Here’s what an average day of eating during prep looks like (NOTE: since I’m 4 weeks out, this is all about to change, but for now, this is what I’ve been sticking to):
Meal 1: protein shake with glutamine powder (post-workout)
Meal 2: protein pancake (click here for recipe)
Meal 3: 5 oz. protein (I like this recipe but I substitute the pineapple juice for low sodium chicken broth and use chicken breasts, not thighs), 1/2 cup carb (brown rice, oatmeal or sweet potato), 1 cup green vegetable (roasted with olive oil, steamed or raw).
Meal 4: 4 oz. protein, 1 cup green vegetable
Meal 5: rice cake with peanut butter (if I’m hungry, if not, I skip it)
Meal 6: 4 oz. protein, 1 cup green vegetable
Meal 7: 1 piece dark chocolate with sea salt (1-2x/week) and herbal tea
If I get hungry in between, I’ll eat a handful of mixed nuts or some berries.
Eating Out While on Prep
Sometimes I eat out because I have a life. I order grilled chicken or fish, a green salad with no cheese or dressing (or get basalmic, if I’m really feeling crazy) and steamed vegetables.
Meal prep requires a lot of advanced planning. I was cooking a TON of stuff on Sunday and eating it all week but by the end of the week I was almost gagging trying to get it down because I was so sick of it. Now, I do half on Sunday and half on Wednesday, which is more time consuming but worth it as far as flavor goes.
Lastly, I AM NOT A DOCTOR. I don’t know you (or maybe I do) or your body. This is what works for me. People have asked, I give the people what they want. Use the info as you see fit (no pun intended – seriously, that was a very fortunate coincidence).