My example diet - summer months
5 Jul 2010So I thought it had come to the time again where I should give some inspiration and an insight into what I eat for optimal health and performance. I wanted to re-do this process as I feel I have learnt a lot since doing it last time, mainly better dietary techniques to lose weight and increase health quicker, have become a more competent cook and learnt more generally through my personal development.
This diary was done over a week with a normal training pattern coming into the summer months where my metabolic type changed quite a lot. In the winter I eat a lot of protein and fat as a fast metaboliser but have shifted to between a mixed and carbohydrate type eating lots more vegetables and fruit which is always a welcome change in the summer, with the added benefit of eating slightly different recipes and saving some money as meat is usually the most expensive staple, especially when you are buying high quality goods.
Monday:
Snack (6.30am): Banana, few cashews
Post workout (8.45am): Protein shake with aminos and dextrose, banana, few nuts
Breakfast (10.30): Homemade beef chilli, beef mince, butter beans, onion, uncle bens chilli sauce, little brown rice as had morning workout
Snack(1.30pm): Few pumpkin & sunflower seeds with some raisins
Lunch (3pm): 2 small chicken legs with raw carrots and cucumber dipped in hummus
Dinner (7pm): Same as lunch as cooked enough for two meals
Supplements: Probiotics, fish oils, tribulus (training aid)
Fats used: Nuts, beef fat in chilli, seeds, oil in hummus
Exercise: 60 Minutes weight training
Fluids: 3-4 litres of water, 2 fresh lemon and honey in hot water
Tuesday:
Snack (6.30am): apple, few cashews
Post workout (8.45am): Protein shake with aminos and dextrose, banana, few nuts
Breakfast (10.30): Homemade beef chilli from the day before with little rice again as post workout
Lunch (2.30pm): Pre made butternut squash soup, 3 whole boiled eggs, 2 plums
Snack (6.30pm): 9 Bar
Dinner (7.30pm): Can of tuna fish with olive oil and light salad cream, handful of spinach, big carrot
Supplements: Probiotics, fish oils, tribulus (training aid)
Fats used: Nuts, beef fat in chilli, olive oil, egg yolk, seeds and hemp in 9 bar
Exercise: 55 Minutes weight training, 10 minutes interval training on the treadmill
Fluids: 3-4 litres of water, 2 fresh lemon and honey in hot water
Wednesday:
Breakfast (7.30am): 2 pork chops, fried leeks, onions and then wilted spinach with feta cheese & milk for creamy sauce
Snack (11.30): 9 Bar, few grapes
Lunch (1.30pm): 4 pre cooked gluten free 97% pork sausages, few almonds, raw spinach, pepper, cucumber and carrot
Snack (6.00pm): few dried nuts & seeds
Dinner (7.30pm): Large lamb chop, roasted sweet potato & carrots
Supplements: Probiotics, fish oils
Fats used: Cheese & milk, seeds & hemp in 9 bar, almonds, coconut oil for pork chops, lamb fat
Exercise: Walked for 30 minutes, stretched for 30 minutes
Fluids: 2 green teas, 3 litres of water
Thursday:
Snack (7am): banana, some cooked chicken
Breakfast (9.30am): Gluten free porridge with goats milk and cinnamon, 2 fried eggs and bacon, fried mushrooms
Snack (1.30): 9 bar, apple, few macadamia nuts
Lunch (3.30pm): 2 chicken legs with skin on, raw carrots dipped in hummus, handful of banana chips
Dinner (7.30pm): Poached wild Alaskan salmon, green beans and asparagus with garlic butter seasoning
Supplements: Probiotics, fish oils
Fats used: Eggs, milk, seeds & hemp in 9 bar, macadamia nuts, coconut oil for eggs, butter, olive oil in hummus
Exercise: 50 minutes weight training, 20 mins boxing
Fluids: 1 green tea, 1 black coffee with morning snack, 3-4 litres of water
Friday:
Breakfast (7.30am): Homemade chilli made previously, banana with natural yogurt, bee pollen, and honey
Snack (11.30): Handful of dried banana chips and almonds
Lunch (1.30pm): 2 mackerel fillets, spinach, grated carrot, mixed pepper, dollop of hummus
Post workout (5pm): Vegetable protein shake with apple juice and aminos, coconut macaroon
Dinner (7.00pm): Tuna steak, wild rice with mixed peppers, onion, garlic, tomato, mushrooms, butter, olive oil
Supplements: Probiotics, fish oils, tribulus
Fats used: Yogurt, nuts, omega 3's in fish, butter, coconut in macaroon, beef fat in chilli, hummus
Exercise: 50 minutes weight training, 10 mins rowing sprints
Fluids: 1 green tea, 2 other herbal teas, 3 litres of water
Saturday:
Breakfast (8.00am): 2 gluten free sausages, 2 fried eggs, mushrooms, 3 hash browns, some baked beans
Snack (12.15): 9 Bar, few grapes
Lunch (2.00pm): Homemade chicken korma served with garlic fried cauliflower
Snack (6pm): 80% dark chocolate, few walnuts
Dinner (7.30pm): Homemade beef and feta lasagne, served with spinach salad
Supplements: Probiotics, fish oils,
Fats used: nuts, butter, coconut oil for eggs, coconut milk in curry, dark chocolate, feta cheese, beef fat in lasagne
Exercise: None, rest day
Fluids: 1 breakfast tea, 2 other herbal teas, 2-3 litres of water
Sunday:
Breakfast (8.00am): Chicken korma and cauliflower from yesterday
Lunch (12.15pm): Cold lasagne from yesterday with spinach and spring onion salad
Post workout (5pm): Vegetable protein shake with apple juice and aminos, coconut macaroon
Dinner (7.30pm): Beef steak, roasted sweet potato, yam, carrots, and onions with turmeric seasoning
Supplements: Probiotics, fish oils, tribulus
Fats used: coconut milk in curry, feta cheese, beef fat in lasagne, steak, olive oil for roasted vegetables,
Exercise: 60 minutes weight training, 20 minutes boxing
Fluids: 1 black coffee, 2 other herbal teas, 3 litres of water
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