Sport Food Suitable for 5-8 Meals a Day

Sport Fitness
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DanHarris

0
Hi,

I was thinking maybe we could build up a list of what we think are suitable meals for people following the 5-8 a day rule. This would be an easy way to give people examples without them needing to post each time.

One of my favourites for Dinner of an evening is:

Medium Size Chicken Breast, Grilled
Small Portion of Brocoli (Approx the size of an average fist)
Water

Also if you like a glass of skimmed milk too.

I eat my chicken plain and it can be a bit dry sometimes but I've never found anything healthy to put over it!
I like this in an evening when I get home from work.

Also an example of something cold you can make and take to work:
(Keep all poritions small imo)

Cottage Cheese
Lettuce
Tomato
A few chopped peppers
Chopped chicken Breast

Obviously you have to moderate your portion size but I think for the most part putting in as much as you want within reason is fine, as there are very little calories and fat in this salad. Again I eat this plain as I have never found anything healthy to put on it, and I don't like vinigarette dressings etc. I do like mayo but it is too unhealthy to put on in my opinion.

If other people can post 1 Hot and 1 Cold meal it would help a lot of others. Although post more if you want as I am thinking of putting them into a database so there is always a choice of foods for me to choose from and find when I fancy something and don't know what lol.

Cheers :D

Dan
 
BREAKFAST:

Bowl of Oatmeal (not the sugary ones that come in packets) or Oatbran with scoop of whey.

2-4 Egg whites scrambled whatever


~Nicole
 
BREAKFAST OPTIONS (Within 1 hour of waking up - Protein & Carb - Under 350 Calories Total)
Eggs Scrambled with Salsa or Ketchup (preferably egg beaters / egg whites)
Fruits Cantalope, Orange, Apple, Pear, Banana, Berries, Peaches
Cereals Whole Grain or Oat based, w/ Skim or 1% Milk (Low Sugar)
Potatoes O'Brien or Hash Browns with Ketchup or Hot Sauce (0 fat/cal cooking spray)
Toast Whole Wheat w/0 fat/cal margarine spray

LUNCH OPTIONS (Protein & Carb - Under 350 Calories Total)
Salmon or Tuna Low fat/cal recipes
Chicken or Turkey Lean white breast meat, low fat/cal recipes (grilled, shake/bake, roasted)
Shrimp or Crab Low fat/cal recipes (Steamed, stir fry, chinese)
Stir Fry Peppers, Asparagus, Peas, Broccoli, Water Chestnuts, Onions, Mushrooms, Noodles, Almonds
Vegatables Broccoli, Squash, Corn, Peas, Asparagus, Carrots, Onions, Green Beans
Lettuce Wraps Chicken or Shrimp, lowfat, spicy

Soups Vegatable & Lean Meat based, Low fat/low cal
Salads Vegatable & Fruit based, non/low fat/cal dressing (no cheese or crutons)
Sandwiches Lean turkey, chicken breast or tuna on whole wheat bread or pita, no cheese, lowfat MW
Chow Mein With brown rice
Potatoes Red, Sweet - Baked, Boiled, Slow Cooked w/0 fat/cal margerine spray (no cream/gravy)
Burrito Lean chicken or beef w/non-fat beans in light tortilla with salsa/hot sauce w/tomato, onion & lettuce
Tostada Lean chicken or beef w/non-fat beans with salsa/hot sauce w/tomato, onion & lettuce

DINNER OPTIONS (Protein & Fiberous Carbs only - Under 400 Calories Total - 2 Hours Before Sleep)
Salmon or Tuna Low fat/cal recipes
Chicken or Turkey Lean white breast meat, low fat/cal recipes (grilled, shake/bake, roasted)
Shrimp or Crab Low fat/cal recipes (Steamed, stir fry, chinese)
Stir Fry Peppers, Asparagus, Peas, Broccoli, Water Chestnuts, Onions, Mushrooms, Noodles, Almonds
Vegatables Broccoli, Squash, Corn, Peas, Asparagus, Carrots, Onions, Green Beans
Lettuce Wraps Chicken or Shrimp, lowfat, spicy

Soups Vegatable & Lean Meat based, Low fat/low cal
Salads Vegatable & Fruit based, non/low fat/cal dressing (no cheese or crutons)
Sandwiches Lean turkey, chicken breast or tuna on whole wheat bread or pita, no cheese, lowfat MW
Chow Mein With brown rice & low sodium soy sauce
Potatoes Red, New, White, Sweet - Baked, Boiled, Slow Cooked w/0 fat/cal margerine spray (no cream/gravy)
Burrito Lean chicken or beef w/non-fat beans in light tortilla with salsa/hot sauce w/tomato, onion & lettuce
Tostada Lean chicken or beef w/non-fat beans with salsa/hot sauce w/tomato, onion & lettuce

SNACK OPTIONS (Under 250 Calories - When hungry between breakfast-lunch & lunch-dinner)
Vegatables Broccoli, Tomato, Peas, Cucumber, Cauliflour w/non fat ranch, Cole Slaw or Grated Carrots w/MW
Fruits Cantalope, Orange, Apple, Pear, Banana, Berries, Watermelon
Salsa Any, eat plain
Peppers Pepperoccini, Hot Yellow, Jalapenos
Jerky Beef or other
Nuts Almonds, Cashews, Walnuts, Pistachios, Peanuts - 1 Ounce
Sunflower Seeds 1 Ounce or less
Protein Shake 100% Whey, Low Sugar

DRINK OPTIONS (Low Calorie, No Sugar)
Water 8+ Glasses or Bottles per Day
Tea No Sugar (Green Tea is best)
Juice Fresh from juicer

Milk Skim or 1%
Coffee 1 cup day, No Sugar
Protein Shake 100% Whey, Low Sugar

5-6 Small meals per day. About 300-400 Calories each every 3 hours.
Eliminate: white bread, white pasta, white rice & most sugar (All "bad" carbohydrates)
Include some protein with every meal.

Protein Shake immediately after workout.
Carbs: Fruits, Whole Grains & Vegatables in Morning & Early Afternoon.
Carbs: Vegatables only in later Afternoon & Evening. (Eliminate or limit all other carbs)
Example:
8AM Breakfast Calories = <350
11AM Snack Calories = <250
2PM Lunch Calories = <350
5PM Snack Calories = <250
8PM Dinner Calories = <400
? PWO Protein Shake Calories = <200
TOTAL: <1800
 
well the problem is that everyone will have different caloric goals based on their training/fitness goals.

I may need 300g of protein a day, but only 60g of carbs, and 90g of fat, so my meal regimen will not work for some.

The food choices, yes, but not necessarily the combinations (like timing of starchy carbs) and definitely not the portion sizes.
 
Shermanez said:
BREAKFAST OPTIONSPotatoes Red, Sweet - Baked, Boiled, Slow Cooked w/0 fat/cal margerine spray (no cream/gravy)
Click to expand...

I would never recommend using margarine. Full of bad fats and chemicals. Plus, it doesn't make you feel satisfied after a meal. What's wrong with a little butter? Use butter sparingly. It's natural and makes food taste a lot better.

~Nicole
 
"What's wrong with a little butter?"

I'm not the expert here, but; There's al ot wrong with butter and most margerines. A lot of saturated fat and trans fat, not to mention about 100 calories per tablespoon for those of us trying to cut.

I have been using "I Can't Beleive It's Not Butter" spray, which according to the label, has 0 (zero) calories and 0 (zero) fat of any kind. I am a bit skeptical of this, but I use a few sprays per day on my vegatables or WW toast. Unless I'm missing something, this fits great into my calorie deficit, lowfat, cutting diet much better than high calorie, high fat butter or margerine. (for us weak ones who can't eat their vegatables or WW toast dry)

Serving Size: 1.25 Sprays(0.25g) For Cooking Spray.), 5 Sprays(1g) For Topping Spray. Servings Per Container: 904 For Cooking Spray, 226 For Topping Spray.
Calories: 0 Calories From Fat: 0

Amount Per
Serving % Daily
Value*
Total Fat: 0g 0%
Saturated Fat : 0g 0%
Cholesterol : 0mg 0%
Sodium : 0mg** 0%
Total Carbohydrate: 0g 0%
Protein : 0g
Trans Fat : 0g
Polyunsaturated Fat : 0g
Monounsaturated Fat : 0g
Vitamin A: 0g
 
From simply a fat/calorie perspective, some margarine products appear better than real butter. What I believe Nicole was getting at, was that real butter is actually considered healthier in the sense that it does not contain artificial stuff and chemicals. Real butter, when used in moderation, can add some fat to a diet (which is needed in any diet), tastes better and doesn't come with artificial stuff that our bodies don't need.

Health isn't just an issue of the eating low cal or no fat as often as possible, it's more about eating what is better for our bodies. Many non fat/low cal foods are not healthy at all.
 
Nicole and Deschain are absolutely correct here,

Besides the fact that "fake" butters "margarine", usually contain ingredients one doesn't want in their body, the can is lined with things no one should consume, and they taste just wrong, our bodys do not always properly digest these "Fake" butters, Some question whether or not these can be carcinogenic, and the list goes on.
partially hydrogenated oils, this is man made, and normal butter would never contain this. Fake butters like "I cant believe its not butter" contain this junk.

Yes butter has Some saturated fat, again this is GOOD, it keeps you full longer and provides stability to our body's cells. Now for a little known fact, Butter ,Or Butyric acid, is a SHORT chain fatty acid. And researchers have recently found SCFA have many Health Benefits. No this does not mean go out and consume butter like crazy, but its now known butter is not "bad" for us in the right amounts.
 
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