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B- cornflakes with fresh raspberries & strawberries with skim milk
tea with skim milk
Bike ride 22 km. @28 degrees F or so, with stop halfway for zaatar flatbread warmed up, coffee and small hazelnut phyllo pastry at a Middle Eastern bakery
Snack at home
tea with skim milk
1/2 flatbread with hummus
Dinner- light noodles lightly sauteed with bok choy & Chinese green cabbage. Side dish with steamed savoury egg custard with sliced beef.
Snack- tea with milk, cashew phyllo roll (finger sized!), some cornflakes with milk (I know, wierd.)
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Sunday is always strange if I go to church, which I did today :)
B: steel cut oats with 1 scrambled egg white + 1 whole egg; blueberries, a few almonds, skim milk and coffee
L: Powerbar Performance energy bar
90 minutes weights workout
Post-workout snack - Luna Protein bar
I was still starving, so grabbed a chicken+alfalfa sprout on whole grain bread from the cooler at the gym
D: Pretty much grazed as I traveled here and there. 1 cup salad with a bit of Catalina dressing, 1 tiny roasted skinless chicken breast, 7 roasted garlic asparagus spears, 1 teaspoon peanut butter with 3 small squares dark chocolate, a bit of skim milk. This was all over the course of about 3 hours and two different places.
Still below my calorie goal for today (by a fair amount) but a little better than yesterday :)
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B#1, before planned breakfast ride: bowl of non fat Greek yogurt with whole wheat flakes and blueberries, one cup coffee
B#2, during ride: 1.5 short stack apple pancakes, piece of ham, half a cup of coffee. DH and I should have split our order, neither of us could finish.
S: packet of nuts and cranberries
D: at restaurant, again... it's restaurant week. glass of red wine, small empanada with veggies, grilled salmon, terrine of veggies, 3 slices of fried potatoes, slice of Machengo cheese with quince
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B: 2 scrambled egg whites, steel-cut oats with 5 almonds and blueberries, skim milk, coffee
S: apple, low-fat/skim cheese stick
L: garlic roasted asparagus, roasted skinless chicken breast, brown rice
S: banana, 1 tsp PB
D: Wonderful chicken souvlaka (spelling?) with tziki sauce/pita appetizer, Greek green beans and potatoes, a bit of rice, and half a baklava for dessert. It was a wonderful restaurant and while I hardly ever have an appetizer and never have a real dessert, it was a very nice meal.
I did finally made my new calorie target...and went over by roughly 100 calories...but I rarely go out so it was a nice change. Good food, good company :D
Interestingly enough, I finished the day with roughly the percentages of carbs/protien/fats that my nutritionist wants me to have. Of course you can only approximate what you can track from a restaurant meal, the unknown from dinner was the amount of olive oil...so I approximated when I logged it all.
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2 dried apricots and 5 almonds before run-walk
B: turkey breast with melted low ft cheddar over tomatoes, small bowl of whole wheat flakes, 1% milk, blueberries, coffee
L: left over turkey meatball minestrone
S: nuts and cranberries
D: half a slice of Machengo, slice of quince, 3 pieces small veal scallopini, whole wheat cous cous with grape tomatoes and spinach, 2 pieces dark chocolate
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B: 1 piece of toast with butter, coffee (need to go to the store, no milk, etc.)
Snack: handful of goldfish crackers at work
Lunch: Large bowl of beef vege soup (homemade)
Snack: 2 small cookies (homemade by my boss' wife)
Dinner: 1 chicken thigh, homemade marinara sauce, small amount of spagetti pasta, 1 glass red wine
Dessert: piece of mixed fruit pie
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5 almonds and 2 dried apricots before strength and core class
B:egg white omelette with pesto, small bowl of plain Greek yogurt and blueberries, coffee
L: finished the rest of the turkey meatball minestrone, an apple
S: packet of nuts and cranberries
D: piece of Machengo cheese, home made fajitas, with one whole wheat tortilla, chicken, peppers and onions, side of refried black beans, 2 squares dark chocolate, half a glass of red wine.
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Yesterday:
B: 1 scrambled egg white with 1 whole egg; steel cut oats with a couple of almonds and cranberries + bit of PB, skim milk, coffee
S: small apple with 1 tsp PB
L: left over chicken souvlaki, broccoli, brown rice
S: small banana with 1 tsp PB
Pre-workout snack: Luna bar
1 hour group training class
30 minute Bosu class
D: roasted skinless chicken breast, left-over garlic-roasted asparagus, 1/2 cup brown rice, 1/4 cup almonds/dried cranberries/cashews, skim milk
Still below my calorie target for a workout day, but not by too much. Nutritional splits pretty much on target though a little too much protein (supposed to get about 90, this was closer to 111).
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B: cereal, strawberries milk, coffee
Snack - 1 cookie
L: bowl of beef vege soup
D: 1 hamburger patty, roasted potatoes, large salad with blue cheese crumbles and vinaigrette dressing, 1 glass red wine
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Yesterday:
B: 3 eggs, cheddar
MS: key lime larabar
L: grilled chicken cobb salad w/ oil and vinegar
AS: banana
D: grilled chicken thigh and salad
today:
B: three egg omelet with tomato and mushroom, homemade corned beef hash with peppers and potatoes
L: avocado... not terribly hungry after that late breakfast!
I'm making pork tenderloin, asparagus, and sauteed greens for dinner.
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Today:
B: B: 1 scrambled egg white with 1 whole egg; steel cut oats with a couple of almonds and cranberries, skim milk, coffee
S: small apple, mozz. cheese stick
L: Roasted skinless chicken breast, brown rice with mushrooms, broccoli
S: small banana with a bit of PB
Planned pre-ride snack:
bowl of bran flakes with nuts and berries - craving this for some reason
Planned 80-90 minute bike ride :)
D: unsure, perhaps an egg white omelet with mushrooms, onion, salmon and berries for dessert, we will see. Should have a small salad as well with whatever veggies I've in the fridge.
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B: 2 egg omelette with lox and onions, an orange, coffee
24 mile ride, at mile 19 we had lunch at a restaurant
L: chicken Cobb salad with avocado and blue cheese, 4 oz. gelato
S: nuts and cranberries
D: 5 slices of flank steak with chili lime rub, sauteed peppers, salad, 2 squares of chocolate
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I ended up making grilled pork tenderloin with swiss chard sauteed with bacon and baked sweet potatoes for my mom and step-dad last night. So heavenly! Now time to break the fast!
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B: 1 piece WG toast, 2 scrambled eggs, hashbrowns, oj, coffee
L: tortilla chips, salsa, dollop of sour cream
S: 1/2 pita and red pepper hummus
D: 2 pieces of homemade pizza, 2 glasses of red wine, large salad with blue cheese crumbles and vinaigrette
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I scan this thread often, and I always feel like I eat *a lot* compared to some of you. Here's yesterday:
6:00 am: banana
6:30 am: 2700 yard swim
8:00 am: Gu Roctane gel
8:15 am: 40 minute run
9:30 am: (breakfast, finally!) 2 eggs, 1 chicken sausage, 2 small slices homemade wholegrain bread with homemade strawberry fig jam
11:00am: apple
1:00 pm: (lunch) salad (spinach, mushrooms, carrots, sweet peppers) with balsamic vinegar and topped with 1/2 can of salmon (about 2 oz.), 1/2 medium sweet potato, 1 cup steamed broccoli
4:00 pm 1 cup nonfat greek yogurt
6:30 pm (dinner) 1/4 of a medium roasted butternut squash with a dash of maple syrup and a sprinkling of unsweetened shaved coconut, kale water-sauteed with mushrooms and garlic, steamed broccoli.
Huh. I ate 7 times yesterday! I guess that's typical for me though, when I have a double workout, like yesterday. If I have just one workout, I eat 6 times.
On the bright side, this WAS within my calorie budget for the day! ;)
