2 cups coffee
1 ½ cups cooked Coach’s Oats
1 tbsp. vanilla protein powder
½ sliced banana
½ cup blackberries
Carbohydrates: 104.5g Protein: 39.5g Fat: 12g
Clif Bar – Cool Mint Chocolate
Carbohydrates: 43g Protein: 10g Fat: 5g
My Favorite Tuna Sandwich (recipe included!)
Trader Joe’s Sea Salt and Pepper chips
¼ cup blueberries
6 oz. vanilla almond milk
Carbohydrates: 64g Protein: 31.5g Fat: 10g
Recipe for My Favorite Tuna Sandwich
1 can albacore packed in water, drained
1 Tbsp. Dijon mustard
1 Tbsp. dill pickle relish
1 tsp. horseradish
Salt and pepper to taste
2 slices whole wheat bread
In a small mixing bowl, combine all the ingredients and mix until the tuna is coated evenly. Add more mustard, relish, and horseradish to taste. Drop a huge dollop between two slices of (toasted?) whole wheat bread and enjoy. Serves 2
Carbohydrates: 30g Protein: 28.5g Fat: 4.5g
Small cup of candied almonds at Fresh ‘n Easy’s sample table. Who could resist?
Carbohydrates: 10g Protein: 3g Fat:7g
2 fish sticks that Alexandria didn’t want
2 slices Trader Joe’s Organic 3 Cheese pizza (with added mozzarella and fake beef strips)
1 cup steamed broccoli, carrots, and snow peas
Carbohydrates: 61g Protein: 47g Fat: 16g
How did I do today?
Total Carbohydrates: 312.5g Total Protein: 159.5g Total Fat: 54.5g
I exceeded my recommended carbohydrates and fat intake, while coming a bit under on my recommended protein. If I’m shooting for “ballpark” numbers, I’ll consider this fairly close. Because I didn’t have an extra strenuous day, my muscles don’t require as much protein for repair. I felt really good all day. My energy level felt consistent throughout the day because I ate healthful snacks between meals. I kept my blood sugar regulated throughout the day, preventing the “crash” that inevitably leads to an unhealthy energy boost from a soda or sugary snack. We’ll talk more about simple versus complex carbohydrates later. However, if you have any questions, please email me (natskedat at gmail dot com) or leave a comment.
Have a great day, and eat well!
What I Did: Walked ¾ mile for Stroller Fitness with light cardio and plyometrics. Relatively easy day.