Supplements: B-12, algae omega, 50% daily value of calcium, occasional multi-vitamin, creatine mono
Breakfast:
9-18oz coffee w unsweetened almond milk;
1/2 c (dry) quick oats;
1 tbsp blackstrap molasses;
1tbsp peanut butter, raw hemp seeds, or other nut/seed
Lunch:
1/3--1/2 can of beans;
---optional: add tofu or a few Beyond Chicken strips OR sub
seitan/tempeh for the beans---
1/2c of short grain brown rice or quinoa OR 1/2 large sweet
potato OR 1 serving black bean or lentil pasta;
Mixed kale, cabbage, peppers, onion, broccoli, mushrooms, etc.;
Sauce: no-sodium salsa + hot sauce, BBQ sauce, ketchup,
gochujang, homemade italian tomato sauce, or sriracha; nutritional yeast and spices;
1 orange;
1 small avocado
Dinner:
An entree exactly like lunch, minus the avocado and orange
On workout days I will add a shake of pea protein and unsweetened almond milk with creatine, vanilla extract, stevia, and sometimes cocoa powder
For extra snacks I have hummus and veggies, shelled edamame (I buy frozen and thaw it in the fridge overnight), half-thawed frozen mango, oil-free popcorn if I'm watching a movie, seaweed sheets, pecans/almonds/brazil nuts, fake junk meats (meatless meatballs from whole foods or Beyond Chicken strips), or 85% dark chocolate. Sometimes I eat a balanced combo of the above snacks instead of a cooked meal.
Other times, I get home from work, drink a beer, and eat 1/2--1 carton of Coconut Bliss or Nadamoo ice cream or eat Daiya pizza instead of having a healthy dinner. There. I said it. I also allow myself to eat the sweets in the break room at work.
This adds up to 1600-2200 calories, 80g+ of protein, 60g of fat, and the rest carbs. I am 5'3, 130lbs, ~25% body fat, pear shaped. I easily maintain my weight on this diet and could definitely look better if I cut out beer, ice cream, and a few other things and dialed up the exercise. I am a new inpatient ICU RN, so I walk for 12 hours x 3 days a week but currently lift only about 2-3x a week with minimal cardio.
Breakfast:
9-18oz coffee w unsweetened almond milk;
1/2 c (dry) quick oats;
1 tbsp blackstrap molasses;
1tbsp peanut butter, raw hemp seeds, or other nut/seed
Lunch:
1/3--1/2 can of beans;
---optional: add tofu or a few Beyond Chicken strips OR sub
seitan/tempeh for the beans---
1/2c of short grain brown rice or quinoa OR 1/2 large sweet
potato OR 1 serving black bean or lentil pasta;
Mixed kale, cabbage, peppers, onion, broccoli, mushrooms, etc.;
Sauce: no-sodium salsa + hot sauce, BBQ sauce, ketchup,
gochujang, homemade italian tomato sauce, or sriracha; nutritional yeast and spices;
1 orange;
1 small avocado
Dinner:
An entree exactly like lunch, minus the avocado and orange
On workout days I will add a shake of pea protein and unsweetened almond milk with creatine, vanilla extract, stevia, and sometimes cocoa powder
For extra snacks I have hummus and veggies, shelled edamame (I buy frozen and thaw it in the fridge overnight), half-thawed frozen mango, oil-free popcorn if I'm watching a movie, seaweed sheets, pecans/almonds/brazil nuts, fake junk meats (meatless meatballs from whole foods or Beyond Chicken strips), or 85% dark chocolate. Sometimes I eat a balanced combo of the above snacks instead of a cooked meal.
Other times, I get home from work, drink a beer, and eat 1/2--1 carton of Coconut Bliss or Nadamoo ice cream or eat Daiya pizza instead of having a healthy dinner. There. I said it. I also allow myself to eat the sweets in the break room at work.
This adds up to 1600-2200 calories, 80g+ of protein, 60g of fat, and the rest carbs. I am 5'3, 130lbs, ~25% body fat, pear shaped. I easily maintain my weight on this diet and could definitely look better if I cut out beer, ice cream, and a few other things and dialed up the exercise. I am a new inpatient ICU RN, so I walk for 12 hours x 3 days a week but currently lift only about 2-3x a week with minimal cardio.
I'm starting to clean up my diet and spend more time cooking (just finished up a really busy residency program last week), so I will definitely be copying some of your evening snack ideas. Thank you for sharing!