protein

As you may recall I eat food based on a meal plan. Up until recently my Trainer Felicity Neale would set out the meal plan for me which was great as I could give my input about what I liked and she would design the plan for me.

For probably about the last 10 weeks or so I have been having a go at designing my weekly meal plan which has been really interesting for me as well as tricky and also fun!

I thought I would share my meal plans from time to time here just in case anyone who reads the blog is looking for some food inspiration! I won’t share the exact measurements of each component of the meal because they are specific to me and what works for me may not work for everyone else. Also I am trying to maintain my weight with the aim of skin removal surgery rather than specifically loose fat.

For Part 1 I thought I would share my meal plan which ran from 15 to 28 April 2019. I do tend to eat the foods over just 7 days but with the Easter break I stayed on this one for two weeks.

Pre Work Out

Before I work out I always, regardless of the meal plan, have the following:

A teaspoon of Apple Cider Vinegar diluted in water

Vital Greens mixed with Psylium Husk

100ml Apple Juice

Scoop of protein powder mixed in water

Post Work Out / Breakfast

For this plan I was lucky as the foods I could eat formed a good breakfast and dessert!

Scrambled eggs with a drop of water cooked with some rocket / kale

White Rice and Peaches in Juice which I heated up and sprinkled with some mixed spice (as I don’t like cinnamon)

I also usually have a big glass of water and a cup of coffee with / after my food.

Lunch 1

Chicken which I cooked in the slow cooker
Asparagus
Sweet Potato
Olive Oil

Lunch 2

Chicken
Quinoa
Green veggies
Olive Oil

Dinner

This dinner probably isn’t everyones cup of tea but I really enjoy eating it (which is essential when you are eating the same thing for 7 days in a row) and I look forward to being able to slot it into my meal plan.

Lean Beef Mince

Cabbage, red onions and mushrooms cooked with garlic and chilli

Sugar free jelly (which is great if you have a sweet tooth).

Quantities

Whilst I don’t want to give the measurements for each component of the meal, the above calories added up to about 1686 a day with 138g protein, 65 grams of fat and 95g carbs. I don’t include the green veggies etc in my calorie count

Meal Prep

I pre-cook as much of the food as possible on the Saturday or Sunday otherwise there is a risk I will be too tired from work and that makes cooking pretty unpleasant. The lunches get measured and boxed so I can grab the boxes and go for work etc. The breakfast and dinner components get stored in bigger boxes and are measured out as I go.

I meal prep my own meals and then plan and cook meals for the Aussie each week. There are certain things which I buy week in week out.

Recently I have been putting together a proposed meal plan based upon my macros and then Felicity will review them and make suggestions which has been both fun and interesting because sometimes it feels like a real juggling act to get it right. I feel like I am learning so much about food and how all the macros interact to make sure I eat whole healthy foods and don’t get hungry.

Sometimes I hit my protein macros when I am planning but then find that I don’t have enough carbs or fat so then have to go back and adjust. It is not easy especially when you want variety so you don’t get bored of your meals.

Green veggies – I can almost always guarantee that I will include green veggies including broccoli, green beans and peas in one or more of my meals each day because they really help fill me up. Also I generally don’t count them towards my calories. I used to buy everything fresh but as frozen vegetables are pretty good quality because they are snap frozen I now usually just buy the frozen green vegetables pack from Coles, they take a few minutes to cook and taste delicious.
Alternative or as well as green veggies I will have a green salad made up of spinach, kale, lettuce, cucumber, celery and throw in some red onion as well.
Protein (of course) – My protein choices vary between eggs, chicken, beef, pork, lamb, salmon and white fish. We like to mix it around so there is variety because I have the same meals for 7 days at a time. Protein is great because it helps reduce hunger and helps boost your metabolism.
Carbs – For carbs we swap between oats, basmati rice, jasmine rice, quinoa, white potatoes and sweet potatoes. We have found that my body reacts pretty well to carbs and I enjoy eating all of those (especially oats for my breakfast!).
Fats – we do not work on a low fat diet and I understand that this is actually not very helpful when you are trying to loose weight. My fats choices include olive oil, avocado, flaxseed oil, avocado oil. I have tended to lean towards avocado and olive oil but I am trying to mix in other oils.
Others – we also include foods like peanut butter (yum with oats and chocolate protein powder), almond butter, tahini, sauerkraut, herbs and spices which are all delicious additions.

What I have been Eating – Part 1

Food Shopping & Meal Prep Essentials

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