Mel’s Meals posts are to help show you that healthy, clean eating meals do not have to be extravagant or involve crazy foods. Mixing a variety of lean protein with lots of fruits and vegetables helps to keep you full and provides lots of nutrients! Healthy eating doesn’t have to be boring! A little planning can do wonders to keep you eating a healthy diet.
If you have any questions about how I prepared these food then check out yesterday’s post Grocery Shopping & Meal Prep Week 19. I can be reached with any other questions by commenting below, emailing me or sending me a Facebook message. I’d love to help!
Now, here is an entire day of Mel’s Meal from start to finish.
4:30am – Pre-Workout:
One of the first things I do when I wake up is drink a liter of water. Yes, an entire liter of water. The body is super dehydrated in the morning, so it is key to replenish fluids in the body. I feel like it gives me more energy and helps me to drink more water throughout the day.
I drink half the liter of water plain, straight from my water bottle. However, before early morning workouts I mix the other half with 1 scoop MusclePharm Assault, a pre-workout supplement. If I am not working out first thing, then I drink the entire liter plain. I also take one capsule BCAA pre-workout and one post-workout.
I like to have a little something in my tummy before exercising, but nothing too heavy. This particular morning I had 1/2 a banana (50 grams) before heading to the gym.
6:30am – Meal #1:
During meal prep this week I made a frittata for my mid-morning meal. I like to change things up throughout the day, so I didn’t want to fix any eggs for breakfast. Instead I made a quick yogurt bowl! I mixed 6oz 2% Greek yogurt with 1/3 scoop (9 grams) MusclePharm Isolate Protein (vanilla). I topped that with 20 grams sliced banana, 30 grams strawberry, 2 Tbsp blueberries, 2 Tbsp homemade Cinnamon Raisin Toasted Muesli and a drizzle of peanut butter (3/4 Tbsp or 12 grams).
Yogurt bowls are so addicting in my opinion! You can mix and match toppings to change the flavors up a little bit. They are also super easy to make and take very little time to whip up!
I also had 1 1/2 cups of coffee (black). My new workout shirt that day was super cute (and girly) so I took a selfie with my delicious cup of coffee!
10:00am – Meal #2:
My second breakfast, aka Meal #2, was a frittata made with diced chicken breast, sweet potato, bell pepper and spinach. It is SO good! I topped each piece with a drizzle of Cholula for a little extra flavor and spice. This particular recipe came out at 255 calories per slice with 31 grams protein, 17 carbs and 7 grams of fat. Pretty good looking numbers there!
12:15pm – Meal #3:
Lunch was at my grandma’s house where I had 115 grams zoodles (zucchini noodles), about 3 oz roasted tomatoes (1/4 of the recipe), 2 oz chicken, 1/5 of the roasted red pepper chicken sausage mixture that I made during meal prep and 50 grams blanched broccoli.
4:00pm – Meal #4:
My mid-afternoon meal was a healthy version of pork fried rice. Instead of actual rice I used cauliflower “rice”. I adapted the 10-Minute Healthy Cauliflower Rice recipe from Damn Delicious and it is really good! I made a few substitutions and changed a couple things in the recipe to make it clean eating friendly, but tried to follow her recipe. I had one cup of cauliflower fried rice and 3 oz cooked pork. So good! I definitely recommend making her recipe – you will love it!
6:30pm – Meal #5:
Donny had to leave Tuesday for Baltimore, MD for a work trip so this was our last dinner together for a while. We decided to make it a nice one!
I had 3.75 oz filet mignon (beef tenderloin) topped with 1/4 oz bleu cheese, 3 oz fingerling potatoes (roasted in the oven), 100 grams asparagus (grilled) and 100 grams yellow bell pepper (grilled). Colorful, healthy and yummy! I love steak in general, but a touch of bleu cheese takes it to the next level! Both the veggies and the potatoes were drizzled with extra virgin olive oil, so I estimated about 1/4 Tbsp total.
I had a lot of carbs left for the day, so I made “dessert” out of a big ass bowl of sliced strawberries (150 grams) sprinkled with a touch of stevia.
According to My Fitness Pal, I consumed just under 1,600 calories for the day. I had 162 grams protein (2 over my goal), 118 carbs (2 under my goal) and 54 grams fat (1 over my goal).
Again, if you have questions about how I prepared any of these foods then check out yesterday’s Grocery Shopping & Meal Prep Week 19 post. If you have questions beyond that then comment below, send me an email or shoot me a message on Facebook!
