In this post, I’m going to share with you what I eat on a typical day so if you like, feel free to use these tips and suggestions in your own daily meal plan.
I usually prepare breakfast within 5 minutes of waking up.
Breakfast for me isn’t always the same, but I generally eat eggs with whatever else i’m having.
So, how do you like your eggs?
It depends how I feel, I might I have an omelette, boiled eggs, or scrambled eggs.
Option #1: Boiled Eggs for Breakfast
If I decide to have boiled eggs for breakfast, I’ll put 3-4 eggs in a pot and let it boil for 15 minutes.
Option #2: Omelettes for Breakfast
If I decide to eat an omelette, I’ll mix into a bowl, 2 whole eggs, 4 egg whites, half cup tomatoes, lettuce or spinach.
I’ll use a non-stick olive oil cooking spray on the pan, then pour in omelette mixture and let it cook for 10-15 minutes.
Option #3: Scrambled Eggs for Breakfast
If I decide to have scrambled eggs, I’ll mix 2 whole eggs and 4 egg whites into a breakfast bowl and then let it heat up in the microwave for 3-5 minutes.
I find this a lot easier instead of cooking in a pot on the stove.
The reason I like to cook scrambled eggs in the microwave is because, it’s much easier to clean a breakfast bowl than it is a pot.
Okay, I’m a bit lazy, but I like to save time!
After breakfast, I’ll prepare the rest of my meals for the day. I find this is a huge time saver. I can easily throw on some meat (Chicken breasts, steak or fish).
While the meat are cooking, I’ll boil the kettle, grab a large bowl and fill it with frozen mixed vegetables, then pour the boiled hot water into the bowl and finally heat it up in the microwave for 5-6 minutes.
While the meat and the veg is cooking, I’ll cook a half bag of brown rice in a pot of boiling water and let it cook on the stove for 20 minutes.
That’s it! So once everything is finished cooking, I’ll get 3 plastic containers and add a meat separately into each one, along with a small portion veg and brown rice.
Then, if I wanted to I could even take one of these meals to the gym with me so I can eat first thing after my workout with a protein shake or a bottle of water.
I’ll store the other two meal containers in the fridge so I can eat later on.
Note: I always cook the steak, fish or chicken separately, eg cook steak under the grill while the chicken is in the oven. Or I might have fish or a stir fry, but most of the time I like to prepare all my meals for the day.
The same goes for the veggies and brown rice. Some days I eat salads or sweet potato with my meat. I like to mix it up a bit.
I try to eat at least 5-6 meals a day.
Here is a sample of what each of my meals look like:
Meal 1 (9:00 AM)
An Omelette (2 whole eggs, 4 egg whites, half cup tomatoes, lettuce or spinach), 1/2 cup of porridge oats and a cup of coffee and glass of water.
Meal 2 (12:00 AM)
8 oz Tuna Fish, 1/2 Cup of Mixed Veggies, 1/2 Cup of Brown Rice, 30 grams of whey protein.
Meal 3 (3:00 PM)
10 oz Chicken Breast, half cup of brown rice, 1 cup of brocolli.
Meal 4 (4:30 PM)
2 Brown Rice Cakes, 1 tbs of Natural Peanut Butter, 1 Banana.
Meal 5 (6:30 PM)
10 oz Sirloin Steak, 1/2 cup of mixed veggies, 30 grams of whey protein.
Meal 6 (8:30 PM)
4 oz Tuna Fish, 1 small sweet potato, 1 cup of Brocolli.
As you can see it’s not hard to eat healthy and it’s a great way to prevent sugar cravings by eating in this manner.
We all have cravings to eat something sweet. Instead, I eat things such as protein bars, oats or some fruits. It’s so much better than eating junk food.
When is it okay to have a cheat meal?
As a reward for eating clean and training hard at the gym, 4-5 days a week, I always allow myself for one day only, to eat whatever I want to eat.
But I don’t go too crazy. I might eat a full pack of cookies, a bowl of ice-cream or a 12 inch pizza.
I’m not saying that you shouldn’t binge eat for one day a week, go ahead!
If you worked your butt off in the gym and ate clean for six days straight, then you’re definitely entitled to binge eat at your favorite fast food restaurant (McDonald’s, Burger King, Pizza Hut, wherever you want!)
I try not to eat much junk because and instead maintain a clean eating diet because I actually feel more energized and healthier.
Occasionally, when I’m out socializing with friends, I typically drink more than five pints of beer and eat quite a fair amount before going to bed.
But, it’s been about six months now since I’ve had a few drinks, guess I haven’t had time to socialize much lately. 😉
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