The holidays are a really busy time for us at work. I didn’t do too much food prep this week, but I still managed to eat healthy meals throughout the day. I hope posting Mel’s Meals gives you a few idea for simple, healthy meals to incorporate into your diet.
If you have any questions about Mel’s Meals then please email me at eatliftplayrepeat@gmail.com. Don’t forget to check out yesterday’s Grocery Shopping & Meal Prep Week 30 post.
My water intake was good on Monday. I drank one liter very first thing, then managed to drink 4 liters throughout the day.
4:30am – Pre-workout:
As usual, my morning started with 1 liter of water. I drank half of it plain and then used the other half to mix 1 scoop MusclePharm Assault, my pre-workout supplement. I also had 1 BCAA capsule pre-workout and one post-workout.
To give me a little energy I had 48g banana before my workout.
6:30am – Meal #1:
Breakfast was hot proats, aka protein oats. I whipped two egg whites until they were frothy then added 1/3c quick oats and 2/3c water. The oatmeal was microwaved on high for about two minutes. I let it cool slightly, then added 3/4 scoop MusclePharm Isolate protein (vanilla) into the oats and the remaining 1/4 scoop I mixed with water. On top of the oats I sprinkled 1Tbsp pepitas, 1Tbsp coconut chips and 1tsp cacao nibs.
I had coffee with breakfast then took some with me to work as well.
Calories: 335
9:45am – Meal #2:
My mid-morning meal was 7oz 2% Greek yogurt mixed with 1/2 scoop MusclePharm Isolate protein (vanilla) and topped with 1/4c blueberries and 3/4Tbsp peanut butter (12g).
Calories: 300
12:15pm – Meal #3:
Lunch was slow cooker chicken curry that I made over the weekend (1/8 of the recipe). Check out the recipe in yesterday’s Grocery Shopping & Meal Prep Week 30 post. I also mixed 1/4c brown rice into the brown rice.
Calories: 380
4:00pm – Meal #4:
I didn’t make any mid-afternoon meals this week because we are crazy busy at work. Several days this week I’ll have to be out of the office in the afternoon, so I planned to take a Quest bar with me. Turns out, I WAS in the office in the afternoon so I just ate the bar at my desk.
Calories: 180
6:30pm – Meal #5:
Dinner was super simpe – I am talking 10 minutes. I made zoodles using my handheld spiralizer and sautéed those over medium heat. I mixed together 1Tbsp balsamic vinegar with 15g homemade pesto. After the zoodles were cooked I tossed them with the pesto-dressing. A few weeks ago I made some lean meatloaf cups and froze a few extras. I defrosted two of those and also had 1 slice Ezekiel bread topped with 7g raw honey.
Calories: 390
Well that is everything I ate in terms of Mel’s Meals. Total calorie consumption for the day was 1,622 with 165g protein, 119g carbs ad 54g fat.
I try to get 40% of my calories from protein, 30% from carbs and 30% from healthy fats. The 30/40/30 ratio works for me and my body, but yours might do better with more carbs, less fat or less carbs, more fat. Play around with it and see what you like and how you feel!
If you have questions about Mel’s Meals then check out yesterday’s Grocery Shopping & Meal Prep Week 30 or email me at eatliftplayrepeat@gmail.com.
