- 3 whole omega-3 egg's
- 1/2 cup egg whites
- 1 cup broccoli
- half a red bell pepper
- 2 slices Orowheat Light wheat bread (my toaster is too small for bigger bread.)
- 1 1/2 tablespoons Smart Balance peanut butter
- 1/12 tablespoons organic fruit spread
- 1/3 cup Coach's Oats
- 1/4 cup blueberries
- 1/2 cup cottage cheese
- cinnamon to taste
- cup of coffee
The nutritional breakdown of this meal (brought to you by Fitday.com) is 27 grams of good healthy mono- and polyunsaturated fats with only 6 grams of saturated fat, 84 grams of carbohydrates with 20 grams of fiber, and 62 grams of good complete proteins. Thats a ratio of 30%:40%:30% of fat:carbohydrates:protein for a total of 805 calories. Thats a pretty well balanced meal in my opinion.
After that, my meals will get progressively smaller due to decreased need of calories throughout the day. I still eat every 2-3 hours with protein at every meal. My average calorie consumption is around 3,400 calories a day on training days with a ratio of 45%:35%:20% carbs to fat to protein. What does your day look like? Do you track your food intake? Let me know in the comments below.
Until next time, be strong.