I woke up famished! The day after lifting weights I’m always extremely hungry. Anyway, here’s how my day went!
Scrambled eggs with smoked salmon, and a cinnamon raisin English muffin with coconut oil.
Scrambled Eggs: 2 large eggs, 2 oz smoked salmon, red pepper, onion, pepper, 1/2 tablespoon coconut oil
English Muffin: Ezekiel 4:9 Cinnamon Raisin English muffin (1 whole muffin), 1/2 tablespoon coconut oil
Meal Total: 522 calories, 36.8g carbs, 34.1g protein, 28.9g fat
Veggie burger and chili sweet potato fries. The sweet potato fries I made by cutting 1 medium sweet potato into strips, then tossing with 1/2 tablespoon coconut oil and chili powder to taste. I baked at 350 and flipped the fries about every 5-10 minutes. I kept them in until crunchy (keep your eyes on these so the thin slices don’t burn).
Veggie burger – 2 slices California Style Sprouted bread (Alvarado St Bakery), California veggie burger (Amy’s Kitchen), avocado, mustard
Sweet potato fries – 1 medium sweet potato (130g raw), 1/2 tablespoon coconut oil, chili powder
Meal total: 656 calories, 94.0g carbs, 20.3g protein, 25.5g fat
I love pizza! This is a slightly healthier version. Mediterranean whole grain naan pizza.
I made this by topping a whole grain piece of naan with tomato sauce, fresh mozzarella, feta, sun dried tomatoes, and kalamata olives. I baked at 350 until crust was crispy at the ends and cheese was melted.
1 whole grain Tandoori naan (365 Everyday Value), 1 oz pizza sauce (Nature’s Basket), 1 oz mozzarella, 1 oz feta, 1 sun dried tomato, 1 kalamata olive
Meal total: 456 calories, 48.0g carbs, 19.7g protein, 20.5g fat
I worked out and then had my post workout meal along with dinner. I had a short circuit training workout, so I didn’t really need as many carbs for recovery. I don’t believe in spacing out meals by 3 hours to eat 5-6 meals. I’ll explain in a separate post, but for now here’s what I had.
Mango and strawberry protein shake, with salmon and steamed kale.
Ingredients (Protein shake): 100g mango, 75g strawberries, 2 scoops Jarrow Formula unflavored protein, organic vanilla flavor
214 calories, 25.8g carbs, 19g protein, 4.0g fat.
Ingredients (salmon and kale): 3 oz wild coho salmon, 2 cups kale
Total for the Day
2,032 calories, 211g carbs, 119g protein, 85g fat
Power Circuit and Tabata interval routines from www.theomalife.com/crazy-cardio
Total of about 40 minutes, with a brief break between the two.