You wanted to know what I eat... well here it is!
5 sample days:
3 Meals + 1 Dessert Snack (Healthy)
3 Meals + 1 Dessert Snack (Healthy v2)
3 Meals + 1 Dessert Snack (Indulgent)
3 Meals + 1 Dessert Snack (Indulgent v2)
3 Meals + 2 Snacks
3 Meals + 1 Healthy Dessert Snack
Breakfast
Oatmeal with Almond Butter, Berries, and Whey Protein
Oatmeal: 1 cup (dry) - 300 calories, 54g carbs, 10g protein, 5g fat
Almond Butter: 2 tablespoons - 190 calories, 6g carbs, 7g protein, 16g fat
Blueberries: 1/2 cup - 42 calories, 11g carbs, 0.5g protein, 0g fat
Whey Protein: 1 scoop - 120 calories, 3g carbs, 24g protein, 1g fat
Banana: 1 medium - 105 calories, 27g carbs, 1g protein, 0.3g fat
Total: 757 calories, 101g carbs, 42.5g protein, 22.3g fat
Lunch
Grilled Chicken Salad with Added Extras
Chicken Breast: 6 oz (cooked) - 276 calories, 0g carbs, 53g protein, 6g fat
Kale: 2 cups - 66 calories, 12g carbs, 6g protein, 1g fat
Red Onion: 1/4 cup - 16 calories, 4g carbs, 0g protein, 0g fat
Green & Red Peppers: 1 cup - 30 calories, 7g carbs, 1g protein, 0g fat
Guacamole: 2 tablespoons - 50 calories, 3g carbs, 1g protein, 4g fat
Greek Yogurt (Plain): 1/2 cup - 50 calories, 3g carbs, 9g protein, 0g fat
Almonds: 1/4 cup - 207 calories, 6g carbs, 8g protein, 18g fat
Total: 695 calories, 35g carbs, 78g protein, 29g fat
Dinner
Salmon with Rice and Vegetables
Salmon: 6 oz (cooked) - 367 calories, 0g carbs, 39g protein, 22g fat
Minute Rice: 1 cup (cooked) - 205 calories, 44g carbs, 4g protein, 0g fat
Asparagus: 1 cup - 27 calories, 5g carbs, 3g protein, 0g fat
Extra Virgin Olive Oil: 1 tablespoon - 120 calories, 0g carbs, 0g protein, 14g fat
Sweet Onion: 1/2 cup - 26 calories, 6g carbs, 0g protein, 0g fat
Total: 745 calories, 55g carbs, 46g protein, 36g fat
Dessert Snack
Greek Yogurt with Honey, Strawberries, and Almond Butter
Plain Greek Yogurt (Chobani): 1 cup - 100 calories, 6g carbs, 17g protein, 0g fat
Honey: 1 tablespoon - 64 calories, 17g carbs, 0g protein, 0g fat
Strawberries: 1 cup - 53 calories, 13g carbs, 1g protein, 0g fat
Almond Butter: 1 tablespoon - 95 calories, 3g carbs, 2g protein, 9g fat
Total: 312 calories, 39g carbs, 20g protein, 9g fat
Daily Totals
Calories: 757 (breakfast) + 695 (lunch) + 745 (dinner) + 312 (dessert snack) = 2509 + 312 = 3161 calories
Carbs: 101g (breakfast) + 35g (lunch) + 55g (dinner) + 39g (dessert snack) = 230g
Protein: 42.5g (breakfast) + 78g (lunch) + 46g (dinner) + 20g (dessert snack) = 186.5g
Fat: 22.3g (breakfast) + 29g (lunch) + 36g (dinner) + 9g (dessert snack) = 96.3g
3 Meals + 1 Dessert Snack Healthy
Breakfast
Oatmeal with Almond Butter, Berries, and Whey Protein
Oatmeal: 1 cup (dry) - 300 calories, 54g carbs, 10g protein, 5g fat
Almond Butter: 2 tablespoons - 190 calories, 6g carbs, 7g protein, 16g fat
Blueberries: 1/2 cup - 42 calories, 11g carbs, 0.5g protein, 0g fat
Whey Protein: 1 scoop - 120 calories, 3g carbs, 24g protein, 1g fat
Banana: 1 medium - 105 calories, 27g carbs, 1g protein, 0.3g fat
Total: 757 calories, 101g carbs, 42.5g protein, 22.3g fat
Lunch
Grilled Chicken Salad with Added Extras
Chicken Breast: 6 oz (cooked) - 276 calories, 0g carbs, 53g protein, 6g fat
Kale: 2 cups - 66 calories, 12g carbs, 6g protein, 1g fat
Red Onion: 1/4 cup - 16 calories, 4g carbs, 0g protein, 0g fat
Green & Red Peppers: 1 cup - 30 calories, 7g carbs, 1g protein, 0g fat
Guacamole: 2 tablespoons - 50 calories, 3g carbs, 1g protein, 4g fat
Greek Yogurt (Plain): 1/2 cup - 50 calories, 3g carbs, 9g protein, 0g fat
Almonds: 1/4 cup - 207 calories, 6g carbs, 8g protein, 18g fat
Total: 695 calories, 35g carbs, 78g protein, 29g fat
Dinner
Salmon with Rice and Vegetables
Salmon: 6 oz (cooked) - 367 calories, 0g carbs, 39g protein, 22g fat
Minute Rice: 1 cup (cooked) - 205 calories, 44g carbs, 4g protein, 0g fat
Asparagus: 1 cup - 27 calories, 5g carbs, 3g protein, 0g fat
Extra Virgin Olive Oil: 1 tablespoon - 120 calories, 0g carbs, 0g protein, 14g fat
Sweet Onion: 1/2 cup - 26 calories, 6g carbs, 0g protein, 0g fat
Total: 745 calories, 55g carbs, 46g protein, 36g fat
Dessert Snack
Greek Yogurt with Honey, Strawberries, and Almond Butter
Plain Greek Yogurt (Chobani): 1 cup - 100 calories, 6g carbs, 17g protein, 0g fat
Honey: 1 tablespoon - 64 calories, 17g carbs, 0g protein, 0g fat
Strawberries: 1 cup - 53 calories, 13g carbs, 1g protein, 0g fat
Almond Butter: 1 tablespoon - 95 calories, 3g carbs, 2g protein, 9g fat
Total: 312 calories, 39g carbs, 20g protein, 9g fat
Daily Totals
Calories: 757 (breakfast) + 695 (lunch) + 745 (dinner) + 312 (dessert snack) = 2509 + 312 = 3161 calories
Carbs: 101g (breakfast) + 35g (lunch) + 55g (dinner) + 39g (dessert snack) = 230g
Protein: 42.5g (breakfast) + 78g (lunch) + 46g (dinner) + 20g (dessert snack) = 186.5g
Fat: 22.3g (breakfast) + 29g (lunch) + 36g (dinner) + 9g (dessert snack) = 96.3g
3 Meals + 1 Dessert Snack (Indulgent)
Breakfast
Oatmeal with Almond Butter, Berries, and Whey Protein
Oatmeal: 1 cup (dry) - 300 calories, 54g carbs, 10g protein, 5g fat
Almond Butter: 1 tablespoon - 95 calories, 3g carbs, 2g protein, 9g fat (reduced from 2 tablespoons)
Blueberries: 1/2 cup - 42 calories, 11g carbs, 0.5g protein, 0g fat
Whey Protein: 1 scoop - 120 calories, 3g carbs, 24g protein, 1g fat
Banana: 1 medium - 105 calories, 27g carbs, 1g protein, 0.3g fat
Total: 662 calories, 98g carbs, 37.5g protein, 15.3g fat
Lunch
Grilled Chicken Salad with Added Extras
Chicken Breast: 6 oz (cooked) - 276 calories, 0g carbs, 53g protein, 6g fat
Kale: 2 cups - 66 calories, 12g carbs, 6g protein, 1g fat
Red Onion: 1/4 cup - 16 calories, 4g carbs, 0g protein, 0g fat
Green & Red Peppers: 1 cup - 30 calories, 7g carbs, 1g protein, 0g fat
Guacamole: 2 tablespoons - 50 calories, 3g carbs, 1g protein, 4g fat
Greek Yogurt (Plain): 1/2 cup - 50 calories, 3g carbs, 9g protein, 0g fat
Almonds: 1/8 cup - 103.5 calories, 3g carbs, 4g protein, 9g fat (reduced from 1/4 cup)
Total: 591.5 calories, 32g carbs, 74g protein, 20g fat
Dinner
Salmon with Rice and Vegetables
Salmon: 6 oz (cooked) - 367 calories, 0g carbs, 39g protein, 22g fat
Minute Rice: 2 cups (cooked) - 410 calories, 88g carbs, 8g protein, 0g fat (increased from 1.5 cups)
Asparagus: 1 cup - 27 calories, 5g carbs, 3g protein, 0g fat
Extra Virgin Olive Oil: 1 teaspoon - 40 calories, 0g carbs, 0g protein, 4.7g fat (reduced from 1 tablespoon)
Sweet Onion: 1/2 cup - 26 calories, 6g carbs, 0g protein, 0g fat
Total: 870 calories, 99g carbs, 50g protein, 26.7g fat
Dessert Snack
Ben & Jerry's Ice Cream
Ben & Jerry's Ice Cream: 1 serving (2/3 cup, 140g) - 420 calories, 36g carbs, 7g protein, 28g fat
Total: 420 calories, 36g carbs, 7g protein, 28g fat
Final Daily Totals
Calories: 662 (breakfast) + 591.5 (lunch) + 870 (dinner) + 420 (dessert snack) = 2543.5 + 420 = 2963.5 calories
Carbs: 98g (breakfast) + 32g (lunch) + 99g (dinner) + 36g (dessert snack) = 265g
Protein: 37.5g (breakfast) + 74g (lunch) + 50g (dinner) + 7g (dessert snack) = 168.5g
Fat: 15.3g (breakfast) + 20g (lunch) + 26.7g (dinner) + 28g (dessert snack) = 90g
3 Meals + 1 Dessert Snack (Indulgent) v2
Breakfast
Oatmeal with Almond Butter, Berries, and Whey Protein
Oatmeal: 1 cup (dry) - 300 calories, 54g carbs, 10g protein, 5g fat
Almond Butter: 1 tablespoon - 95 calories, 3g carbs, 2g protein, 9g fat
Blueberries: 1/2 cup - 42 calories, 11g carbs, 0.5g protein, 0g fat
Whey Protein: 1 scoop - 120 calories, 3g carbs, 24g protein, 1g fat
Banana: 1 medium - 105 calories, 27g carbs, 1g protein, 0.3g fat
Greek Yogurt (Plain): 1 cup - 100 calories, 6g carbs, 17g protein, 0g fat
Total: 762 calories, 104g carbs, 54.5g protein, 15.3g fat
Lunch
Chicken and Rice Bowl
Chicken Breast: 6 oz (cooked) - 276 calories, 0g carbs, 53g protein, 6g fat
Minute Rice: 2 cups (cooked) - 410 calories, 88g carbs, 8g protein, 0g fat
Green & Red Peppers: 1 cup - 30 calories, 7g carbs, 1g protein, 0g fat
Sweet Onion: 1/2 cup - 26 calories, 6g carbs, 0g protein, 0g fat
Guacamole: 2 tablespoons - 50 calories, 3g carbs, 1g protein, 4g fat
Total: 792 calories, 104g carbs, 63g protein, 10g fat
Dinner
Lean Steak with Sweet Potato and Vegetables
Lean Steak (Sirloin): 6 oz (cooked) - 300 calories, 0g carbs, 48g protein, 10g fat
Sweet Potato: 2 large (360g) - 324 calories, 74g carbs, 8g protein, 0g fat (increased portion to balance calories)
Asparagus: 1 cup - 27 calories, 5g carbs, 3g protein, 0g fat
Extra Virgin Olive Oil: 1 teaspoon - 40 calories, 0g carbs, 0g protein, 4.7g fat
Total: 691 calories, 79g carbs, 59g protein, 14.7g fat
Dessert Snack
Ben & Jerry's Ice Cream
Ben & Jerry's Ice Cream: 1 serving (2/3 cup, 140g) - 420 calories, 36g carbs, 7g protein, 28g fat
Total: 420 calories, 36g carbs, 7g protein, 28g fat
Final Daily Totals
Calories: 762 (breakfast) + 792 (lunch) + 691 (dinner) + 420 (dessert snack) = 2665 + 420 = 3085 calories
Carbs: 104g (breakfast) + 104g (lunch) + 79g (dinner) + 36g (dessert snack) = 323g
Protein: 54.5g (breakfast) + 63g (lunch) + 59g (dinner) + 7g (dessert snack) = 183.5g
Fat: 15.3g (breakfast) + 10g (lunch) + 14.7g (dinner) + 28g (dessert snack) = 68g
3 Meals + 2 Snacks
Breakfast
Oatmeal with Almond Butter and Berries
Oatmeal: 1 cup (dry) - 300 calories, 54g carbs, 10g protein, 5g fat
Almond Butter: 2 tablespoons - 190 calories, 6g carbs, 7g protein, 16g fat
Blueberries: 1/2 cup - 42 calories, 11g carbs, 0.5g protein, 0g fat
Total: 532 calories, 71g carbs, 17.5g protein, 21g fat
Snack
Greek Yogurt with Honey and Strawberries
Plain Greek Yogurt (Chobani): 1 cup - 100 calories, 6g carbs, 17g protein, 0g fat
Honey: 1 tablespoon - 64 calories, 17g carbs, 0g protein, 0g fat
Strawberries: 1 cup - 53 calories, 13g carbs, 1g protein, 0g fat
Total: 217 calories, 36g carbs, 18g protein, 0g fat
Lunch
Grilled Chicken Salad
Chicken Breast: 6 oz (cooked) - 276 calories, 0g carbs, 53g protein, 6g fat
Kale: 2 cups - 66 calories, 12g carbs, 6g protein, 1g fat
Red Onion: 1/4 cup - 16 calories, 4g carbs, 0g protein, 0g fat
Green & Red Peppers: 1 cup - 30 calories, 7g carbs, 1g protein, 0g fat
Guacamole: 2 tablespoons - 50 calories, 3g carbs, 1g protein, 4g fat
Total: 438 calories, 26g carbs, 61g protein, 11g fat
Snack
Hummus and Vegetables
Hummus: 1/4 cup - 100 calories, 9g carbs, 4g protein, 6g fat
Cucumber: 1 cup - 16 calories, 4g carbs, 1g protein, 0g fat
Carrots: 1 cup - 50 calories, 12g carbs, 1g protein, 0g fat
Total: 166 calories, 25g carbs, 6g protein, 6g fat
Dinner
Salmon with Rice and Vegetables
Salmon: 6 oz (cooked) - 367 calories, 0g carbs, 39g protein, 22g fat
Minute Rice: 1 cup (cooked) - 205 calories, 44g carbs, 4g protein, 0g fat
Asparagus: 1 cup - 27 calories, 5g carbs, 3g protein, 0g fat
Extra Virgin Olive Oil: 1 tablespoon - 120 calories, 0g carbs, 0g protein, 14g fat
Total: 719 calories, 49g carbs, 46g protein, 36g fat
Daily Totals
Calories: 2072 + dinner (719) = 3151 calories
Carbs: 207g + dinner (49g) = 256g
Protein: 120.5g + dinner (46g) = 166.5g
Fat: 74g + dinner (36g) = 110g
Legal Disclaimer
The content provided on this blog is for informational purposes only and is not intended as medical advice. The information shared here should not be construed as recommendations or endorsements for any particular health, fitness, or nutrition plan. It is important to note that the content is general in nature and not tailored to the specific needs of any individual. Before starting any fitness program or making changes to your diet, it is essential to consult with a qualified medical professional and a registered dietitian. They can provide personalized advice, guidance, and assess your individual health needs, ensuring that any changes you make are safe and appropriate for you. By using the information on this blog, you acknowledge that it is your responsibility to do your own research and consult with healthcare providers to make informed decisions about your health and fitness. Everett Miner & Miner Fitness is not liable for any injury, loss, or harm resulting from the use of the information provided.
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Comprehensive Coaching Services
1. Weekly Check-in Coaching Call
A dedicated call to discuss progress, address concerns, and adjust plans as needed.
2. Training Sessions
Frequency: 1-4 times per week, based on your needs and goals.
Personalized Resistance Training Programming:
Weight Training:
Featuring periodization to ensure progressive overload and optimal results.
Includes alternative exercises based on available equipment or personal limitations.
Offers alternative workout splits tailored to your schedule.
Incorporates strategies for breaking plateaus.
Progressions and regressions to cater to your fitness level.
Exercise tempo selection for optimal performance and safety.
Ab/Core Training: Focused routines to strengthen and tone your core.
Cardio Fitness Training: Customized cardio plans to improve endurance and cardiovascular health.
Warm Ups & Cool Downs: Structured routines to prepare your body for exercise and aid recovery.
3. Text Support
Ask questions anytime for ongoing support and motivation.
4. Live Form Checks & Video Analysis
Real-time feedback on exercise form and technique to ensure safety and effectiveness.
5. Workout Tracking
Comprehensive tracking of your workouts to monitor progress and make necessary adjustments.
6. Personalized Nutrition Advice & Meal Guidance
Tailored nutrition plans and meal guidance to support your fitness goals.
Meal Diary Tracking: Monitor your dietary intake and adjust as necessary for optimal results.
7. Initial Fitness Assessments
Static Posture Assessment: Evaluates your posture to identify imbalances.
Dynamic Postural Assessment (OHSA): Assesses movement patterns to identify areas for improvement.
Cardiovascular Assessment (if needed): Evaluates cardiovascular fitness levels.
Strength Assessment (if needed): Determines your current strength levels and identifies areas for improvement.
8. Periodic Re-Assessments
Regular evaluations to track progress and adjust the training plan as needed.
9. Custom Mobility & Flexibility Training
Mobility Training: Exercises designed to enhance joint movement and function.
Flexibility Training: Routines to improve muscle elasticity and overall flexibility.
10. Individualized Corrective Exercises for Injury Prevention
Customized exercises to address specific weak
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