepper Frittata.
Calories: 450 calories
Well that was everything in terms of Mel’s Meals. I ended up drinking 5 liters of water throughout the day, plus another to start the day. I was definitely in need to some high-quality-H-2-O after that vacation.
In terms of macros, I ended the day right on with both protein and fats, consuming 160g protein and 53g fat. I ended 1g over on carbs, consuming 121g total. Pretty good! Once I get home from a vacation I try to make it a point to stick to my macro-goal. I don’t track a single thing on vacation, but find it important to get back on track as quick as possibly once I am home.
If you have questions about how or what I prepared in Mel’s Meals then check out yesterday’s Grocery Shopping & Meal Prep Week 27 post or email me at eatliftplayrepeat@gmail.com.
What healthy meal(s) have you made this week so far?
