Here is this week’s Day in the Life: Mel’s Meals post. If you want to know how I prepared some of these foods then make sure you check out yesterday’s Grocery Shopping & Meal Prep post.
Clean eating doesn’t have to be difficult, but it does require some planning. I try to prep everything for the week sometime throughout the weekend. If you don’t have time to do that, then find another way to keep healthy foods cooked and ready to eat. For example, if you are cooking a pork chop or chicken breast for dinner then cook several of them and keep them in the fridge to grab in a pinch. If you want to eat brown rice for dinner one night then make 2 cups instead of 1/2 cup and use it for lunch or dinner the next day.
Alright on to Mel’s Meals…here is everything I ate on Monday. I consumed 5 liter of water (one immediately upon waking and four throughout the workday).
4:30am – Pre-workout:
As always, I started the day by drinking 1 liter of water. Half of it was used to mix 1 scoop MusclePharm Assault (fruit punch) and the other half I drank plain.
My pre-workout snack was 1/4 cup 1% cottage cheese, 1/4 scoop MusclePharm Isolate Protein (vanilla), and 20 grams mashed ripe banana. I sprinkled a little cinnamon on top too.
6:30am – Meal #1:
Breakfast today was oatmeal. I had 1/4 cup quick oats cooked in water. I mixed 1/2 scoop MusclePharm Combat Protein (cinnamon bun flavor) with water and mixed part of that in once the oats were cooked. I like my oats a little on the runny side, not the stick-to-your-ribs type of oats. I topped the oatmeal with 55 grams diced strawberry, and 1 Tbsp homemade strawberry chia jam. I microwaved 3/4 Tbsp almond butter with 1/2 tsp coconut oil to make the almond butter runny and drizzled that on top of the oats. On the side I had 3 egg whites scrambled with salt and cinnamon. I did have some warm water with lemon squeeze in it. I’ve been bad about having that in the morning, but I remember this time!
9:30am – Meal #2:
I definitely enjoyed the 2% Fage Greek yogurt parfaits that I took for my mid-morning meal last week, so I made them again this week! However, this time I mixed 6 oz Greek yogurt (plain) with 1/4 scoop MusclePharm Isolate Protein (vanilla). I then topped it with 60 grams diced braeburn apple, 1/2 oz dry roasted, unsalted peanuts, and sprinkled cinnamon on top.
12:00pm – Meal #3:
Lunch was four homemade meatballs (made with 92% lean ground beef, whole wheat bread crumbs, egg, and Italian seasoning). On the side I had 1 cup spaghetti squash topped with roasted cherry tomatoes, 3 oz grilled Brussels sprouts, and 20 grams grilled bell pepper.
3:30pm – Meal #4:
My mid-afternoon meal included 4.75 oz cod, 1 cup sautéed green cabbage, 100 grams zucchini, 30 grams cooked carrots, and 2 oz grilled sweet potato.
6:30pm – Meal #5:
Donny was busy doing a few things and I waited to eat dinner until he was done. I was just about to start throwing a bunch of food into a bowl to microwave when he walked in the door. We discussed our options for a minute and then he said “how about a chicken quesadilla”. I had literally looked in the fridge earlier and contemplated making a quesadilla. So we did!
I used 1 Ole Xtreme Whole Wheat tortilla (these are DELICIOUS!). In a small bowl I combined 3.5 oz cooked chicken, 40 grams cooked zucchini, and 2 Tbsp 505 Green Chile (medium). I microwaved that for about 45 seconds. I layered it on half the tortilla, spread 1 oz shredded fresh mozzarella over the chicken-zucchini mixture and folded over the other half of the tortilla. I cooked that in a pan over medium heat that had been sprayed with non-stick cooking spray. I also had 1 oz mashed avocado on the side and sprinkled some Cholula on top.
It was a really good dinner. The whole time we were eating we kept saying “this is so good….man this is good”.
After dinner I had some calories to play with so I had 1/2 cup Cookies & Cream Arctic Zero ice cream. It is a high protein, low carb ice cream that has whey protein in it. This flavor only 35 calories for 1/2 cup and they are actually pretty good. Definitely not full fat ice cream, but helps a sweet tooth. You can find Arctic Zero at Walmart (that is where I got this pint). I personally like the Cookies & Cream more than the Chocolate Peanut Butter, but I haven’t tried any of the other flavors to know what my favorite is.
That was everything for today’s Day in the Life: Mel’s Meals. According to My Fitness Pal I ate 164 grams of protein (4 over my goal), 121 grams carbohydrate (1 over my goal), and 53 grams fat (which is my goal). If you have questions about how I prepared some of the food then check out yesterday’s Grocery Shopping & Meal Prep Week 2 post.
