I generally try to mix my meals up throughout the week so that I don’t get bored. However, this week I ended up making the same things for meals #3 & #4. I won’t lie, I’m not mad about it because they are delicious! During meal prep, I made some quinoa-pinto bean stuffed bell peppers and they are fantastic!
In terms of water, I drank A TON of it! I generally drink 5-6 liters of water per day. I start with one whole liter first thing, then drink 4-5 throughout the workday. Sunday night we had takeout ramen and I’m sure it was full of sodium! It didn’t make my hands swell, but I was so thirsty the following day. I ended up drinking 6-7 liters of water throughout the day. Honestly, I couldn’t get enough of it…..
If you have any questions about Mel’s Meals (what or how I made something) then check out yesterday’s Grocery Shopping & Meal Prep Week 26 post. Otherwise, feel free to comment below, send me a Facebook message or email me at eatliftplayrepeat@gmail.com.
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4:30am – Pre-workout:
My morning started same as always (can you tell I am a creature of habit?!). I had 1 liter of water and mixed 1/2 the liter with 1 scoop MusclePharm Assault (fruit punch), my pre-workout supplement for energy and endurance. The other half of the liter I drank plain. I also had 1 BCAA capsule pre-workout and another post-workout.
Before my morning workout I like a little something in my stomach, so I had 30 grams banana. Bananas work great because they are light in the stomach, but they are quick digesting carbs so they give you energy fairly quick.
6:15am – Meal #1:
My breakfast does not look very appetizing, but it was good! I made a bowl of sweet potato pie protein oats. First, I whisked two egg whites in a bowl, then added 1/3 cup oats and 2/3 cup water. I microwaved that for about 2 minutes (checking it frequently to avoid spill-over).
Once the oats and egg whites were cooked I added 2oz mashed sweet potato, 2/3 scoop MusclePharm Isolate protein (vanilla) and between 2-3tsp pumpkin pie spice.
In hindsight, I should have used less pumpkin pie spice! It was good, but I would have been better off with 1-2tsp instead. Oh well, you live and learn, right?!?! For more healthy fats I had 3/4Tbsp Buff Bakes Pumpkin Peanut Spread.
Calories: 320
9:30am – Meal #2:
My stomach started growling pretty early in the morning. I didn’t have any coffee so maybe that has something to do with it, but I wanted to wait a bit in case I was just thirsty. Rather than eating at 8:45am I drank a bunch of water to see if that helped. It did, so I ate my mid-morning snack at about the right time. I aim for between 9:30-10:00am.
I had 2oz mashed sweet potato, plus 7oz 2% Greek yogurt mixed with 1/3 scoop MusclePharm Isolate protein (vanilla) and 1/2Tbsp Buff Bakes Snickerdoodle Almond Butter. Yum! Check out my recipe for Sweet Potato Yogurt Bowls for a version that doesn’t use protein powder.
Calories: 280
12:15pm – Meal #3:
My lunch consisted of 3.5oz chicken breast dipped in yellow mustard, 75 grams broccoli and 1 quinoa-pinto bean stuffed bell pepper. These bell peppers are SO good! Check out how I made them in yesterday’s Grocery Shopping & Meal Prep Week 26 post.
Calories: 260
4:00pm – Meal #4:
For my mid-afternoon meal I had 3.5oz cooked pork, 1/3 cup cauliflower rice, 2oz Brussels sprouts and 100 grams zucchini.
I try to eat the majority of my carbs at breakfast and dinner since I work out early in the morning. It is important to have carbs before a workout (mine come from my dinner) then replenish energy usage immediately after a workout (mine come from carbs at breakfast).
In my other meals, including Meal #4, I have been sticking to lower carb meals, basically meat and vegetables. I’ve been trying this for a few months now and I’m definitely liking it structured that way.
Calories: 250
6:30pm – Meal #5:
Dinner was salmon and a “fried rice” type mix. I had 2oz wild-caught salmon (caught by my in-laws, which is awesome). In terms of the “fried rice” I scrambled two eggs in 1Tbsp coconut oil. Once they were cooked, I removed them from the pan, added edamame, sweet corn, shredded carrots and riced cauliflower (to the same hot pan) then sautéed that mixture for a few minutes.
In a small bowl I whisked together 1Tbsp sesame oil, 2tsp lite soy sauce, 2tsp rice vinegar and between 1-2tsp Sriracha. Once the vegetables were sautéed I added the sauce. This particular recipe served 2, so I ended up with 1/3 cup edamame, 1/3 cup sweet corn, 100 grams cauliflower rice and 25 grams carrots.
Calories: 435
Well that is it for Mel’s Meals this week. I ended up eating roughly 1,575 calories, including 163g protein, 118g carbohydrate and 50g fat.
If you have any questions about what or how I cooked something, then check out yesterday’s Grocery Shopping & Meal Prep Week 26 post. You can also comment below, send me a Facebook message or email me at eatliftplayrepeat@gmail.com.
Don’t forget, if you sign up for my newsletter then you’ll get a FREE 3 day clean eating meal plan, complete with grocery shopping list!
