Last weeks post I touched on foods that I have found is best for myself to avoid. This week I have done my meal diary for one day. This is what most of my days would look like. Saturdays and Sundays may look a little different. I typically eat out for dinner on a Saturday night and Sunday breakfast normally has a croissant or muffin as a treat. Also there may be a few cheeky beers on a Saturday arvo and some nights during the week may also have a few bites of chocolate as a desert, but it is rare.

Total Kilojoules = 8770

Total Calories = 2100

Carbohydrates = 144 grams

Protein = 112 grams

Fats = 48 grams

This is a 16 Block day broken up into 4 x 4 block meals.

I found eating every 4 hours is better than having snacks in between meals. I typically forget to eat the snacks and end up with a 12 block day. Having 4 x 4 block meals I don’t get hungry and I don’t forget to eat.

I drink water when I am thirsty and by the looks of it a lot of black coffee

I try get 7 to 8 hours of sleep a night

WAKE UP – 5:00am

250ml Glass of Water

250ml cup of Black Coffee

BREAKFAST – 7:30am

4 Eggs fried

85 grams of Coconut cream yogurt

45 grams of toasted musli

1 Banana

1 250ml cup of black coffee

1st LUNCH – 11:30am

120 grams Chicken

300 – 400 grams Vegetable Soup

4 Teaspoons – Sour Cream

250ml cup of Black coffee

2nd LUNCH – 3:30pm

90 grams Tuna

45 grams Tasty Cheese

1 Carrot

1 Orange

1 Table spoon of peanut butter

250ml Cup of black coffee

DINNER – 7:30pm

120 grams of lamb

100 grams Sweet Potato

200 grams Green Beans

200 grams Broccoli

1 1/2 Teaspoons Mayonnaise

150ml Glass of Red wine

ASLEEP – 9:00pm

This is my best day, not every day looks exactly like this but I do my best. This quantity of food has been measured out for an active male with a lean body mass of 69kg. Your lean body mass and activity level needs to be accounted for, before prescribing a calorie restricted diet.

If you have any questions or need any help with your meals feel free to send me an email, text or hit me up before class and I will be happy to help.