As I move away from rowing and back to running, I will work on trimming down a bit while maintaining muscle mass. I will record my meal and exercise plans for the next 10 weeks to monitor my progress! It takes a good amount of thought and careful preparation to create a healthy meal plan that promotes optimal performance while allowing for energy deficit needed for weight loss.
The basic idea of my plan is to keep kilocalories around 1800 per day (my typical intake for maintenance is around 2400), focus on adequate protein and healthy fat, and focus high quality Carbohydrate intake around my exercise. Eating is scheduled at 2-4 hour intervals to rev my metabolism and fight cravings. I also allow myself to enjoy food in social situations and special treats (see the muffin from my favorite bakery on Wednesday, date night on Thursday and pizza night Friday!). The only way for me to successfully change my body to optimize performance is to create a program that addresses my unique metabolism, my physical activity, my food preferences (and my love of pizza with girlfriends, dates with my sweetie and my love of Woodstar fitness muffins!)
Prescription meal plans do not often work for people unless they are tailored specifically to one's goals, body type, and lifestyle. All of my clients' plans look quite different from mine. However, feel free to use my model meal plan and recipe links as guides if you are an omnivore looking for healthy and fast meals on a budget :-)
Note: In addition, I supplement with daily omega 3 fatty acods, vitamin D, probiotics, a multivitamin/mineral, and 10-12 cups water.
Monday:
Breakfast: 1 cup plain soy milk, 1 scoop protein powder, 1 scoop amazing greens
Lunch: Chicken salad on bed of greens, 1 cup raw carrots and cucumbers
Workout: 6 easy running miles plus spinning class
Dinner: Thai Lime Chicken with 3/4 cup quinoa and 2 cups greens with cucumbers, goat cheese and onions, drizzled with balsamic vinegar
Tuesday
Am coffee with milk
Breakfast: 1 cup plain soy milk, 1 scoop protein powder, 1 scoop amazing greens
10am Workout: 12 mile steady run
Lunch: Leftover chicken salad and greens on a gluten free brown rice wrap, 1 cup raw peppers
Dinner: Spinach and chicken sausage pizza (I use Udi's GF pizza crust instead)
Snack: pear with slice of brie
Wednesday:Am coffee with milk
6am Workout: 8-10 mile track workout
Breakfast out: Woodstar Cafe Fitness Muffin (gluten free high protein muffin), hard boiled egg
Lunch: 1 scoop whey protein, 1 cup soy milk, 1 scoop amazing greens
3:30pm Workout: Lift session 1
Dinner: leftover dinner from Monday, garden salad with chickpeas,carrots, peppers and cucumbers
Snack: banana with 1 Tbsp. peanut butter
Thursday:
Am coffee with milk
Breakfast: 1 scoop whey protein, 1 cup soy milk, 1 scoop amazing greens
Lunch: 1 can tuna mixed with greek yogurt and light mayo on bed of greens, carrots, cucumbers
3:30pm workout: run 6 miles and teach spinning class
Dinner: "Date Night"-out to dinner (large salad with chicken and wine)
Snack: apple with 2 ounces mixed nuts
Friday:
Am coffee with milk
5:45am Workout: run 10 miles with 4 at Half marathon pace
Breakfast: gluten free multigrain english muffin with peanut butter and jam
Lunch: 1 scoop whey protein, 1 cup soy milk, 1 scoop amazing greens
1:00pm Workout: lift session 2
Dinner: "Pizza Night" with friends (2-3 slices GF pizza)
Saturday
Day off running
Am coffee with milk
Breakfast: 1 scoop whey protein, 1 cup soy milk, 1 scoop amazing greens
Lunch: Roasted Butternut squash with 2 ounces mixed nuts
Dinner: beef burger wrapped in lettuce with side of sweet potato fries
Sunday
Am Coffee with milk
Preworkout: 1 scoop whey protein, banana, 1 scoop amazing greens, 1 cup water
9am Workout: Run 20 miles (consume 2 cups gatorade during run)
Brunch: Broccoli and carmelized onion frittata, 1 GF multigrain english muffin with tsp earth balance butter
Dinner: Rotisserie chicken, roasted butternut squash, steamed broccoli
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