swainy_26 Posted November 11, 2014 Share Posted November 11, 2014 Hi all, Just wanted to post an average day Meal Planning and get some constructive critiscm of things to add in or take away. My main goal of following such as meal plan is to continue to restore my IBS (Which is nearly non-existent when I take away grains, dairy and coffee), to provide energy and stamina with my days beginning with an early morning workout, followed by 8 hrs in front of a computer at work followed by another 2-3 hrs in front of a computer at home for online full time study and to better improve my body composition by reducing body fat and increasing muscle after losing approx. 24kg over the past few years. All advice would be much appreciated. 5am - Get up, drink a glass of water with lemon and eat 1 boiled egg and approx. 6 cashews. 545-6am - Either a 5 or 7km run with 10-15 min HIIT or a 30 min intense cardio/resistance session with a 10-15 min walk to warm up. 645-7am - Tin of plain tuna. 745am - 3-4 eggs sauteed up in some coconut oil with zucchini, baby spinach, rocket, tomato, zucchini,onion, mushroom and capsicum with 1/4 avocado and a piece of fruit (normally a banana - my favourite or some berries). 12pm - Hand sized portion of meat and 1/2 to 3/4 plate of veggies or salad (usually leftovers) with a piece of fruit (apple or berries usually) and a handful or so of almonds/cashews. 6-630pm - Usually same sort of idea as lunch but normally without fruit. Usual dinner/lunches comprise; - 1/2 piece of grassfed steak (about size of my palm) with steamed veggies (brocolli, cauliflower, sweet potato, pumpkin, spinach, beans etc.) - chicken breast pieces mixed with lots of veggies - paleo burgers (grassfed mince patties with salad and mushroom 'buns) Drinks are usually lots of water or green tea. So yeah, just a brief overview but ANY advice would be great - want to ensure I am doing everything in my power to make my life a better one to live Link to comment Share on other sites More sharing options...
Moderators ShannonM816 Posted November 11, 2014 Moderators Share Posted November 11, 2014 That all looks okay. I would caution not to use too many nuts as your fat source, many people find that 1) they cause bloating and digestive issues, and 2) they are food without brakes -- something that is easily eaten mindlessly so that you end up consuming more than you realize. Be sure you add some fat to each meal -- I see avocado for breakfast and almonds/cashews for lunch, but you didn't specifically mention any at dinner. Link to comment Share on other sites More sharing options...
swainy_26 Posted November 12, 2014 Author Share Posted November 12, 2014 That all looks okay. I would caution not to use too many nuts as your fat source, many people find that 1) they cause bloating and digestive issues, and 2) they are food without brakes -- something that is easily eaten mindlessly so that you end up consuming more than you realize. Be sure you add some fat to each meal -- I see avocado for breakfast and almonds/cashews for lunch, but you didn't specifically mention any at dinner. Hi Shannon, thanks so much for your response! I usually use avocado/coconut oil as my fat source but at lunch/dinner they are just something easy to grab. I can see that they could easily be a food without brakes which is why I never take a full packet with me anywhere but rather tip a serving size, about a handful or so, into a container and eat them from that so far I haven't noticed any discomfort from eating them. Dinner is usually either having the fat on grassfed steak, cooking in coconut oil or having some cashews - if we have a sald with dinner I will usually add avocado to it also Again thanks so much for your response really appreciate it. I am really trying to make sure I get in enough espicially pre and post workout because I find if I get those right I am more satisfied all day whereas when I just eat a banana for pre and nothing post other than breakfast I am chasing food all day! Link to comment Share on other sites More sharing options...
kirkor Posted November 12, 2014 Share Posted November 12, 2014 Are you looking to lose weight still? Link to comment Share on other sites More sharing options...
Moderators ultrarunnergirl Posted November 12, 2014 Moderators Share Posted November 12, 2014 My only advice is to consider eating a carb-rich veggie like sweet potato or winter squash with your tin of tuna after your workout for better energy and recovery. Link to comment Share on other sites More sharing options...
swainy_26 Posted November 12, 2014 Author Share Posted November 12, 2014 Are you looking to lose weight still? Hi, not really lose weight but rather change body composition. I am about 167cm tall and around 61-62kg. Thanks for the tip of sweet potato etc. Link to comment Share on other sites More sharing options...
Recommended Posts
Archived
This topic is now archived and is closed to further replies.