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Can you post examples of your daily diet please?

M

MADDYSMUM

Guest
Hi there
was just wanting some info as to what you all eat and how often during the day please?
If anyone takes protein powders, can you include this aswell as I am just curious.
thanks heaps
Angie
 
EDIT!!! Sorry, I didn't realise this was in the Female section hahahahahaha

I am having Mon-Friday

6:15am - 3-4 eggs, bacon, toast with Protein shake and milk (65g protein from drink alone)

8:45am - Mega sandwich w/ 150g meat and salad, and an Up and go (40g protein)

10:45am - 2 cups of rice, 250g chicken breast & Nandos sauce
- 95g tin of tuna
- Fantastic noodles (low fat)
- Cup of soup

1:30pm - Another sandwich / up&go

3:30pm - Chicken/salad Foccacia with bottle of water

5:00pm - Protein shake

GYM - Protein shake afterwards

7:00pm - Dinner (Meat & 3 veg)

9:00pm - Another protein shake before bed
 
There you go Angie, have a go at that. :D

I'll get my partner to post up hers when I get home.
 
It doesn't matter that you posted in here, Morgan! Females should eat pretty much in the same way that men do. Probably not the same quantities, but same principles.

7:30am 2-3 eggs + tomatoes + 1 glass milk
10:30am tuna sandwich
1:30pm leftovers from night before eg. spagbol, salad, fruit
4:30pm cottage cheese and yoghurt and fruit
7:30pm dinner - chicken/beef/fish + steamed veges
10:30pm cottage cheese

Post-workout I would consume a protein shake.
 
pretty much what i eat each day during week.
meal 1: 4 eggs
meal 2 : 185gm tuna + salad
meal 3 : 200gm chicken/meat/fish + broccoli and cauliflower and carrots
meal 4 : 200gm chicken/meat/fish + broccoli and cauliflower and carrots and whatever else
meal 5 : 200gm cottage cheese.

i havent done the cottage cheese for a few weeks though as im over it harder and harder to stomach. thats pretty much what i work around it obviously changes a bit to what im doing and where i am but thats what i work on doing and sticking to. ill also have a protein shake post workout. but havent had any protein powder for weeks now so ive just been eating a bit more.
 
brendon said:
pretty much what i eat each day during week.
meal 1: 4 eggs
meal 2 : 185gm tuna + salad
meal 3 : 200gm chicken/meat/fish + broccoli and cauliflower and carrots
meal 4 : 200gm chicken/meat/fish + broccoli and cauliflower and carrots and whatever else
meal 5 : 200gm cottage cheese.

i havent done the cottage cheese for a few weeks though as im over it harder and harder to stomach. thats pretty much what i work around it obviously changes a bit to what im doing and where i am but thats what i work on doing and sticking to. ill also have a protein shake post workout. but havent had any protein powder for weeks now so ive just been eating a bit more.
Click to expand...

Are you on a low to zero carb diet Brendon?


Fadi.
 
sorry should add the slice of bread in the morning. but as said in my journal i tend to bloat a lot when eating carbs so i try to avoid if i can. on weekends though i carb it up. if u got reasons why i should or shouldnt please let me know.
 
I just wrote this for my Partner she is about 60kgs wants to get down to 52-55kg

60 mins walk 3 out of 7 days

Meal 1 – Breakfast
Oatmeal, Water, Scrambled eggs, Fat Burner (green tea or caffeine) or;
Oatmeal & Powder & Fat burner (green tea or caffeine)

Strength training folowed by 25-30 mins cardio (80-90%MHR) 3 out of 7 days


Meal 2 – after workout
Shake in water or skim milk and piece of fruit or;
Yoghurt & 30g nuts

Meal 3 – morning snack
100g Chicken , Rice (1 Cup Cooked), Salad, Water, Fat Burner (green tea) or;
Whole meal sandwich with protein and salad.

Meal 4 - Lunchtime
1 Can Tuna, Spinach or broccoli or salad, 1 Cup Rice or;
2-3 Tuna rolls

Meal 5 – afternoon
Shake in water or skim milk and piece of fruit or;
Yoghurt and 30g nuts

Meal 6 - Dinner
Similar to meal 3, cut carb intake in half, no fat burner

Meal 7 – before bed
Protein Shake,


I eat...

MEAL 1 – (450cals)
¾ SCOOP WHEY PROTEIN ISOLATE
½ CUP OATS (ADD HONEY IF DESIRED)
½ CUP SKIM MILK
1 PUNNET STRAWBERRIES
POST EXERCISE MEAL – (496cals)
87 grams EASY DIGESTING Hi GI CARBS
37 grams WHEY PROTEIN BLEND CREATINE MIX/BCAA/GLUTAMINE
MEAL 2 – (396cals)
1 LARGE CHICKEN BREAST
1 APPLE
30grams MIXED NUTS
MEAL 3 – (540cals)
1 CUP VEGIES
300grams RED MEAT
½ PUNNET STRAWBERRIES
30grams MIXED NUTS
MEAL 4 – (496cals)
185gram CAN TUNA
1 CUP BROWN RICE SALSA MIX TO TASTE
MEAL 5 – (420cals)
2 CUPS BROCCOLI
100 grams SERVING WHITE MEAT
1 CUP COOKED BROWN RICE
or...

BREAKFAST:
3 x60g eggs,
250 g sweet potato, baked in skin
Cal 732, C 85, P 38, F26

MORNING SNACK:
25g WPC/WPI with water,
OR 175g Cottage Cheese.
cashews, raw, 20 medium (30g)
Cal 270, C 10, P 26, F 15

LUNCH:
100g raw basmati rice (boiled),
200g chicken thigh fillet/no skin (raw weight) cooked,
Cal 704, C 83, P 44, F 21

AFTERNOON SNACK:
2x60g boiled eggs sandwich,
2 slices wonder white bread (toast size),
1 tablespoon extra virgin olive oil,
Cal 505, C 35, P 21, F 30

DINNER:
T-Bone steak medium size, lean, grilled (250 raw), 170g grilled,
100g (combined weight) of corn, peas, and carrots on the side
Cal 390, C 17, P 52, F 14

Before bed:
2x21g Swiss cheese slices
1x tablet of magnesium
Cal 150, C 0, P 11, F 12
Both 3000 cals.

MD
 
Last edited:
brendon said:
sorry should add the slice of bread in the morning. but as said in my journal i tend to bloat a lot when eating carbs so i try to avoid if i can. on weekends though i carb it up. if u got reasons why i should or shouldnt please let me know.
Click to expand...

Careful what you wish for, Fadi could post reasons for days...

MD
 
Thanks for the ideas. I am on low carb diet but here is a typical day for me.

HEIGHT 157CM WEIGHT 49.9KILOS

8am cup of oats with water
10am 4 vita wheat bisc's with tomato and celery, cup of green tea
11am a piece of fruit
12.30 lunch- a huge sandwich with 100g chicken or tuna, heaps of salad and
cheese. a low fat yogurt, a cup of tea.

3.00 a protein shake

5.30 dinner- 2 large eggs as an omelet with spinach and cheese, 3 cups of
vegies, and a small salad.
Or a 100g piece of chicken, red meat or fish, steamed veggies,
sweet potato etc.

7.30 a piece of fruit of some sort and a decaf coffee

8.30 a pre workout protein shake, heaps of water

some nuts, and then water before bed.

ALL up I drink 3 - 4 ltrs of water a day.
 
low carb? yet there is oats, vita wheats, sandwich i assume 2 slices of bread.. low fat yoghurt which just has more sugar in it.
 
MADDYSMUM said:
Thanks for the ideas. I am on low carb diet but here is a typical day for me.
Click to expand...

Hi MM, here is what i would suggest...

HEIGHT 157CM WEIGHT 49.9KILOS

8am cup of oats with water - add some protien here, eggs, Ppowder or at least use milk.
10am 4 vita wheat bisc's with tomato and celery, cup of green tea - add some protien here, tuna, cheese, chicken etc
11am a piece of fruit - drop this
12.30 lunch- a huge sandwich with 100g chicken or tuna, heaps of salad and
cheese (drop this ). a low fat yogurt (move this), a cup of tea.

3.00 low fat yogurt add fruit if you wish

5.30 dinner- 2 large eggs as an omelet with spinach and cheese, 3 cups of
vegies, and a small salad.
Or a 100g piece of chicken, red meat or fish, steamed veggies,
sweet potato etc. nice

7.30 a piece of fruit of some sort and a decaf coffee NO Drop this.

8.30 a pre workout protein shake, heaps of water ?? do you workout here?

some nuts, and then water before bed.

ALL up I drink 3 - 4 ltrs of water a day


MD
 
Brendon - Obviously there are some carbs involved, but I eat low gi, so a majority of everything is low fat, and the bread is soy linseed or some grainy bread. I have currently lost 31 kilos so I am in maintenance. I am now working out to strengthen and tone.

thanks MD for your suggestions. I will alter my diet. I do a workout at 8.30 pm.
 
MADDYSMUM said:
Brendon - Obviously there are some carbs involved, but I eat low gi, so a majority of everything is low fat, and the bread is soy linseed or some grainy bread. I have currently lost 31 kilos so I am in maintenance. I am now working out to strengthen and tone.

thanks MD for your suggestions. I will alter my diet. I do a workout at 8.30 pm.
Click to expand...

No probs, I would suggest moving the Pre-workout shake to a Post workout shake and have the peice of fruit here also..

5.30 dinner

8.30 workout

9.30 shake/fruit

then some nuts, or LF yougurt or cottage cheese before bed



MD
 
thanks sounds good. Do I have a protein shake during the day as well? What do you recommend?:confused:
 
MADDYSMUM said:
thanks sounds good. Do I have a protein shake during the day as well? What do you recommend?:confused:
Click to expand...

You would only add a protien shake in if you are not getting any other protien source at that time (meal)

Basically without getting too caught up in calories, just try aim for 30%40%30% split at each meal 30%protien 30% fats and 40% carbs, each will compliment the other and will give you a balanced plan, once you establish something consistent then it is so much easier to make the little changes matter, if you are always changing or altering caloric intake you will never know what is working for you.

Sorry, back to the shake... looking at your above plan i would say no. protien is only used for repairing muscle and providing your body with the amino acids it needs, get too much and it will be turned into sugar just like carbos. That said if you have a really active day and do alot of strengtgh training, throw in another shake before bed, to aid in recovery.

Carbs = fuel
fats = lubricant
protien = touch up & smash repair

MD
 
My daily intake in no particular order.

Protein shake with one banana

I cup of oats with milk,raisins and blueberries

2 chicken breast sangers,rye bread,tom,lettuce and mustard

1 big omelette with broccoli,spinach etc topped with cottage cheese

Grilled chicken breast/roast beef with veg

Tuna/salmon pasta

Milk,milk and milk.

Protein shakes

More eggs

Nuts for a snack

Peanut butter on toast

Apples,bananas and other fruits during the day
 
brendon said:
sorry should add the slice of bread in the morning. but as said in my journal i tend to bloat a lot when eating carbs so i try to avoid if i can. on weekends though i carb it up. if u got reasons why i should or shouldnt please let me know.
Click to expand...

Consulting a health professional to make sure you don't have an inflammation, yeast infection or celiac would be a wise move in my opinion Brendon. By doing so, you can rule out any underlying cause which is not allowing you to have carbohydrates.

Now if you’re doing this on purpose
on weekends though i carb it up.
Click to expand...
because some expert has recommended such a way of eating, (like Dr. Mauro Di Pasquale in his anabolic diet etc), then that’s a different story altogether.

All the best.

PS: Brendon, please disregard the above. I was going to delete it since I saw your answer in your training thread. Thanks for the info and I hope you get better soon my friend, (with that cold).


Fadi.
 
Last edited:
Wow you all eat so well. Must be healthy and never get sick?

I'm not going to put what I eat because all I eat is fat and more fat.
 
wifes typical day of eating is something along the lines of

7am - oats, multivits, fish oil
10am - fruit and nuts
1pm - tuna and salad
4.30pm - protein in skim milk, cottage cheese and gerkins on some weird healthy crackers
7.30pm - steak and salad (greek/green/bean/etc)

shes 57kg and i think 5'3"
 
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