Here it comes, my very honest food diary from 2 days! I don't recommend copying anyone's diet because nutritional and energy requirement are very individual and depend on so many things. But, because it seems to be interesting to see what other people eat, I publish now my very honest food diary from 2 days last week.
I always drink 0,5 liters of water with lemon juice, sea salt, and green powders before breakfast and I also drink plenty of water during the day, so I won't mention those in my food diary. Also every day I take an omega 3 oil and multivitamin.
Tuesday 16th May:
This day I was working from home most of the day, so I was quite inactive and able to prepare all my meals at home. I only did a short but intensive HIIT Strenght training session in the afternoon.
Breakfast at 8 am: A smoothie, where I had 50g of baby spinach, 2 celery sticks, 1/4 avocado, fresh blueberries and raspberries, 20 g of Evolution whey protein powder and 10 g of hemp protein powder. Green tea.
Snack at 11 am: 2 boiled eggs, 1/2 kohlrabi, and 1/2 red bell pepper. A cup of coffee with reishi.
Lunch at 14:15: Salad with a lot of green lettuce, cucumber, 1/2 tomato, broccoli and some of my egg plant-minced meat dish (I fried on the pan eggplant, zucchini, tomatoes, garlic, organic minced meat and lentils. Very delicious!)
Snack at 17:20 (after workout): Smoothie: this time I had the smoothie with 30 g of Lean Shake + 0,5 cup frozen berries + 0,5 pear + almond milk. I love Lean Shake as a snack or post workout, since it is so easy. It basically has everything you need, so you can just mix it with water/milk and drink it. Besides good proteins, it has a lot of prebiotic fibers which are important for gut health, and is soy and gluten free.
Dinner at 20:30: Broccoli, boiled quinoa and the same eggplant dish I had for lunch. Some slices of red bell pepper.
Evening snack: Protein shake (30 g of whey protein + 1/2 banana + oat milk). I was not hitting my protein needs for today so I had to drink still a smoothie even I wasn't really hungry.. But this chocolate shake was a nice dessert :)
Total calories: 1900 kcal, of which 117 g of protein
Wednesay 17th May
This day I had some clients so I was more active, walking and cycling a lot during the day.
Breakfast at 7:30 am: Overnight oats that I had made the night before and 1,5 boiled eggs. In the overnight oats I had: oats, chia seeds, flax seeds, goji berries, pear, almond milk and on top some fresh berries.
Snack at 12am: 1/2 avocado + quest bar protein bar + reishi coffee with 1 teaspoon of coconut oil.
Lunch at 14:30 pm: Salad with a lot of green lettuce, cucumber, 1/2 tomato, celery, tofu and bulgur. A little piece of the white sesame bread.
Snack/dinner at 17:15 pm: Blueberry protein smoothie + celery + 1/2 pear
In the evening: 1 Moskow Mule cocktail + 1 cider + some bulgur salad. (I don't often drink alcohol, but this day was really hot and I met with a friend so I couldn't resist... as I said before, it is not a good idea to copy anyone's diet ;) )
Total calories around 2000, from which protein 82 g.
Note to self: don't drink alcohol but instead more lean protein on the plate, please!