Donny & I were in Wisconsin for a wedding Friday through Sunday, so I knew there wouldn’t be much time to make it to the grocery store. However, Donny suggested stopping at the King Sooper’s that is fairly close to the airport. Genius! In college I shopped at King Sooper’s, but we don’t have a convenient one anymore. It was fun to go to a new grocery store to see all the different products! They had a huge produce section and we picked out some fun, unusual buys for us.
Other than that, meal prep was pretty much with some of the same foods as usual. If you have questions about how I prepared any of these foods then check out yesterday’s Grocery Shopping & Meal Prep Week 16 post. Otherwise, shoot me an email, Facebook message, text or comment below.
4:30am – Pre-workout:
My day started as it usually does with 1 liter of water when I woke up. I mixed half the liter with 1 scoop MusclePharm Assault (pre-workout supplement) and I drank the rest of the liter plain. I also had 1 BCAA capsule pre-workout and one post-workout.
Before my morning workout I had 1/4 cup 1% cottage cheese mixed with 3 grams MusclePharm Isolate protein (vanilla). I topped that with 1/2 Graze Apple Cinnamon Flapjack. Guess what? The flapjacks are finally gone! It has taken me a while, but I finally ate them all. Now I have to figure out what to eat pre-workout, hahaha.
6:30am – Meal #1:
Breakfast was a sweet potato loaded with sweet toppings, rather than savory. I mixed 6.5oz 2% Greek yogurt with 1/3 scoop MusclePharm Isolate protein (vanilla). I threw a dollop of the yogurt mixture over the mashed sweet potato then topped it with 1 Tbsp organic raisins, 1 tsp unsweetened shredded coconut and 3/4 Tbsp cashew butter. Six ounces of Greek yogurt was too much for the sweet potato, so I kept about half in the bowl I mixed it in and divided the cashew butter between the two.
It was a coffee type morning so I had 1 cup of coffee with 1/2 Tbsp half & half plus 2 Tbsp unsweetened almond milk.
9:45am – Meal #2:
My mid-morning snack was a veggie frittata. During meal prep I had made a frittata with 5 whole eggs, 15 egg whites, cherry tomatoes and Tuscan kale (I made it similar to the Kale & Red Pepper Frittata). I had 1/5 of that frittata topped with Cholula plus a little over 1/3 cup 1% cottage cheese on the side. It is not pretty, but this meal was delicious!
12:30pm – Meal #3:
Chicken salad was on the menu for lunch! I had basically 1 cup 50/50 mixed greens plus 1 cup arugula topped with 3oz cooked chicken thighs, 1/4 cup red quinoa, 20 grams diced cucumber, a little over 1/3 cup chopped sugar snap peas, 1 oz grape tomato and a few thin slices of radish. I didn’t take any dressing, but topped the salad with a little balsamic vinegar and some black pepper.
4:00pm – Meal #4:
My mid-afternoon meal was 3oz cooked pork tenderloin, 100 grams zucchini, 100 grams purple and yellow cauliflower, and 50 grams cooked carrots. Yum! I like to keep my mid-afternoon meal simple and lower in carbohydrates.
7:00pm – Meal #5:
I gave Donny several choices when it came to dinner: pancakes, burritos, spaghetti squash, salmon salad, or French toast. He chose burritos! I took four whole wheat meatballs out of the freezer and defrosted them. Next, I crumbled them up into small pieces and mixed it with 1/3 cup organic refried black beans, cumin, onion powder and salt. I heated that mixture up in the microwave then spread it on one Ole Xtreme Wellness High Fiber tortilla. In a small pan, I sautéed 30 grams bell pepper with 2 Tbsp or so diced red onion. I sprinkled that on top of the beans, added mashed avocado, 1/4 cup arugula and some Cholula. It was such a good burrito and SO simple!
And that’s a wrap! That was everything I ate for an entire day. In terms of macronutrient values, I am still aiming to consume 40% protein, 30% carbs & 30% fat. I ended the day consuming 161 grams protein (1 over my goal), 123 grams carbohydrate (3 over my goal) and consumed 53 grams fat (right on for my goal). My fiber intake was 32 grams, which is 7 over the minimum amount a woman should consume per day. I eat a lot of fruits and vegetables, but fiber is hit or miss for me because I’ve decreased my carbohydrate intake overall. I do notice that when I eat beans I tend to reach (or go over) the recommended amount. Maybe I’ll start making it a point to eat more beans!
If you have questions about Mel’s Meals or want to know more how how I prepared each meal then comment below, send me an email or Facebook message!
