What do I eat in a day? (part 1) not on deployment
I find many people are curious about what I eat in a day, so I decided to do a two-part blog on what I eat at home and while I am deployed.
I follow a flexible diet ensuring I hit specific daily goals for protein, fat, and carbohydrate. I eat fairly clean but allow myself certain guilty pleasures like vegan pizza, or sushi about once a week. Most of the week, I eat the same thing because after I track it and have the amounts exact, I can effortlessly repeat it on a daily basis. I use cronometer.com, and I can easily track all of my goals after a simple setup.
As soon as I wake up, I make a smoothie in the Vitamix. It always has a scoop of Vega Sport Performance Protein, chia seeds, flax seed oil, and maca. Sometimes I will add a banana, mango or spinach depending on the day. If I am going to work out, I will usually have a cup of black coffee as well.
Generally, I workout around lunchtime so my pre-workout meal is my mid-morning
snack. Most of the time I will have a piece of fruit, and what I call protmeal. Protmeal consists of half a cup of organic quick oats mixed with half a scoop of chocolate Vega Sport Performance Protein and some almond butter. I pour in some boiling water and let it sit for a while until it is nice and thick. If I need some more fat, I will throw in some chopped walnuts. Protmeal is my favorite snack because it is quick, easy and delicious. Sometimes If I plan on having more protein later, I will just toss in some blueberries or other fruit with my oatmeal. Oatmeal is definitely one of my staples.
I try and eat my biggest meal post workout. Early in the morning, or the night before I usually cook one giant meal and split it into two Tupperware containers for lunch and dinner. This process allows me to save time by only cooking and cleaning up once. I find this makes it very easy to stay on track. My usual meal is a cup and a half of organic brown rice, 150 grams of broccoli, spinach, or mixed veggies, and either a box of Sweet Earth Natural Foods seitan or a bag of Beyond Meat Crumble. I cook the rice in a rice cooker and throw the vegetables and seitan in a pan with seasonings or some sauce. Using different seasonings, or some sauce and changing the ratios slightly keeps my meals interesting from day to day.
A couple hours after my post workout meal, I will have another small meal. This meal varies quite a bit, and I usually adjust it to ensure I fit in all of my macros. Some of my favorite options for this meal include protmeal, an Engine 2 plant strong burger on Food for Life, Ezekiel 4:9 Bread, Beyond Meat Beast Burger on Ezekiel bread, or an almond butter sandwich on Ezekiel bread. If my other meals have been a little higher in calories I will have a green smoothie or a small salad.
I tend to eat dinner fairly early between 5-6, and I will have my second Tupperware container of rice, veggies and seitan. At this point, I am usually tired after work and exercising and don’t ever feel like cooking. I make sure I already have dinner prepped to avoid eating junk food.
Before bed, I will have another Vega Sport Performance Protein shake mixed with water. Sometimes I will try and sneak in a little Bell Plantation PB2 Powdered Peanut Butter because life is better with peanut butter.
I will eat that same way for about six days and on the seventh day I will have a bit of a refeed where I eat some of the things I crave on my diet. This schedule helps keep me disciplined throughout the rest of the week. I have my refeed on leg day and during the weekend so that my wife and I can go out to eat or cook something special together.
I’d love to hear some of your favorite recipes below!