For 2021, I am going to pull back the curtain and display what I eat in a typical week. For the last 9 years, I have been cooking all my meals on Sundays as I work about 30 minutes away from my house and am away for both lunch and dinner.
I put in 2-3 hours on Sunday afternoon cooking.
This week I am enjoying
Breakfast 1 – Raisin Bran and Kefir, coffee
Breakfast 2 – Turkey patties
Lunch – Shrimp Stir Fry
Dinner- Easy Anabolic Chicken Burritos
For snacks, there are mixed nuts, protein powder(Casein and Whey) mixed with milk and creatine, cheese and summer sausage.
The finished meals:
This is my off season, and I am running/biking/ swimming around 50-60% of my volume. My gym will be opening tomorrow and I will use this as a resource to lift which I will do 3 days a week. I plan on swimming two days, getting in around 1500 m each day. In season, I will try and get to the gym 4 days a week and get a mile in each training session.
I do not take cheat days, if I want a cookie or a sub or some other junk food, I eat it. I usually drink 3-4 alcoholic drinks a week.
Resources for Shrimp Stir Fry and Turkey Patties:
Carpender, D. (2012). 500 Paleo recipes: Hundreds of delicious recipes for weight loss and super health. Beverly, MA: Fair Winds Press.
Ramos, A., & Hughes, A. C. (2016). The complete ketogenic diet for beginners: Your essential guide to living the keto lifestyle. Berkeley, CA, CA: Rockridge Press.