First of all, you can’t just copy what I do. The food I eat is specific for my weight, height, lifestyle and goals BUT you can and should take away some ideas from it.
I’m not adding all the measurements because to be honest, I don’t measure food that often.
At first you can do, but then you learn to know what works for you.
It can get overwhelming counting and measuring all the time, cause obsession and can actually end up just effecting your mental health negatively.
Anyway let’s get started.
Considering what my previous blogs have covered, I have an 8 hour eating window on my 16:8 fast and also exercise regularly which I have also explained before in a previous article. Here we go…
- 3 Weetabix
- 300ml of semi skimmed milk
- Handful of blueberries
- 1 Banana
- Protein yoghurt (25g protein)
Pre-workout meal (3-4pm)
- Seeded multi grain bread x2 slices (Toast it)
- Wholenut peanut butter (Don’t measure it just have enough on there)
- Hummus bite crisps (Not great, not terrible but I like crunching my crisps)
- Protein bar (20g protein)
Post workout meal (6-7pm)
- Chicken breast/fillets
- Potatoes x2 (Mash it up)
- Half a plate of mixed vegetables
- Pour gravy on it because gravy is life
- Glass of sparkling water mixed with some dilute (As a replacement for fizzy drinks)
Late night snack (8-8:30pm)
- 2 scoops protein (45/50g)
- 200ml Almond milk
This is what I roughly eat on a daily basis minus the odd day where I might have something different for tea like pizza 🍕
My dinner and snacks are always the same but I mix it up with oats or eggs too depending on how I feel for breakfast.
I don’t eat chicken every night (bore off) but I try to have a meat/carb/veg combination every evening. Lean pork chops are just as good.
This a maintenance diet for me regarding my weight. Combined with my training though, I’m able to lose body fat whilst retaining and being able to build muscle mass.
You can make changes to my diet to make it better and I know where it can be improved etc. But right now, I’m slowly integrating new habits and getting the desired results as well as lots of energy. I will continue to educate myself and improve but this is a solid foundation for me to work from.
This is where I’m at with it right now and my macros and micronutrients are more or less being fulfilled on a daily basis and I’m hitting my calorie goals.
This is not an expensive way of eating!
Being a father, with bills to pay each month I don’t have lots of expendable cash to throw at nutrition. So for my budget, this diet works for me and I believe is the most effective way of doing things until I increase my income or decrease my outgoings 😅
It’s important to know that alongside this, I use supplements and also consume at least 2L of water a day as well as plenty of exercise.
I will talk about my supplements I currently use in my next blog and I’m working on putting together an informative supplement guide that will be downloadable.
This is obviously simple and that’s how it should be, you don’t need to be Gordon Ramsay.
If you have any insights, ideas or need any advice on your nutrition please send me a message and ask me any questions that are on your mind.