Day in the Life: Mel’s Meals shows you everything I eat and drink throughout an entire day. I start at 4:30am with what I eat before I head to the gym and finish with either dinner or after-dinner dessert.
I track my macronutrients so occasionally I explain why I chose to eat certain foods. I try to spread my protein out throughout the day, without consuming too much more than 30 grams of protein per meal. I think that helps give me a steady supply of energy throughout the day to avoid an afternoon slump.
In terms of water, I consumed one liter of water right when I woke up and five more throughout the day. I drank a ton of water on Friday & Saturday, but also sweat a lot (it was in the upper-90s or 100 both days). I didn’t drink nearly enough on Sunday, because honestly I slept most the day! I definitely needed a lot of water come Monday. So here is everything I ate on Monday, from start to finish.
4:30am – Pre-Workout
I completely missed my first alarm that went off Monday morning (which is very rare) so I hopped out of bed, went to the bathroom and immediately went to the kitchen to drink my pre-workout supplement. It needs 30 minutes or so it kick in so I like to drink it by 4:30am. I actually drank the pre-workout before finishing the rest of the liter of water. I also took 1 BCAA capsule pre-workout and another post-workout.
I got my workout clothes on and then ate a Fruit & Seed Graze Flapjack.
6:45am – Meal #1:
Breakfast was a 6-egg-white omelet with 50 grams of broccoli and topped with Sriracha. I seasoned it with salt and red pepper flakes. I also had 1 slice of Dave’s Killer Bread Thin Sliced bread topped with 3/4 Tbsp almond butter, 25 grams sliced banana, 25 grams strawberries and a drizzle of agave (2 grams total). I sprinkled 1/2 tsp sesame seeds over the toast and the omelet.
10:15am – Meal #2:
My mid-morning meal was 6 oz 2% Greek yogurt mixed with 1/3 scoop MusclePharm Isolate Protein (vanilla). I topped the yogurt with 1/4 cup blueberries, 20 grams strawberries, 1 Tbsp pepitas, 2 Tbsp Uncle Sam’s Original Cereal.
12:50pm – Meal #3:
I ate my mid-morning meal later than normal, which was good because I ended up eating lunch later too. I had four homemade whole wheat meatballs that I dipped in yellow mustard, 50 grams cauliflower, 3oz Brussels sprouts, 25 grams carrots and 1oz avocado. Simple and delicious!
4:00pm – Meal #4:
My mid-afternoon meal was 3oz pork tenderloin that I dipped in yellow mustard and a garden salad. The salad was 3/4 cup mixed baby greens, 60 grams raw zucchini, 1 oz halved grape tomatoes, 2 Tbsp green peas, 15 grams sliced bell pepper, 1 oz broccoli slaw and 2 tsp roasted unsalted sunflower seeds. On the side I had 1/2 a small gala apple (it came out to 2 oz).
7:00pm – Meal #5:
Surprisingly we actually cooked dinner and it was quite colorful! We didn’t have any meal prepared so Donny stopped by the grocery store and picked up some chicken breasts from the meat counter. I had 3 oz chicken, 1/4 cup sweet corn mixed with 1 oz diced avocado, 100 grams asparagus, 3 oz grilled sweet potato fries and 50 grams tomato wedges. Donny sautéed the corn in a tiny bit of olive oil and I used 1/2 Tbsp of olive oil on the sweet potato fries. I guessed it was about 1/2 tsp of oil based on how much I ate of each.
8:30pm – Bedtime Snack:
After dinner I had some protein left to consume so I had 1/2 scoop MusclePharm Isolate Protein (vanilla) mixed with water. No picture, sorry.
I finished the day pretty spot on in term of macronutrients. I aim to consume 40% of my calories from protein, 30% from carbohydrates and 30% from healthy fats. I consumed 160 grams of protein and 53 grams fat, which were both spot on my goal! I had 121 grams carbs, which was one over my goal. Pretty dang good!!! I try to be +/- 5 grams per macronutrient, but it was pretty cool getting that close.
So that was everything for Day in the Life: Mel’s Meals. If you have questions about how I prepared these foods then check out yesterday’s Grocery Shopping & Meal Prep Week 10 post. If you have questions beyond that then feel free to email me or message me on Facebook. Plus, I love getting post comments!
