Time for Day in the Life: Mel’s Meals, where I document everything I eat and drink throughout the entire day. I plug everything into my My Fitness Pal app to track calories consumed and also macronutrients consumed (aka protein, carbs, fat).
Sometimes my plate looks extremely full and other times it doesn’t look very full at all, so I’ve decided to start adding how many calories are in each meal (or a rough estimate). I’ve had people tell me that they could never eat this much, but it is a lot of vegetables! I stick to around 1,600 calories per day and yes, it is a lot of food…a lot of healthy food!
If you have any questions about my meals then feel free to ask. Don’t forget to check out yesterday’s post Grocery Shopping & Meal Prep Week 23 to see what I bought at the grocery store and how I prepared these meals.
4:30am – Pre-Workout:
The first thing I do in the morning is drink one liter of water. On mornings that I go to the gym first thing (such as this morning) I mix half the liter with 1 scoop MusclePharm Assault (a pre-workout supplement) and then consume the other half plain.
I also had 1/3 banana (30 grams) before heading to the gym. I don’t like to eat a lot before exercising, but feel better with a little something in my stomach and a little fuel for my workout.
6:45am – Meal #1:
Breakfast was 5 egg whites scrambled with 50 grams zucchini and roughly 1 Tbsp 1% cottage cheese. I wanted 2 Tbsp of cottage cheese, but the container was almost empty so I finished it off and it came out to about 19 grams. Yes, I could have opened a new container of cottage cheese but it didn’t seem worth it. I topped the eggs with Cholula and also had 1 cup coffee (black).
I also had 1 slice Dave’s Killer Bread Powerseed topped with 3/4 Tbsp peanut butter, 35 grams sliced banana and a sprinkle of pepitas (pumpkin seeds) and unsweetened, shredded coconut. Meal #1: 320 calories.
10:00am – Meal #2:
My mid-morning meal was 6 oz 2% Greek yogurt (plain) mixed with 1/3 scoop MusclePharm Isolate Protein (vanilla) and topped with 1/5 Coconut Cashew Quest Bar and 1/2 oz toasted cashew pieces. I was worried that the Quest bar would become rock hard sitting in the fridge, but because it was in yogurt it actually softened it up! It ended up being a pretty tasty snack. Meal #2: 275 calories.
12:00pm – Meal #3:
Lunch for the day was two meatloaf cups made with 93% lean ground beef and dipped in yellow mustard. I also had 100 grams roasted asparagus and 30 grams roasted carrots. Meal #3: 275 calories.
After lunch my sister bought me a cup of coffee. I thought I really wanted some, but I took two drinks and realized I did not want coffee. Whoops, sorry Lindsey. I took a picture, but I didn’t post it since I really didn’t drink any….
4:00pm – Meal #4:
My mid-afternoon meal was 3.5 oz pork loin along with lots of vegetables, including 100 grams zucchini, 30 grams carrots and 50 grams broccoli. Simple and easy! Meal #4: 250 calories.
6:45pm – Meal #5:
Dinner was an Asian rice bowl with a lot of vegetables! I diced 2 oz chicken and mixed it with 100 grams cauliflower rice, 1/4 cup edamame, 50 grams zucchini, 35 grams broccoli and 1/3 cup brown rice. All the food was cooked, however I did heat all this up in the microwave.
My goal was a healthy “fried rice” type meal, so I fried one large egg and diced it up too. I mixed together an Asian dressing consisting of 1/8 tsp ground ginger, 1 tsp oat flour, 1 tsp coconut sugar, 1/2 tsp chili sesame oil, 1 tsp rice vinegar and 1 tsp soy sauce. I whisked that all together, poured it over the rice-vegetable mixture, added the egg and mixed it up. Last but not least I sprinkled 2 tsp sesame seeds then gobbled it up! I thought about adding Sriracha on top, but I was afraid it would be too spicy with the chili sesame oil. Meal #5: 410 calories.
After dinner I wanted a little dessert so I had 2 Caramel Hershey Kisses (20 calories each). I love these dang things! I am a sucker for caramel…..
Well that was all of Mel’s Meals for today! In terms of macronutrients I consumed 160 grams protein (right on my goal), 117 grams carbs (3 short of my goal) and 53 grams fat (also right on my goal). All in all, I consumed 1,585 calories throughout the day. I definitely think I got all my servings of vegetables in today! It didn’t seem like that many until I started writing this post. I’m not mad about it!
If you have any questions about how I prepared these foods then check out yesterday’s Grocery Shopping & Meal Prep Week 23 post.
What healthy meal(s) did you make this week?
