A few more meal ideas to give you some guidance in your food choices
- Coffee with cream not milk, with no sugar (keeps energy in blood without spiking Insulin)
- Two eggs cooked anyhow you like. 15g Protein 11g Fat 1g carbs
- Two eggs and two bacon. 30g protein 23g fat 1g carbs
- My Protein Vanilla Whey Isolate shake, 1 scoop and 1/2 pint full fat milk to keep insulin spike low. 30g protein 15g fat 5g carbs
- My Protein Vanilla Whey Isolate shake, 2 scoops + 1 pint full fat milk (the fat keeps the insulin response lower and digestion slower to keep hunger at bay). 60g protein, 30g fat 30g carbs
- Sainsbury Ultimate Steak Burgers (taste the difference) burger with a thin slice of cheese (add colourful vegetables like broccoli as desired). 23g protein 25g fat 5g carbs
- Cod/Haddock fillet in breadcrumbs (add colourful vegetables like broccoli as desired). 20g protein 10g fat 25g carbs
- Chicken drumstick (with skin) x2 (add colourful vegetables like broccoli as desired). 28g protein 10g fat 0 carbs
- Tuna (spring water, whole tin) and mayo (full fat) 2 pieces bread. 30g protein 40g fat 30g carbs
- Mcdonalds 1/4 pounder cheeseburger (when you’re in a bind and nothing else around!). 31g protein 25g fat 37g fat
Protein requirements are higher for those of us that train hard and thus the RDA of 0.5g per kg of bodyweight works ok on non workout days but needs at minimum, doubling on workout days and the next 12-24 hours.
Take this into account when choosing foods throughout the day.
Choose one from the breakfast menu and one or two from the lunch/dinner menu depending on hunger.