For those Lean & Strong: What do you eat?

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mona_patty
mona_patty Posts: 170
in Food and Nutrition
I need more guidance in what to be eating to achieve a leaner body. I do weights and getting myself into doing more intensity workouts. I was out for 3 weeks due to a knee injury. But finally it is starting to heal.
Since I started on my weight loss journey, I have been adjusting my eating habits and now this is what I typically eat (more or less):

Mon- Fri
Breakfast:
4 oz plain non fat greek yogurt, 4 oz mixed frozen berries, 10-15 almonds, 1 tbsp coconut flakes, 1 tbsp goji berries
Snack:
2 tbsp pumpkin seeds
Lunch:
fish, broccolli or homemade chili (pinto beans, onions, garlic, green pepper, black beans, kidney beans, corn), or salads
Snack:
Usually an apple
Dinner:
Green smoothie (2 cups spinach, 1 cup kale, 1 cup mixed berries, 2 tbsp chia seeds, 1 scoop of protein powder)
Snack: Depends, a piece of cheese or some almonds.

Sat.-Sun
Varies LoL

Thanks so much!!!
Patty
«1345

Replies

  • ahamm002
    ahamm002 Posts: 1,690 Member
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    lean meat, dairy (especially cottage cheese and greek yogurt), eggs, fruits, veggies, nuts, bacon
  • janeite1990
    janeite1990 Posts: 694 Member
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    OP, how many calories is that? It sure sounds low!
  • jdaley90
    jdaley90 Posts: 259 Member
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    for me during the week.. cottage cheese, protein powder & bars, greek yogurt, spinach, cheese, chicken, fish
  • TubbsMcGee
    TubbsMcGee Posts: 1,058 Member
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    OP, how many calories is that? It sure sounds low!

    I agree.

    OP, are you eating enough for fuel your workouts and help your muscles repair afterwards??

    Add more lean proteins to your diet
  • _DaniD_
    _DaniD_ Posts: 2,186 Member
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    Souls
  • balancedfire
    balancedfire Posts: 13 Member
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    Wait...Bacon?!?!
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
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    I'm a lot leaner and stronger than I was a year ago, and I've been eating 1800+ calories of yummy foods all that time. My diary is open, feel free to have a look. And yes, there's bacon in there. :drinker:
  • jayche
    jayche Posts: 1,128 Member
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    I'm kind of lean and sort of strong (I honestly don't think so but I've been told).
    At the moment I'm loosely (very loosely) following my macros and eating whatever almost fits them, more on exercise days and less on rest days. I do mini-bulk/cut cycles throughout the year where I would would look to gain 8-10 pounds, then cut 3-5 pounds of (hopefully) fat. Doing so helps me keep metabolic damage from cutting to a minimum and helps me stay relatively lean year around. My diary's open to anyone (took a few weeks off until yesterday cause I got tired of tracking my calories online, back on it now).
  • mona_patty
    mona_patty Posts: 170
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    its about 1250 or so. but I do eat more depending how much I exercise
  • mona_patty
    mona_patty Posts: 170
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    lean meat, dairy (especially cottage cheese and greek yogurt), eggs, fruits, veggies, nuts, bacon

    i should eat more eggs... i prefer greek yogurt over cottage cheese. Thanks
  • Arkhos
    Arkhos Posts: 290 Member
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    Souls


    HA!!!

    :laugh:
  • jonnythan
    jonnythan Posts: 10,161 Member
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    Lean meat, veggies, protein shakes, and.... fast food. Grilled chicken sandwiches and salads from the burger joints, tacos from Taco Bell, double meat cold cut sandwiches from Subway, etc.
  • Brandon74
    Brandon74 Posts: 453 Member
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    You need to incorporate lean meats like boneless skinless chicken breasts, turkey, tuna fish. I eat chicken just about every day. You should also add egg whites and beans like lentils.
  • mona_patty
    mona_patty Posts: 170
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    You need to incorporate lean meats like boneless skinless chicken breasts, turkey, tuna fish. I eat chicken just about every day. You should also add egg whites and beans like lentils.

    at this moment, I gave up meat for Lent. But I will definitely add lentils, & eggs.

    @jonnythan: I really don't eat fast food. I started adding protein powder to my green smoothies. I try not to eat bread lol I need to add more lean meats, I have to wait til Easter.

    Thanks y'all for your comments....
  • fitnessmare
    fitnessmare Posts: 117
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    Did I hear BACON??
  • magerum
    magerum Posts: 12,589 Member
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    <--- Red Velvet Pop Tarts w/ Red Velvet Cake Ben & Jerry's ice cream sandwich.
  • jonnythan
    jonnythan Posts: 10,161 Member
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    <--- Red Velvet Pop Tarts w/ Red Velvet Cake Ben & Jerry's ice cream sandwich.

    You're my new hero.
  • Shadowknight137
    Shadowknight137 Posts: 1,243 Member
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    Nachos.
  • CyberEd312
    CyberEd312 Posts: 3,536 Member
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    <--- Red Velvet Pop Tarts w/ Red Velvet Cake Ben & Jerry's ice cream sandwich.

    Nom Nom Nom Red Velvet Pop Tarts Rock!!! OP I really do not have anything off limits... I eat alot of veggies, salads, beans, egg, dairy, lean meat, fish, pork, poultry, grains, nuts, etc.....
  • mona_patty
    mona_patty Posts: 170
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    Nom Nom Nom Red Velvet Pop Tarts Rock!!! OP I really do not have anything off limits... I eat alot of veggies, salads, beans, egg, dairy, lean meat, fish, pork, poultry, grains, nuts, etc.....


    Y'all making me want ice cream, cake, and nachos!! @EdDavenort, no fruits?? I guess I'm in the right track, just need to add more protein....... not into too much meat but i will try.

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