I posted a picture on Facebook a couple of weeks ago after losing around 12 kilos of fat and packing on some muscles and a lot of people have messaged me asking me about my meal plan and training program. So here is a quick post on what and how much I eat daily. Note that this is not a detailed meal plan nor did I include recipes (at this stage) but it should give you a general Idea on what I am doing to lose weight and build some muscle.
Breakfast, usually is one of three options. Most of the time I have a Protein Pancake, this consists of 5 Egg Whites, Oats Flour, Flax Seeds, Peanut Butter, Carob Syrup and some berries. My other options are either Overnight Oats with Protein or Quick Oats with Protein powder and Almonds. I eat after my training as I get up at around 6:30 and train from 7 am to 8:30 am. Right after training and before my Breakfast I have a protein shake for recovery.
Brunch is usually something containing Fish, weather that is a Tuna Sandwich, some Mackerel or steamed Fish with rice and broccoli. Since I am usually very busy during the day I prepare my meals the night before and box portions ready for consumption.
Lunch I tend to order from a healthy delivery service which you can check out here, The meals always come with some slow carb side dish and vary between Chicken, Beef, Fish and Sea food.
Afternoon Snack is some Greek yogurt (Fage Total 2%) mixed with one scoop of protein.
Dinner is then again similar to Lunch, a mix between high protein meat and a slow carbohydrate side dish.
Cheat Meals??? Yes, I do have a Cheat Meal every week. I make sure its during a training day so that I have a higher calorie burn on those days. Even tho I do have cheat meals, I never over eat during those cheat meals.
I hope this will give you a starting point, its in no way a ready meal program but I hope it gives you an idea how to start and what to look for. Feel free to contact me if you need any help.
