Typical daily meals...?

art6994

I feel like I have the most random meals and never know what to make (especially to hit my macros). Could someone give me main things I should focus towards to eat for each meal of the day?

r5d5

I have a similar issue...but from what I read in many people's posts is that fats and protein are necessary for health and staying satiated throughout the day! So foods like chicken, eggs, tuna, avocados, nuts, nut butters, cheese, greek/plain yogurt. Obviously not as the only things you eat, but things to have at meals/snacks.
Lots of people suggest getting some form of protein and/or fat at every meal.

Train4Foodz

My typical day (not to the exact.. I mean.. I do eat different things different days... this was just todays)
Based on 2700 bulk kcals + 350 eatback from cardio-

Breakfast-
Turkey Rashers (bacon replacement) x 4 slices
2 large eggs - On griddle (no fat but similar results to frying.. just nicer I think)
2 50/50 wraps
Result- Awesome protein rich breakfast

Pre workout-
0% fat greek yoghurt (500grams) - High protein content
Creatine 10grams
Alpen light chocolate - for sugar and fibre

Lunch-
Sirloin Steak (healthy fats and alternative proteins)
Gammon steak
2 x eggs (griddled)
2 x wholegrain bread slices
Result- protein and essential nutrient rich lunch

Dinner-
340grams Chicken Tikka pieces - Protein rich
Mediteranian Rice mix
Result- Filling, will take me up to the end of the day without being hungry and will help to build/repair muscle

Lots and lots of water!!!!

---

Thats just an example of one of my typical days... not counting my cheat meal days... That can go into beast mode 0_o

cwolfman13

some protein, some fat, and some carbs...I eat them at every meal...preferably get in a heap of vegetables throughout the day and a couple servings of fruit too. More specific goals would dictate what your macro ratios should be and what you would eat to hit them.

Breakfast:
1 whole egg and 5 egg whites scrambled and smothered in NM red chile
Coaches Oats with mixed berries and 1 ounce chopped almonds

Snack:
3/4 cup Fage Greek Yogurt w/mixed berries and 1/2 serving of this granola that I like.

Lunch:
4-6 ounces cooked lean protein of some kind
Large Garden Salad with choice of dressing
1/2 Avocado

Snack:
Apple and 1 ounce almonds
Whey Protein Supplement

Dinner:
4-6 ounces cooked lean protein of some kind
Vegetable of choice
Brown rice, quinoa, pasta, sweet potato, potato, etc...some kind of carb side

Desert:
Usually dark chocolate

mtruitt01

I think in terms of breakfast, lunch, dinner. My snack is usually string cheese or an orange.
I make lists of breakfasts under 350 calories, often egg and whole grain toast. lunches are usually frozen because I'm a teacher and I need a lunch that's filling but easy and under 350 calories. Dinners right now are huge veggie salads with feta and turkey. I use low cal dressings and add lemon, balsamic, spices, herbs for more flavor. Dessert is usually an orange. Sometimes I have a piece of toast to get an added full feeling. String cheese if I really need something more. I eat my dinners around 7-7:30 so I don't feel tempted at night.

Heather1983v

After my workout @ 4:45am: 175g of greek yogurt with 1 scoop Chocolate or Vanilla NUTRILITE Whey Protein Powder

Breakfast: 2 egg's poached & 1/2 grapefruit with cinnamon

10am Snack: 1/2 cup cottage cheese, 140g berries

Lunch: Lettuce with 1 can of tuna, 5 olives chopped, 2 tbsp fresh lemon juice, 1 tbsp extra virgin olive oil, Salt & Pepper) & 1/2 cup green beans.

3:30 snack: 30g almonds & an apple

Supper: salmon, asparagus, onion, mushrooms, 27g goat cheese, (veggies sauteed in 1 tbsp olive oil)

Bed Time Snack: orange

970Mikaela1

Breakfast =diet mtn dew
Lunch= 12 oz grilled chicken sammich. With mayo cheese ketchup
Dinner= 12 oz grilled chicken 1 cup Brown rice and 500 calories of ice cream.

kommodevaran

Random can be good! Eat a little bit of everything, focus on real food, not overly processed stuff, and try to hit your calorie goal first. After some time you will learn how different foods make you feel and perform and understand how you'll need to tweak your macros.

I aim for five meals a day, and to have some protein, fat and vegetables for every meal; three servings of fruit, and some nuts, dairy, meat and/or fish every day. Dinner is starch, meat and vegetables. My calorie goal is 1600, and I add and subtract foods (before I eat them lol) to get as close as possible to that, and 70 grams or more of fat and protein. I think it's fun to play with the diary, and easy, because I love food.

sheepotato

I don't know what will work best for you, I try to eat 5-6 times a day because it works for me. A typical day for me looks like this...

Breakfast: Oatmeal with berries and ground flax seeds or 2 Scrambled eggs with spices and nutritional yeast
Morning Snack: apple, pear or dates with almond butter and chia seeds, hot tea and/or bowl of miso
Lunch: A salad with avocado or vinaigrette, topped with grilled chicken or shrimp. or the other half of the night before's dinner (1 grain servings, 2-3 steamed vegetables and ~4oz of meat)
Pre-exercise snack: almond milk, kind bar, handful of nuts, piece of cheese or a banana (combination or all depends on how hungry I am)
Dinner: 1 Serving of dried beans or grains, I serving of squash or leafy green, 1-2 other servings of vegetables, ~4oz of meat, usually chicken, salmon or beef
Evening Snack: (I splurge with the rest of my calories here) usually have a piece of quality chocolate and some berries, or a pre-weighed serving of chips or popcorn, or guacamole/hummus

I try to mix it up to make sure I'm getting a balanced diet but this is sort of my default day if I don't plan or try to fit in something specific.

icrushit

I'm a 3 meal person, so breakfasts, lunches and dinners for me tend to look something like:

Breakfasts:
Porridge + additions of choice
Weetabix, milk + chopped banana
Yoghurt, berries, nuts and seeds
Scrambled/ poached eggs on toast
Shake/ smoothie: yoghurt, berries, nuts & seeds, banana, coconut oil/ peanut butter + protein powder if I need the protein
French toast/ pancakes + coffee (indulgent Sunday morning-type breakfast)
Mixed grill; eggs, bacon, sausage, pudding, toast + coffee
Breakfast burrito; scrambled eggs w/ chorizo, all wrapped up in a tortilla
Granola + yoghurt, you could add fresh fruit too

Lunches:
Leftovers from previous dinners
Omelette/ Frittata
Sandwich + yoghurt, crisps sometimes too if I'm feeling like a treat
Baked potato + filling (tuna/ cottage cheese/ etc)
Quesadillas; Tortillas filled w/ cheese, and sometimes meat
Burrito

Dinners:
Meat/ fish + veg
Bolognese sauce/ meatballs w/ pasta
Fajitas; seasoned & spiced strips of meat, peppers, onions, all pan-fried, and served with a tortilla or two
Chili; bowl of, w/ grated cheese, crudites + avocado, or else simply chili w/ rice
Curry; meat + curry sauce + rice
Shepherds pie; seasoned meat + veg, all topped with potato
Lasagne + salad

The above is just a selection of things I eat or ate in the past, although am probably forgetting a few. Mostly though I tend to eat similar things during similar periods of time, and am happy to have a range of go-to staples. I'd suggest the same to anyone, just have enough variety in there so you don't get bored easily though

I do snack also, and snacks have tended to be things like:
Fruit; apples, bananas, etc
Square dark chocolate
Nuts; dozen almonds
Bars; homemade granola or protein bars
Seeds; toasted pumpkin seeds/ etc
Baked potato + topping
Can of tuna
Toast + egg

WinoGelato

OP it would probably help if you gave some insight into your current goals - total calories and macros breakdowns, as well as any specific dietary restrictions or preferences you try to adhere to...

jodiemhorton

I tend to skip breakie, but always have. If i do have it, a slice of toast and egg of some sort

Lunch generally a sandwich / roll . Chicken or tuna or seafood. Sushi. Sashimi. Fresh spring rolls.

Dinners are pretty much home made spaghetti (extra veggies) with small amount of pasta
Seafood and salad and some chips
Meat and vegg or salad
Home made pizza
Homemade Thai green curry (low fat coconut milk) heaps of eggplant
Curry and rice (home made spicy)
Salt and Pepper Squid (thats a processed one)
Cold meat and salad
Roast home made (lots of veggies, don't cook in too much fat)
Home made chicken casseroles
Lite pies. Ive found some that are 1200 kilojoules
Stir fry.. lots of veggies
Home made soups or out of can

Fruit for dessert

And a few snacks in a day Nuts, fruit, dried fruit, cheese and crackers, weightwatchers stuff, popcorn

JazzFischer1989

I just follow a basic format: a protein, a starch, a (non-starchy) vegetable. Sometimes I'll throw some cheese into the mix if it suits the meal.

I eat a lot of stews w/rice. I also like having pasta and making my own tomato sauce and throwing veggies into it. The other day I made sauce in which I stewed down some spinach, kale, onions, garlic, and fresh cilantro.