The other day I said that if some of you were interested I would do a full day of eating during this week. Typically those in competition prep are cutting fat by steadily lowering their nutrition. So please keep that in mind when looking at this post. I am also toward the end of Week 3 of prep and these won’t be my macros during the whole time.
Breakfast: 7:08 am
Egg white bowl
- 9T of egg whites (1/2 cup +1T) cooked
- 1T of fat free cream cheese (store brand)
- 1/3 cup cacao cashew butter Bearnaked Granola
- 1T brownie batter D’s Natural’s almond butter
- dash of sprinkles
Total Macros: 14.1F/27.6C/26.5P
This is one of my favorite ways to have granola with breakfast. It also helped me finish a bag and make some space in the pantry. I say this a lot, but here it goes. Egg whites are sweet when there is no yolk, so they pair well with other sweet things like peanut butter, almond butter or jelly or jams. I don’t eat things I don’t like, so before you ask: yes-it’s good, yes-you should try it and I’m sorry you may think it’s gross, but you don’t need to eat it :]
Meal 2: 11:00 am
- 1 packet of steel cut plain oats from Better Oats
- 1T of sugar free salted caramel syrup
I keep this brand at the office because it’s very inexpensive for the box of 10 bags. The steel cut and rolled oats that I have at home measure out for a 40g serving or about 1/2 cup. That’s what I typically eat when it’s for an actual meal. This was more like snack time to make sure I had something to eat before heading to the gym around noon.
Big Ass Salad
- 1 whole bag of Italian blend salad mix (romaine lettuce and red cabbage) – about 3 servings
- 95g of sliced strawberries
- 62g of blueberries
- 75g of grape tomatoes
- 4.15 ounces of chicken breast (not seasoned)
- 1T of Salsa Ranch Bolthouse Farms dressing
By now you all know that I actually like salad, but I also believe that for a salad to be good for you it needs to be nutrient dense. I add berries to my salad because they have a lot of awesome micro-nutrients like fiber and vitamins while allowing for volume. When available I also add mushrooms, onions and peppers because again, they add volume and for me are filling.
Meal 4: 4:15pm
Fit Joy Chocolate Chip Cookie Dough Protein Bar
As many of you know, I have an hour commute to work and in the summer with the popularity of the Cape traffic can be hit or miss even if you leave a few minutes different than your normal schedule. I try to be flexible and I keep a few protein bars in my purse – each with different macros so I can accommodate the rest of my eating for the day and adjust as necessary. I knew I was going to eat this bar, but wasn’t exactly sure when. Lately, I have been eating a snack of sorts on my car ride home because I’m not eating dinner immediately. I’ve been going for a walk before dinner so I can hit my 10K steps during prep goal. The car ride snack helps get me to dinner.
This bar had a great flavor, but the texture was definitely a miss. It’s my second FitJoy bar and I loved the first one so I’m kind of disappointed, but they do have a number of flavors I need to try so I’m sure I can continue to find another one or two that I like.
Dinner: 6:46 pm
Turkey Tacos and roasted veggies
- 4 ounces of 94/6 lean ground turkey
- 1/4 tsp taco seasoning
- 1 tsp habanero hot sauce
- 2T diced green chilies
- 1/4 cup jalapenos
- 1/3 serving of Cilantro Avocado Bolthouse Farms Dressing (full serving is 2T)
- 1 white corn tortilla
- 3 ounces of broccoli and cauliflower mix*
- 75g of yellow summer squash *
*veggies roasted using cooking spray not olive oil
I do eat beef, I promise I do, but in moderation. Ground turkey is typically on sale along with chicken so these are the two lean meats I prefer to eat. I also eat a lot of tuna (on the go packets are life savers) and deli chicken or turkey breast – surprisingly there are a few brands that are lower in sodium, don’t have nitrates, super low in fat and make for an excellent sandwich or wrap. I had texted JP earlier in the day to tell him there was ground turkey in the fridge and that we could make burgers or tacos or make burrito bowls if his macros allowed for it. He opted for tacos, so we taco Thursday’d!
Dessert: 8:30 pm
Protein Ice Cream Sundae
- half a serving of Elle’s protein ice cream (we used salted caramel Quest) – recipe here
- 1 serving of mocha chip Halo Top
- half a Peanut Butter Lenny and Larry’s Complete Cookie
Remember, I plan my meals ahead of time for the most part, so the L&L cookie was already planned. Before I knew JP would actually be home last night, I was planning on having the other half of the white chocolate macadamia nut cookie, but I figure I would let him pick the cookie and we could split it. I had more carbs at the end of the day then I realized – I know such a terrible problem to have, so I figured a serving of Halo Top was the way to pad my dessert. I also realized that I still had a good amount of protein too. JPs macros weren’t as accommodating and I suggested that I make Elle’s protein ice cream for him to try. He really does eat anything so he was willing to give it a go. e then learned that we only had enough cashew milk left for one serving so he kindly said he would share and then have a scoop of another protein as a shake to hit his protein goals. God I love that man!
Second dessert: 9:08 pm
S’more Goldfish Grahams – 10g or a 1/3 of a serving
Well, after first dessert I still had carbs and fat left over and there’s not a whole lot that I keep in the house that have those two macro-nutrients in them in lower amounts. I’m a lover of carbs and I probably have the most ridiculous carb collection ever in my pantry and the first thing that came to mind was goldfish – a full serving has only 1p so I knew I would really go over the nutrient since I was already at 0p left for the day. This flavor also has about 4.5F and 23C for the full serving. I knew a portion of a serving would help me hit carbs and being a few grams under on fat doesn’t really bother me. No the left over grams of nutrients don’t roll over like cell phone data or minutes, but I’m also not going to sit there an eat butter to hit a fat goal.
Final macros for the day according to My Fitness Pal:
- Consumed: 47F/179C/141P
- Macro difference: 3F/1C/-1P
- Calories consumed: 1,638
- Calorie goal: 1,730
Now if you do the math, you’ll see a difference in actual consumed calories. fat has 9 calorie per gram and both carbs and protein have 4 calories per gram. I ate 1,703 calories. While I double check the macro-nutrients in My Fitness Pal, some items change caloric value because the app may take fiber calories out or alcohol sugar calories out. I count macros and not calories for this reason.