Clean eating meals can be few and far between during the holiday season! It helps that I prepare all my meals at once to keep me from eating out for lunch or grabbing take-out on the way home from work. I’ve still been trying to eat as many healthy meals as I can, but there have been plenty of indulgences the last few weeks.
Mel’s Clean Eating Meals are designed to show you what healthy, nutrient-dense meals look like throughout the day. I don’t make any weird recipes or eat crazy, off-the-wall foods. Simple, whole ingredients are used for most of the clean eating meals that I consume and they don’t take hours and hours to prepare.
If you have any questions about these quick, easy meals that I’ve prepared then email me at eatliftplayrepeat@gmail.com. Don’t forget to check out yesterday’s Grocery Shopping & Meal Prep Ideas Week 33 post to find out what food prep took place in order to make some of these simple meals.
4:30am – Pre-workout:
As usual my morning started with a workout, therefore 1 scoop MusclePharm Assault mixed with 1/2 liter of water. I drank the first half of a liter plain, then used the other half to mix my pre-workout supplement. I took one BCAA capsule pre-workout and another post-workout.
For a little something in my belly I also had 60g banana. Bananas are great to have before an early morning workout because the natural sugars provide quick energy, yet bananas don’t weigh you down!
6:30am – Meal #1:
Breakfast was an egg scramble with broccoli and cauliflower. I whipped 5 egg whites with 1 large egg together then cooked that with broccoli, cauliflower, salt and pepper. After it was all cooked I sprinkled some red pepper flakes on top. On the side I had 1 slice Ezekiel bread topped with 1oz mashed avocado, 4g feta and 4g pepitas.
I had one cup of coffee with breakfast and took a to-go mug to work with me. Check out the new Yeti cup Donny got me!
Calories: 330
9:45am – Meal #2:
My mid-morning snack was a Greek yogurt bowl. I mixed 6oz 2% Greek yogurt with 1/3 scoop MusclePharm Isolate protein (vanilla). In a small baggie I packed 1/3c puffed kamut (similar to puffed brown rice), 1Tbsp pepitas, 1tsp hemp hearts and 1tsp shredded coconut (unsweetened). I like to pack the toppings on the side so that they don’t get mushy after sitting in the yogurt for a few days.
Calories: 245
12:15pm – Meal #3:
Lunch consisted of 1 lean hamburger (made during meal prep this week – see the recipe here) topped with 1oz mashed avocado, 3oz Brussels sprouts and 50g carrots. Simple and delicious!
Calories: 275
4:00pm – Meal #4:
My mid-afternoon meal was very basic — meat and veggies! I had 4oz cooked chicken breast, 100g broccoli, 100g cauliflower and 30g bell peppers.
Calories: 230
6:45pm – Meal #5:
Donny’s sister and her family were in town so had dinner at Donny’s parents’ house. It was a great dinner! I obviously didn’t have a food scale so I estimated the amount of each food. I had 4oz steak (cooked in the oven), 3oz mashed potatoes, 1/2c butternut squash, 1/3c sweet corn and about 1c salad with veggies (no dressing). There was pie for dessert but I didn’t have any. Honestly I’m a little sugared-out right now from so many sweets at the holidays!
Calories: 425
Overall it was a pretty good day of clean eating meals. I ended up 3g over on my fat goal, 6g shy of my protein and 3 short of my carb goal. My total calorie consumption was roughly 1,590 calories. Dinner might have thrown me off a little based on eyeballing everything, but that’s alright every once in a while.
If you have any questions about how I prepared the first four clean eating meals of the day (I didn’t help cook any of the dinner….) then check out yesterday’s Grocery Shopping & Meal Prep Ideas Week 33 post. You can email me questions as well at eatliftplayrepeat@gmail.com.
