Please post sample daily menu
- Thread starter gonnabea5
- Start date
MidgetDogg
Cathlete
Hmmmm.... Well some of my favorites:
Breakfast: banana with 2 tbsp of all natural almond butter. Cup of milk with whey protein powder. I run for an hour in the morning, so I have this right after I get home.
Lunch: big salad with a mix of dark greens, spinach & kale, mung sprouts, cucumbers, red bell peppers, apple slices (w peel), 2-3 oz of goat cheese, about a tbsp of sliced almonds, 20g raisins when blueberries are too expensive, small amount of Ken's Lite Raspberry Walnut Vinaigrette.
The salad varies. Sometimes I use kidney or pinto beans as the protein, sometimes broiled chicken breast.
Dinner: pork tenderloin is awesome! I like to marinade it all day in teriyaki sauce and just cook it in the oven. I'll have a big helping of veggies and maybe more salad, or I may make a quinoa dish to be a side.
I'll have a mid-morning snack of plain Greek yogurt with a tbsp of chia seeds and a tbsp of chocolate whey protein powder. Afternoon snack could be an ounce of almonds, a Kashi TLC Chewy Trail Mix bar, a nectarine... Whatever.
That's around 1400 calories. I'm in maintenance now, so I'm having bigger portions. On days when I do weight workouts, I have the milk & whey powder after that instead of the run.
Then there's lots of water throughout the day, and green tea. I put lemon juice in all the water I drink at home. It's supposed to raise your metabolism, but I just like how it tastes.
I focus on getting a lot of fiber because I tend to have a slow digestive system, and I shoot for 1g of protein for each pound of my body weight. Try to keep added sugar to a minimum and limit carbs.
My favorite stupid meal is fat free refried beans with an ounce of Monterey jack and salsa on a low carb tortilla. I'm single, so I can get away with that and some veggies.
Breakfast: banana with 2 tbsp of all natural almond butter. Cup of milk with whey protein powder. I run for an hour in the morning, so I have this right after I get home.
Lunch: big salad with a mix of dark greens, spinach & kale, mung sprouts, cucumbers, red bell peppers, apple slices (w peel), 2-3 oz of goat cheese, about a tbsp of sliced almonds, 20g raisins when blueberries are too expensive, small amount of Ken's Lite Raspberry Walnut Vinaigrette.
The salad varies. Sometimes I use kidney or pinto beans as the protein, sometimes broiled chicken breast.
Dinner: pork tenderloin is awesome! I like to marinade it all day in teriyaki sauce and just cook it in the oven. I'll have a big helping of veggies and maybe more salad, or I may make a quinoa dish to be a side.
I'll have a mid-morning snack of plain Greek yogurt with a tbsp of chia seeds and a tbsp of chocolate whey protein powder. Afternoon snack could be an ounce of almonds, a Kashi TLC Chewy Trail Mix bar, a nectarine... Whatever.
That's around 1400 calories. I'm in maintenance now, so I'm having bigger portions. On days when I do weight workouts, I have the milk & whey powder after that instead of the run.
Then there's lots of water throughout the day, and green tea. I put lemon juice in all the water I drink at home. It's supposed to raise your metabolism, but I just like how it tastes.
I focus on getting a lot of fiber because I tend to have a slow digestive system, and I shoot for 1g of protein for each pound of my body weight. Try to keep added sugar to a minimum and limit carbs.
My favorite stupid meal is fat free refried beans with an ounce of Monterey jack and salsa on a low carb tortilla. I'm single, so I can get away with that and some veggies.
Bobbi-B
Cathlete
Here's a typical day, 1825 calories total. (I'm vegan and wheat-free, btw.)
Breakfast: 1 c. steel cut oats w/ 1 banana & 1 Tbsp. almond butter. 350 calories.
Snack: Apple, 100 calories.
Lunch: From Chipotle's: Veggie salad (romaine lettuce, black beans, mild tomato salsa, corn salsa, guacamole, NO dressing) 375 calories.
Snack: Carrots & hummus, 200 calories.
Dinner: Tofu, mixed veggie, & brown rice stir fry, 500 calories.
Snack (post work-out): Protein smoothie (frozen banana, frozen blueberries & strawberries, protein powder, 1/4-1/2 c. rice or almond milk) 300 calories.
Edited to add: on days that I don't work out, I usually skip the evening snack, or if I'm feeling hungry I'll have a piece of fruit or less than 200 calories of dinner leftovers.
Breakfast: 1 c. steel cut oats w/ 1 banana & 1 Tbsp. almond butter. 350 calories.
Snack: Apple, 100 calories.
Lunch: From Chipotle's: Veggie salad (romaine lettuce, black beans, mild tomato salsa, corn salsa, guacamole, NO dressing) 375 calories.
Snack: Carrots & hummus, 200 calories.
Dinner: Tofu, mixed veggie, & brown rice stir fry, 500 calories.
Snack (post work-out): Protein smoothie (frozen banana, frozen blueberries & strawberries, protein powder, 1/4-1/2 c. rice or almond milk) 300 calories.
Edited to add: on days that I don't work out, I usually skip the evening snack, or if I'm feeling hungry I'll have a piece of fruit or less than 200 calories of dinner leftovers.
Last edited:
Fit_mommy
Cathlete
I don't eat the same exact thing every day but this is one example of a pretty typical looking day for me....
Breakfast: 1/4 cup oatmeal w/1 tbsp natural p/b
Snack: 2 sheets of graham crackers with low fat cheese slices (I use mozzerella)
Lunch: Large salad (romain, green and red peppers, olives, cucumber, tomato, craisins, low fat asian dressing) with deli turkey or tuna (no bread usually but sometimes I'll make a sandwich w/a low calorie wheat bread, pita or wrap)
Snack: 1/2 cup 1% cottage cheese w/honey and a piece of fruit (apple or banana usually)
Dinner: Protein (chicken, chicken sausage, fish, etc), smaller salad (ingredients don't change that much) or cooked green veggie and sweet potato
Dessert: 1 piece of 70% dark chocolate
Breakfast: 1/4 cup oatmeal w/1 tbsp natural p/b
Snack: 2 sheets of graham crackers with low fat cheese slices (I use mozzerella)
Lunch: Large salad (romain, green and red peppers, olives, cucumber, tomato, craisins, low fat asian dressing) with deli turkey or tuna (no bread usually but sometimes I'll make a sandwich w/a low calorie wheat bread, pita or wrap)
Snack: 1/2 cup 1% cottage cheese w/honey and a piece of fruit (apple or banana usually)
Dinner: Protein (chicken, chicken sausage, fish, etc), smaller salad (ingredients don't change that much) or cooked green veggie and sweet potato
Dessert: 1 piece of 70% dark chocolate
MidgetDogg
Cathlete
Oh... don't give up on hummus! Get some (or better yet... make it yourself) with a lot of garlic in it. Then you can make some excellent veggie wraps with them. I looooove hummus.
I also like to use spaghetti squash in place of pasta. I tried this excellent recipe I found on Allrecipes.com last week where you make a pasta sauce with crushed tomatoes and ground turkey, onion, garlic and spices and serve it over spaghetti squash. I liked it better than if I had been eating it over pasta.
There is a whole sea of healthy recipes on the internet and I've only tried a couple that I didn't like.
I also like to use spaghetti squash in place of pasta. I tried this excellent recipe I found on Allrecipes.com last week where you make a pasta sauce with crushed tomatoes and ground turkey, onion, garlic and spices and serve it over spaghetti squash. I liked it better than if I had been eating it over pasta.
There is a whole sea of healthy recipes on the internet and I've only tried a couple that I didn't like.
MidgetDogg
Cathlete
Ha! I was thinking the same thing. I used to make my own, but my blenders keep breaking.
RapidBreath
Cathlete
Have you tried making your own humus? its just garbanzo beans and olive oil and maybe some garlic with lemon juice. The premade can be yucky
mom418
Cathlete
i love the roasted red pepper flavor. but i think everything tastes better with roasted red peppers. you could also replace the chick peas with a different type of bean. rachael ray has a million ideas of different ways to make hummus and pesto too. dh doesnt care for reg hummus either, some of us just dont like it. but he always wants beans with some meat.