My Daily LCHF Food Diary: How I Stay Lean, Build Muscle, Stay Energised and Keep Healthy
Posted: Nov 13 2014
I thought I would share what I typically consume within a day. I am constantly tweaking things but the meal options below are what I currently find keeps me lean, strong, healthy and satiated. The meals vary but the principles always stay the same - low-carb/high-fat (LCHF) and as much protein as I feel I need based on my activity level. I say the meals vary but they really don't vary that much. I typically have one shake and one main meal a day and the shake pretty much stays the same. Much easier to keep things simple.
As you will see I only really have coffee for breakfast then workout around midday to reap the benefits of working out in a fasted state. I will then have my 'Wonder Shake' around 2pm and an evening meal around 7.30-8.30pm. So here we go...
Coffee either black or with a combination of the following: 1-2 tbsp Double Cream, 1 tbsp MCT Oil, 1 tbsp Coconut Oil, Cinnamon, Cacao Powder.
Supplements: CreO2 Creatine (3 tabs), Master Amino Acid Pattern (5 tabs), CLA (3 caps), Krill Oil (3 caps), Acidophilus and Bifidobacteria Support (1 tab), Green Coffee Advanced (2 caps), Multi-Vitamin & Mineral Support (2 caps), Vitamin D3 (2 softgels), Glucosamine Sulphate (1 tab).
Lunch (2-3pm Post Workout)Option 1: Meal Replacement Protein Shake (Wonder Shake!). I have this 90% of the time. The recipe and video of me making a version of this can be found here but I have since modified this and will be posting the new version soon.
Option 2: 2 duck eggs either scrambled or fried, tinned fish of either mackerel, sardines, salmon, tuna or pilchards, chorizo, spinach, mushrooms, onion, avocado, chilli and salad. I will often just mix this all together with the eggs for what I call an 'eggy mess'! I sometimes have this for dinner too.
Yerba Mate tea.
Option 1: A 20+ item high-fat, low-carb salad – with protein from either fish, chicken, beef or liver, healthy fats are provided from olive oil, avocado oil, macadamia oil, avocados, nuts, and seeds.
Option 2: Meat, chicken or fish and as many vegetables as I can fit on my plate with plenty of grass fed butter.
Option 3: Meat and vegetable homemade bone broth.
Option 4: Stir fry with meat or seafood and vegetables, cooked in coconut oil.
Option 5: Thai green curry with meat, chicken or seafood with vegetables and cauliflower rice.
Option 6: Meat stew with vegetables.
Option 7: Chilli con carne with loads of veg and salad.
Option 8: Eggy Mess (option 2 from lunch).
Dessert: Mint tea and a bowl of yoghurt, coconut yoghurt, nuts, nut butter, berries, cinnamon, vanilla, collagen powder, primal power protein, coconut butter and coconut flakes or what I call a 'Wonder Bowl'! Are you sensing a theme here?
As you can see, breakfast and lunch do not vary much and I'm OK with that. Dinner is where the variation comes in and those are just some of the meals I can think of. I'll often just make stuff up on the spot depending on what I have and no two meals ever really taste the same because I modify the type and amount of herbs, spices, oils, acidity and veg used.
So there you have it, this is what currently works for me. The common theme here is plenty of good fats to keep me full and energised, enough good quality protein to maintain and build muscle and as few carbs as possible to avoid storing fat, control hunger and maintain ketosis most of the time. Really only eating twice a day with a hard gym session thrown in may seem impossible to some people but it really is easy when you are adapted to burning fat as your primary source of fuel. You can read how I adapted here.
Any questions give me a shout. Peace.