First of all, happy St. Patty’s Day! Any plans for today? Any green beers being consumed?!?! I think I had plenty this last weekend…..
Even though it was only three-ish days of vacation I definitely gained a couple pounds! I ate very different than my normal (even compared to other vacations) and drank a lot more (emphasis on a lot). I have been trying to keep it under control now that I’m back and get rid of those couple pounds. I’m not too worried honestly and have been drinking a lot of water to help with it too. It is going well so far! Here is what I ate this last Tuesday from start to finish…..
4:30am – Preworkout
Same as always, I started with 1 liter of water. I drank 1/2 a liter upon waking and mixed the other 1/2 with 1 scoop MusclePharm Assault (fruit punch). I also took 1 capsule BCAA pre-workout & one post-workout.
My snack before the gym was 1/4 cup 1% cottage cheese, 1/4 scoop MusclePharm Isolate Protein (chocolate), and 16 grams banana. I know this looks kinda gross, but it is actually really good!
6:40am: Meal #1
1/4 cup quick oats + 1/2 Tbsp chia seeds cooked in the microwave using water. I sliced 26 grams banana and put it in a small bowl with 1/2 Tbsp coconut oil (unrefined, virgin) then sprinkled a little cinnamon on top. I microwaved that for about 30 seconds, stirring every 10 or so until the coconut oil was melted. I mixed 1 1/4 scoop MusclePharm Isolate Protein (vanilla) with about 1/4-1/3 cup water. I mixed a little of that into the oats to make it creamy, then topped it with the banana-coconut oil mixture. I drizzled 3/4 Tbsp raw almond butter on the oats and sprinkled 1 Tbsp unsweetened, shredded coconut on top. Delicious! With the oats I had warm water with lemon and then the other glass is the remaining protein powder mixed with water.
9:45am: Meal #2
My mid-morning snack was 8oz plain, nonfat Greek yogurt mixed with 1/4 scoop MusclePharm Isolate Protein (vanilla). I put 3/4 Tbsp Nuts ‘n More Toffee Crunch Peanut Butter on top, plus 1 Tbsp unsweetened, shredded coconut, 2 Tbsp puffed millet, and 1 Tbsp Ezekiel 4:9 Original Sprouted Whole Grain Cereal.
1:15pm: Meal #3
I had an appointment for my eyelashed at noon so I ate when I got back at my desk. I had 1 homemade burger (made with extra lean ground beef, egg, and wheat germ). I put 1.85 oz (half a small) mashed avocado on top. On the side I had 3 oz roasted sweet potato (skin on) and 3 oz roasted Brussels sprouts.
4:00pm: Meal #4
Also at my desk, my mid-afternoon snack/meal was 5 oz boneless, skinless chicken breast on top of 2 cups shredded romaine lettuce, 1 oz Sunrise Slaw, 70 grams cucumber, 30 grams grape tomatoes, a few slices of red onion, and 1/3 cup garbanzo beans (canned, but drained and rinsed). I meant to bring some dressing for this but completely forgot. I actually don’t mind eating salad without dressing, but I had put it in MyFitness Pal and then didn’t pack it! It would have used Annie’s Lite Honey Mustard.
6:30pm: Meal #5
Donny & I wanted something easy (we were both tired from traveling the day before) and so we threw this together in no time! I had prepared pork and chicken the week before knowing that I wouldn’t be able to food prep too much this last weekend. I took all the leftovers and portioned them out into baggies with 5 oz meat in each (either chicken or pork). I used 8 of those this week for lunches/snacks and then had a few over that as well. I pulled one chicken out for Donny and one pork out for me! Easy peasy. We sautéed a tiny bit of onion in 1 Tbsp of extra virgin olive oil, added some zoodles (2 small zucchinis worth) and sautéed that a little bit longer. It ended up being about 110 grams (cooked) zucchini spirals and I topped that with 1/4 cup marinara (jarred). On the side I had 1 slice Ezekiel 4:9 Sprouted wheat bread. It was really good and super quick!
My totals for yesterday were 1,657 calories, 3 grams short on protein (172 total), 1 gram over on carbs (132 total), and 2 grams shy on fats (56 grams). Not too shabby this week! I’ve been trying really hard the last few days to not grab bites here and there. I’ve also been trying to drink even more water. After all the splurging going on this last weekend I need to reel it in a little! I bet I’m close to normal by the weekend.
Hi! I have a question – How do you peep the chicken beforehand so it stays good all week? Mine always dries out and requires a lot of mustard if I don’t eat it the day of.
Donny grills it for me a lot, however if I have to cook it then I bake it. I like to sear the chicken first in a pan with a little olive oil over medium heat. It doesn’t take long, maybe a minute or two per side (it’ll form a thin crust) and then bake it for 15-20 minutes. It keeps the chicken super moist inside! I then let it rest for 5 minutes or so, slice it, and bag it up. I prep about 5 days worth of chicken or so…..it usually doesn’t dry out throughout the week this way.