A Week of Eating... Balance!
Monday
Breakfast:
30g oats, 100g grated carrot, 200ml unsweetened almond milk, 15g peanut butter, 3 egg whites, 100g soy yogurt on top
Lunch:
120g Coley fish with 50g green beans, 50g peas
Dinner
120g coley fish with 250g cauliflower ric seasoned, 50g peas, 50g green beans and 1/6 of a pesto bread from marks and spencers
Snacks
Soy flat white, 10g cashew nuts, grenede carb killa bar, 20g salted caramel Naked nibbles
MACROS 1605 cals, 130g protein, 164g carbs, 45g fats
TUESDAY
Breakfast:
2 wholemeal toasts with 1 sachet low cal options hot choc mixed with splash almond milk spread
Lunch:
1 can tuna and 250g brocoli cous cous seasoned
Dinner:
150g prawns, 100g courgette, sauce made with 200g chopped toms, 50g steamed sweet potato, 100g steamed carrot and seasoning and 50g peas added.
Snacks:
Grened bar, soy flat white, 2 peices of fudge, 5 mini chocolates, 30g biscuit spread (eaten with spoon) 15g peanut butter (eaten with spoon)
MACROS: 1542 cals, 117g protein, 181g carbs, 43g fats
WEDNESDAY
Breakfast:
Smoked Salmon wholemeal bread sandwich with 15g light phillidelphia
Snack:
70g blueberries, 20g dates
Lunch:
Poached egg, smoked salmon on sourdough (ate out and guesstimated macros)
Dinner:
2 fillets seabass with a sundried tom tepenade. French fires, mato and 1 G&T and 1 small glass red wine. Shared a lemon cheesecake. (ate out again and guesstimated macros)
MACROS 2100cals, 98g protein, 205g carbs, 100g fats
THURSDAY
Breakfast:
170g 0% grrek yogurrt, 70g blueberies, 30g oats
Snack:
150g sweet and smoky prawns
Lunch:
M&S count on us tuna sandwich
Dinner:
140g cod with a homemade stew of chopped toms, stemed butternut squash and sweetcorn
Snacks: 2 x soy flat white, 25g almonds, 4 mini chocolates, 00g soy yogurt with 20g biscuit spread
MACROS: 1509cals, 130g protein, 160g carbs, 43g fats
FRIDAY:
Breakfast:
2 wholemeal slices with 15g peanut butter sandwich
Lunch:
100g cod, 70g brocoli, some restaurant tomato sauce (ate out and guestimated macros)
Dinner:
150g sweet and smokey prawns, 100g spinach salad
Snacks:
3 small red wines, soy flat white, 6 mini chocolates, 2 x small sweet and salty popcorn, 20g biscuit spread
MACROS: 1770cals, 80g protein, 240g carbs, 52g fats
SATURDAY:
Breakfast:
2 poached eggs, on 1 slice wholemeal, slice wholemeal toast with marmalade and butter, half small box (17g) crunchy nut cornflakes in soya milk.
Lunch:
150g marks & spencer calamari with Marks Edamame and apple salad
Dinner:
4 x dominos veg pizza slices, 2 dominos cookies, 1 bag salt and vinegar crisps
Snacks:
3 dark choc cubes, 2x soy Costa Cortados (1 with 1 pump salted caramel syrup) grenede bar, hald a galaxy caramel
MACROS: 2320cals, 130g protein, 224g carbs, 100g fats
THe day after pizza and cookies
SUNDAY
Breakfast:
Grenede bar
Lunch:
Ploughmans salad with smoked salmon and smaoked mackeral, 1 bread roll, 50g cheese, 30g chutney (ate out so guesstimated macros)
Dinner:
30g oats, 170g 0% greek yogurt, grenede bar
Snacks:
1 bag salt and vinagar crisps
MACROS: 1730 cals, 117g protein, 160g carbs, 75g fats
AVERAGE WEEKLY MACROS
CALS= 1800 (with a 100-200 constingency for guesstimates)
PROTEIN 115g,
CARBS 190g,
FATS 65g,
FIBRE 25g
This by no means least seems like a perfect week of eating. I could have had more fruit and more veg. I could have eaten out less, avoided wine, skipped the pizza. It does however fit my macros and calories allowance that I have set for my current goals. Fitness and health goals can look different. But health isn't always about food and physical health. For me it's about life choices and experiences. This week had me on tour for 3 days, a tour bus overnight where we were bought pizza and cookies and I wanted to indulge. My progress here is that I didn't eat the whole pizza that was given to me, or the whole box of cookies that I could have demolished twice over.
I sacrificed some more exciting meals that I usually eat daily, because I ate out quite a few times and needed to make some meals more boring. I got in all my workouts, I got my protein in. I drank my water, I got my sleep, I saw friends and joined in with treating myself. Fitness would not have looked like this to me 3 years ago. This isn't a diet. I am not saying that this is the way to eat. Some people prefer cleaner foods, less flexible eating. For me. This way enables me to loose guilt, treat myself, find balance. On days where I went over some of my macros, I added them to different days and split the cost of the macros, as such, over three days, meaning no day had to be extremely low because I went extremely high. It's about averages.
If you are interested in seeing results, not dieting, whilst still being able to eat chocolate and french fries. If you want a transition away from restriction, away from the binge starve routine, away from the guilt...
Message me regarding online coaching or click here for more info.
Life is no fun when you can't eat pizza!!!
This weekend with a very serious face!!! lol