Here is a look into a day of eating for me, this week.

I worked out from 9am – 11am, so my pre and post workout also served as sort of my breakfast. Here are the details..


Pre Workout: I made the mug cake, recipe here. Perfect 2:1 ratio pre workout, with 24g carbs: 12g protein. It also only had 3g of fat.

Between Workouts: I had a banana for some quick carbs, a quick refuel. I only do this when I am working out for a long period of time, and need the extra energy to get me through the next series of lifting and/or wods.

Post Workout: I had an egg along with a 1/4 cup of egg whites, a piece of Dave’s Killer Bread with strawberry jelly and 100g of an apple. It wasn’t quit a 2:1, but pretty close, with 49g carbs: 20g protein. Kept fats lower with 6g.

Lunch: I had my salad in a jar that I prepped on Sunday. Recipe here. I ate this later in the day around 2pm, and was full until dinner.

Dinner: This was kind of random and just using up some stuff that needed to be cooked. I had 4oz of shredded chicken with some buffalo sauce drizzled on top, a side of broccoli and a new item I found, Green Giant’s cauliflower and sweet potato mix. I mixed this in with the chicken and topped with a little Bolthouse Ranch dressing.

Bed Time Snack: I like to save some carbs for before bed, and tonight had oats with 1/4 cup of blueberries and a tablespoon of almond butter, as I had some fats to eat as well.


Totals for today:

128g Protein, 187g Carbs, & 38g Fat.

Was it perfect? No, a little off on numbers, but overall pretty close, and like that I was able to keep added sugars down, and fiber up at 26g. I also like when I can hit my protein number, or in this case, higher than I normally aim for, without having protein bars and protein shakes, and rather get my protein from foods I am eating.

I log all of my food, just like this, in the My Fitness Pal app. As part of Macros Lab, this is what clients do daily to track their calorie and macro intake. Let me know if you have any questions!




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