Sometimes people ask me what my food plan is or what diet it is that I'm following. It's just my own plan that I've been tweaking as I've learned more about nutrition and how my own body is working. I've not always been very disciplined with food and definitely not always been the most healthy but these days I'm finding I'm eating well and enjoying a plan I can actually stick to. Along with my training and climbing I'm able to eat what feels to me like LOADS, it's healthy and I love the food I get to eat too. YUM!
My workouts are 90 minutes each morning...
You can see my current training split here.
My food is:
- Hitting 200g protein daily
- Eating around 2500 calories (eating better whole food carbs now, cake only once a week and feeling great!)
- Average daily deficit -500 calories (based on maintenance of 2390)
So here's what I'm eating on a typical week at the moment in more detail. A lot of it might seem boring but I love it and there's enough variation for me personally to enjoy it.
Monday (Shake day)
BREAKFAST - Eggwhites and Toast
- 7.5 eggwhites and 3 eggs mixed in
- 2 slices brown bread
SNACK - Oatshake
- 1 scoop protein shake made with water
- 50g oats blended in
LUNCH - Tuna & Chicken Sandwich
- 2 slices brown bread
- 1 tin of tuna with 1 tbs light mayo
- 100g cooked chicken breast
SNACK - Oatshake
- Same as morning snack
DINNER - Beef Burger with Egg
- 2 slices brown bread
- 125g extra lean beef burger
- 1 egg
- 150g boiled potatoes
PUDDING - Protein Yogurt Mix
- 150g low fat Fage natural yogurt
- 1 scoop protein shake mixed in
- 50g oats mixed in (to fuel climbing this evening)
Tuesday (Bar day)
BREAKFAST - Eggwhites and Toast with Oatshake
- 7.5 eggwhites and 1 egg mixed in
- 2 slices brown bread
- Oatshake (1 scoop shake with 50g oats)
SNACK - Protein Bar
LUNCH - Tuna & Chicken Sandwich
- 2 slices brown bread
- 1 tin of tuna with 1 tbs light mayo
- 100g cooked chicken breast
SNACK - Protein Bar
DINNER - Beef Burger with Egg
- 2 slices brown bread
- 125g extra lean beef burger
- 1 egg
- 150g boiled potatoes
PUDDING - Protein Yogurt Mix
- 150g low fat Fage natural yogurt
- 1 scoop protein shake mixed in
Wednesday (Shake day)
BREAKFAST - Eggwhites and Toast
- 7.5 eggwhites and 1 egg mixed in
- 2 slices brown bread
SNACK - Oatshake
- 1 scoop protein shake made with water
- 50g oats blended in
LUNCH - Tuna & Chicken Sandwich
- 2 slices brown bread
- 1 tin of tuna with 1 tbs light mayo
- 100g cooked chicken breast
SNACK - Oatshake
- Same as morning snack
DINNER - Beef Burger with Egg
- 2 slices brown bread
- 125g extra lean beef burger
- 1 egg
- 300g boiled potatoes
PUDDING - Protein Yogurt Mix
- 150g low fat Fage natural yogurt
- 1 scoop protein shake mixed in
Thursday (weigh-in day, treat day too!)
BREAKFAST - Eggwhites and Toast
- 7.5 eggwhites and 1 egg mixed in
- 2 slices brown bread
- Oatshake (1 scoop shake with 50g oats)
SNACK - Big Cake (500 calories-ish)
LUNCH - Tuna & Chicken Sandwich
- 2 slices brown bread
- 1 tin of tuna with 1 tbs light mayo
- 100g cooked chicken breast
SNACK - Protein Bar
SNACK - 150g boiled potatoes
DINNER - Beef Burger with Egg
- 2 slices brown bread
- 125g extra lean beef burger
- 1 egg
- 150g boiled potatoes
PUDDING - Protein Yogurt Mix
- 150g low fat Fage natural yogurt
- 1 scoop protein shake mixed in
- 50g oats mixed in (climbing tonight)
Friday (Shake day and Curry!!)
BREAKFAST - Eggwhites and Toast
- 7.5 eggwhites and 1 egg mixed in
- 2 slices brown bread
SNACK - Oatshake
- 1 scoop protein shake made with water
- 50g oats blended in
LUNCH - Tuna & Chicken Sandwich
- 2 slices brown bread
- 1 tin of tuna with 1 tbs light mayo
- 100g cooked chicken breast
SNACK - Oatshake
- Same as morning snack
DINNER - Curry!!
- 1 whole tin Chicken Jalfrezi
- 2 slices brown bread
- 150g boiled potatoes stirred in
PUDDING - Protein Yogurt Mix
- 150g low fat Fage natural yogurt
- 1 scoop protein shake mixed in
Saturday (Bar day)
BREAKFAST - Eggwhites and Toast, Oatshake
- 7.5 eggwhites and 1 egg mixed in
- 2 slices brown bread
- Oatshake (1 scoop shake with 50g oats)
SNACK - Protein Bar (bigger cookie one)
LUNCH - Tuna & Chicken Sandwich
- 2 slices brown bread
- 1 tin of tuna with 1 tbs light mayo
- 100g cooked chicken breast
SNACK - Protein Bar
DINNER - Beef Burger with Egg
- 2 slices brown bread
- 125g extra lean beef burger
- 1 egg
- 150g boiled potatoes
PUDDING - Protein Yogurt Mix
- 150g low fat Fage natural yogurt
- 1 scoop protein shake mixed in
Sunday (Bar day)
BREAKFAST - Eggwhites and Toast, Oatshake
- 7.5 eggwhites and 1 egg mixed in
- 2 slices brown bread
- Oatshake (1 scoop shake with 50g oats)
SNACK - Protein Bar
LUNCH - Tuna & Chicken Sandwich
- 2 slices brown bread
- 1 tin of tuna with 1 tbs light mayo
- 100g cooked chicken breast
SNACK - Protein Bar
DINNER - Beef Burger with Egg
- 2 slices brown bread
- 125g extra lean beef burger
- 1 egg
- 150g boiled potatoes
PUDDING - Protein Yogurt Mix
- 150g low fat Fage natural yogurt
- 1 scoop protein shake mixed in
- 50g oats mixed in
And right now I'm also loving swapping my pudding for the following...
Microwave Protein Cake!!
- 1 egg in a bowl
- Stir in 1 scoop of protein shake powder and a smidge of baking powder (add a splash of cold water too)
- Then add a handful of blueberries
- Stir well and flatten in the bowl
- Bung in microwave for 2 mins
- CAKE!!
- Add a dollop of low fat yogurt
