I haven’t done a “What I Ate Wednesday” or food prep post in a longggg time but have no fear, we continue to meal prep each week so we have healthy delicious meals each week. Lately Brent & I have been trying to clean up our meals and get back focused on macros to help cut some of that winter fluff that has accumulated around our midsections.
We dropped our calories and are focusing on a solid macro split so I thought I would share what we are eating this week with y’all today.
Breakfast: 398calories; 6g C; 16g F; 52g P
1 scoop of Protein + 2tbsp Ground Flax
2 whole eggs + 4 egg whites, cooked in 1tsp coconut oil
Eggs are almost always my go to morning meal & I usually just eat them scrambled up with some hot sauce. Some days I get “fancy” and will fry them but that undoubtably leaves me wanting some bread to soak the yolk up with. Adding flax to my morning protein gives it a little more bang for the buck and a nice nutty flavor. PLUS it keeps all my systems going, if you know what I mean!
Some mornings I eat breakfast at 6:30am and other mornings I eat closer to 9 or 9:30. It depends on if I am going to the gym first thing (then its later) or if I start work at 7 (than its earlier). The rest of my meals will be shifted based on what time of day I eat breakfast, but generally will try to eat every few hours.
Morning Snack: 202calories; 25g C; 2g F; 21g P
2/3 cup Fat Free Cottage Cheese
1 White Grapefruit
A whole grapefruit and 2/3 of a cup of cottage cheese makes a super filling nutritious snack. I ALWAYS get hungry around 10-11:00am each day, especially when I start work at 7am and eat my breakfast at 6:30. Having a snack that has some protein, something a little salty and something a bit sweet really makes that time of day better and I don’t go into lunch starving.
Lunch: 245calories; 30g C; 3g F; 33g P
Stir Fry Bowl
5oz Crockpot Chicken (red pepper flakes, fish sauce, rice vinegar & Sriracha)
7oz Roasted Broccoli
1/2c Roasted Mushrooms
1/4c cooked Quinoa
I love these bowls, they are loaded with flavor and PACKED with veggies. I roasted the broccoli and mushrooms at 375deg until lightly browned and fragrant, then combined the quinoa & lightly wilted spinach with the chicken made in the crockpot. You could use any seasonings for the chicken, I went pretty basic to not add many “empty macros” to a marinade but anything will work! These are super satisfying and make a fantastic filling lunch.
Afternoon Snack: 350calories; 3g C; 13g F; 56g P
1 scoop of Protein
Three 2oz Turkey Meatballs
These little meatballs are FULL of flavor! I cooked them with lightly caramelized onion, garlic, paprika, chipotle red pepper flakes. I measured out 2oz portions prior to baking them at 375deg for 40-50minutes until they were golden brown. You could easily put any flavors and spices in these to make them your own.
Some days I eat these right before going to the gym but most days I snack on these on my way home from the gym a few hours before dinner!
Dinner: 388calories; 43g C; 10g F; 27g P
5oz Broiled Salmon
120g Roasted Sweet Potatoes
Power Green Salad
We are cooking our salmon each night to keep it fresh and will likely use different seasoning to make it feel like a new meal. I love salmon and have been missing it in my diet so am excited about getting to incorporate it this week. We found salmon at Costco for a great price too! For the salad its really just a simple base of power greens, red bell pepper, roma tomato & caramelized onion and I’ve been topping it with a sprinkle of balsamic vinegar. Simple & delicious!
Macro Break Down:
So heres our macro break down… We are eating just about 1600 calories which ends up being about 107g Carbs, 44g Fat & 188g Protein and almost a 30-20-50 split. Actually is 27-25-50, a little high in fat, 8g, and low in carbs 13g but good enough for us! This is a very protein heavy meal plan which was our intent for this week, we will likely tweak and change our macros again in the next week or two based on our goals/progress.
I hope this is helpful for any of you who are looking to start tracking macros and honing in on the nutrients. I am by FAR not perfect at calculating or creating perfectly balanced meals but I am working on finding balance and freedom with the use of macro management.