Hey guys, Nick Landon of The Lake Minnetonka Home Team! Almost exactly I month ago I wrote a blog about starting to eat healthier and transitioning our diets into a lifestyle. I have been asked several times by people at my local gym (Anytime Fitness in Mound) about how I eat. Until a few weeks ago I would have told you I didn’t have a steady meal plan and enjoyed pizza and ice cream daily. I am now back on the lean diet train for summer and watching what and when I eat my food. Here are a few examples of my meals throughout the day.
Breakfast: Option 1: 2 whole eggs – 160 calories, 2 pieces of wheat toast (no butter)- 150 calories, Optimum Nutrition Whey Protein in 2 cups of skim milk -280 calories, multi vitamin. Total of 590 Calories.
Option 2: Thomas Everything Bagel -270 Calories, One serving Whipped Cream Cheese- 70 calories, Optimum Nutrition Whey Protein in 2 cups of skim milk -280 calories, multi vitamin. Total of 620 Calories.
Snack: Piece of fruit (usually a banana)- 100 calories.
Lunch: Chicken breast (6 oz) – 276 calories, 2 pieces of wheat toast (no butter)- 150 calories, 2 cups of skim milk- 160 calories, lettuce- negligible, Cheese (1/8 cup)- 60 calories. Total: 644 Calories.
Option 2: 97% Lean Ground Beef (6 oz)-204 calories, Pasta (2 servings) – 400 calories, Tomato Sauce 1 cup- 140 calories. Total: 744 calories
Pre-workout: 6 oz steak (eye of round-trimmed)- 211 calories , 1 cup of rice- 340 calories, broccoli, water. Total: 601 Calories.
Post workout/ Dinner: Chicken breast (6 oz) – 276 calories, Pasta (2 servings) – 400 calories, Optimum Nutrition Whey Protein in 2 cups of skim milk -280 calories. Total: 956 Calories.
Before Bed Snack: 2 whole eggs – 160 calories, 2 pieces of wheat toast (no butter)- 150 calories, 1/2 cup rice- 170 calories. Total:480 Calories.
Total Calories Per Day: 2800-2900 Calories.
This is a fairly bland but lean meal plan with minimal fat intake. The amount and type of calories can always be adjusted by changing the portion size or switching some foods for healthier alternatives (Ex. whole eggs for egg whites, ground beef for turkey.) My meal plan consists of this many calories because it is meant to gain lean weight. If you want to lose weight slowly and retain muscle you can follow a similar diet plan.
Once again this is my personal eating plan and everybody’s reacts differently to food. I am not a certified nutritionist or personal trainer but do take my health seriously. Eating healthy is hard but it is possible with the right mental attitude and envisioning your goals. Good luck out there getting ready for summer and the lake!