Sport Perfect Diet/Meals
- Thread starter JackP
- Start date
Sport Fitness
What's the point of this forum or site? Because any question can be answered with some stupid smartass remark like "google.com" or amazon.
What I'm asking for is healthy safe foods that I can consume for breakfast, lunch and dinner.
Example;
eggs
chicken salad
soup
etc... And I'll find the recipe myself, as long as the name is specified somewhat.
What I'm asking for is healthy safe foods that I can consume for breakfast, lunch and dinner.
Example;
eggs
chicken salad
soup
etc... And I'll find the recipe myself, as long as the name is specified somewhat.
What is the point of this question? To me it seems your wanting someone to simply spend a good deal of their time writing out a long and comprehensive list of foods that you should eat and should not as well as when to eat them?
This is what you pay an RD(nutritionist) for. No one is going to spend hours of their free time making you such a list. full of recipes and everything els you seem to want.
Maybe your simply used to getting your way and have everything done for you. Well no one here is going to act like your mama and wipe your ass(excuse the harsh analogy). So either look at the sticky like others have already suggested, look at other resembling post, or Ask a more specific question.
I don't mean to come off as rude. But, saying this place hasn't a point simply because YOUR question isn't answered is highly asinine and ignorant.
research a list and type it up yourself, people will be far more willing to respond so a pre-thought out question rather than a hasty demand.
LV's list is about as good as it gets and is p**s easy to find.
LV's list is about as good as it gets and is p**s easy to find.
Thats what the Grocery List has. All the foods on that list are foods you SHOULD eat.
I'm not saying spend hours, just name foods that are good or bad for you. I have no idea on ther calories or sugar levels. I'm not a nutritionist. And no, I dont have a single thing done for me my way...
I said that this place doesn't have a point in responce to the person above, Because if you look at it like that, then it truly doesn't.
All i'm asking for, is a list of foods that you eat or whatever... Like I said, i'll find the recipes and **** on it... but I have no idea what to eat for breakfast, lunch and dinner.
Here you go..........
" Simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.
1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods (except workout and post-workout drinks). "
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods (except workout and post-workout drinks). "
...courtesy of John Berardi.
Now, armed with this info, all YOU have to do is find a list - Google is a good place to start - of foods that make up ...
- lean protein
- fruits and vegetables
- saturated fat & monounsaturated fat & polyunsaturatesd fat
- whole foods
- etc.
- fruits and vegetables
- saturated fat & monounsaturated fat & polyunsaturatesd fat
- whole foods
- etc.
That's the best place to start. Then you can develop a detailed - " nice comprehensive list of foods " of what you plan to eat in accordance with Berardi's suggestions, type it into a thread and then we can supply some constructive feedback for you. That way, you end up doing the bulk of the work and - in the process - may end up learning something along the way...which is the whole idea
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A very good educational based post, Wrangell.
I just quoted the " 7 Points " approach attributable to Berardi .....nothing more.
Here you go..........
" Simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.
1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods (except workout and post-workout drinks). "
...courtesy of John Berardi.
Now, armed with this info, all YOU have to do is find a list - Google is a good place to start - of foods that make up ...
- lean protein
- fruits and vegetables
- saturated fat & monounsaturated fat & polyunsaturatesd fat
- whole foods
- etc.
That's the best place to start. Then you can develop a detailed - " nice comprehensive list of foods " of what you plan to eat in accordance with Berardi's suggestions, type it into a thread and then we can supply some constructive feedback for you. That way, you end up doing the bulk of the work and - in the process - may end up learning something along the way...which is the whole idea
Finally, thank you!!! I'll come up with a list sometime tonight
What's "workout and post-workout drinks". Is that like Powerade and stuff?
Is a whole food, something that contains EVERYTHING? or is it a full meal.
Edit: List:
Lean Protien / Fruits And Vegetables
Lunchtime: Grilled Chicken (8.00 Ounces), Romaine/Iceberg Lettuce, Cucumber, Tomato, Onion
Breakfast: Pork Sausage(2 Inch Type) 5 Peices OR Egg Omelet
Once or Twice during the day: Del Monte Fruit Naturals: Peach and Mandarin Oranges
Dinner: A Whole Pork Sausage(has a few Herbs in it). Cooked with Oil and served by itself with maybe a Tomato.
DRINK
Water throughout the day, Sometimes some Orange Juice.
^
Fats
Any Recommendations?
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I'll submit my two cents here.
1 - LEAN PROTETINS: Stay away from the Pork Sausage (high sat. fat content). Try going with canadian bacon or eggs white omelettes made of 4 - 5 egg whites and one whole egg for breakfast. Those are both good sources of lean protein. For lunch or dinner, the grilled chicken breast is a good idea. I would also add some fresh fish such as salmon, tuna, orange roughy (grilled or baked). Fish is a great source of lean protein as well as good fats.
And by powdered drinks, they mean whey protein shakes.
2 - FATS: Fish, as noted before, will give you plenty of essential fatty acids. So will legumes (garbanzo beans, kidney beans, etc.), nuts (walnuts, almonds, cashews - my favs) and flaxseed . Don't go over board on the nuts tho because they are calorie dense but a good rule of thumb is one handful a day.
You can also use all natural Peanut Butter or Almond Butter (put this on whole wheat toast or with some veggies)
3 - CARBS: I would watch out for those fruit cups, lots of sugar! Try whole fruit (bananas, berries, apples, oranges) & fresh veggies (carrots, broccoli, spinach, tomatoes, etc.). You can also have oats, brown rice, yams or whole wheat bread (I like sprouted breads because they are not made with flour). These are good complex carbs that digest slowly.
A quick example of each meal that I would eat:
Breakfast: 4 egg whites & 1 whole egg in an omelette with 1 cup of mixed vegetables, low-fat or FF cheese (1 slice or shredded), 1 tbsp milled flax, 1 slice sprouted w/w toast (sometimes i replace the flax with PB on the toast). 8 oz skim milk
Snack 1: 1 cup FF or LF cottage cheese, 1 small/med banana
Lunch: Turkey sandwich (3 slices of turkey breast, 2 slices sprouted w/w bread, 1 slice low-fat swiss, spinach & mustard). OR 4-5 oz lean poultry (chicken or turkey) & 1 cup mixed veggies)
Snack 2: 1 sandwich bag full of raw carrots, celery, grape tomatoes and either a palm-full of mixed raw nuts (almonds, cashews, walnuts) OR 1 3.5 oz package of tuna
Snack 3: Whey Protein shake (1 scoop of vanilla whey - 20g protein) with water
Dinner: 4 - 5oz of chicken (could go more), turkey, or fish (tuna, salmon, tilapia) with 1 cup steamed veggies & some olive oil/garlic). Sometimes I either bake the protein, grill on a foreman or stir fry everything in a small amt of sesame oil.
These are just some suggestions based on my normal day, feel free to vary it up. Hopefully, this helps you get on the right track. And whole foods are just natural foods that are not processed (LV's grocery list in the sticky is a great example of what is considered a whole food)
1 - LEAN PROTETINS: Stay away from the Pork Sausage (high sat. fat content). Try going with canadian bacon or eggs white omelettes made of 4 - 5 egg whites and one whole egg for breakfast. Those are both good sources of lean protein. For lunch or dinner, the grilled chicken breast is a good idea. I would also add some fresh fish such as salmon, tuna, orange roughy (grilled or baked). Fish is a great source of lean protein as well as good fats.
And by powdered drinks, they mean whey protein shakes.
2 - FATS: Fish, as noted before, will give you plenty of essential fatty acids. So will legumes (garbanzo beans, kidney beans, etc.), nuts (walnuts, almonds, cashews - my favs) and flaxseed . Don't go over board on the nuts tho because they are calorie dense but a good rule of thumb is one handful a day.
You can also use all natural Peanut Butter or Almond Butter (put this on whole wheat toast or with some veggies)
3 - CARBS: I would watch out for those fruit cups, lots of sugar! Try whole fruit (bananas, berries, apples, oranges) & fresh veggies (carrots, broccoli, spinach, tomatoes, etc.). You can also have oats, brown rice, yams or whole wheat bread (I like sprouted breads because they are not made with flour). These are good complex carbs that digest slowly.
A quick example of each meal that I would eat:
Breakfast: 4 egg whites & 1 whole egg in an omelette with 1 cup of mixed vegetables, low-fat or FF cheese (1 slice or shredded), 1 tbsp milled flax, 1 slice sprouted w/w toast (sometimes i replace the flax with PB on the toast). 8 oz skim milk
Snack 1: 1 cup FF or LF cottage cheese, 1 small/med banana
Lunch: Turkey sandwich (3 slices of turkey breast, 2 slices sprouted w/w bread, 1 slice low-fat swiss, spinach & mustard). OR 4-5 oz lean poultry (chicken or turkey) & 1 cup mixed veggies)
Snack 2: 1 sandwich bag full of raw carrots, celery, grape tomatoes and either a palm-full of mixed raw nuts (almonds, cashews, walnuts) OR 1 3.5 oz package of tuna
Snack 3: Whey Protein shake (1 scoop of vanilla whey - 20g protein) with water
Dinner: 4 - 5oz of chicken (could go more), turkey, or fish (tuna, salmon, tilapia) with 1 cup steamed veggies & some olive oil/garlic). Sometimes I either bake the protein, grill on a foreman or stir fry everything in a small amt of sesame oil.
These are just some suggestions based on my normal day, feel free to vary it up. Hopefully, this helps you get on the right track. And whole foods are just natural foods that are not processed (LV's grocery list in the sticky is a great example of what is considered a whole food)
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Here's another VERY GENERAL approach to help sort things out a bit more - very quickly.
1. Get your weight in lbs. ( say it's 150 lbs. )
2. Guess your daily calorie needs might be - you want to ' lose fat ' so guess at 13 calories per pound of bodyweight...150x13 = about 2,000 calories ( there are a handful of ways to ' guess ' this number..... forum members can give their opinions to help your refine the guess )
3. Get advice on what % or ratio of this 2,000 should be in carbs: fat : protein...i.e 50:30:20 ........60:20;20 ........... 30:30:40 .....etc. etc. ( forum members can give their opinions on this too .....everyone prefers a different ratio it seems )
4. convert your carbs: fat : protein %'s to grams ' per day ' ( ask how if you are unsure )
5. time your 6 - 8 meals incuding pre workout and post workout snacks ( forum members can give their opinions how to come up with snacks / shakes ). For example, allocate the 2,000 across those 6 - 8 meals ( something like below). Convert your carbs: fat : protein to grams ' per meal '
2. Guess your daily calorie needs might be - you want to ' lose fat ' so guess at 13 calories per pound of bodyweight...150x13 = about 2,000 calories ( there are a handful of ways to ' guess ' this number..... forum members can give their opinions to help your refine the guess )
3. Get advice on what % or ratio of this 2,000 should be in carbs: fat : protein...i.e 50:30:20 ........60:20;20 ........... 30:30:40 .....etc. etc. ( forum members can give their opinions on this too .....everyone prefers a different ratio it seems
)4. convert your carbs: fat : protein %'s to grams ' per day ' ( ask how if you are unsure )
5. time your 6 - 8 meals incuding pre workout and post workout snacks ( forum members can give their opinions how to come up with snacks / shakes ). For example, allocate the 2,000 across those 6 - 8 meals ( something like below). Convert your carbs: fat : protein to grams ' per meal '
- 7:00 Bfast
- 9:30 snack
- 12:00 lunch
- 3:00 snack
- 5:00 PWO snack
- 6-7 [ WORKOUT ]
- 7:15 PWO snack
- 8:00 dinner
- 9-11 [ Snack ? ]
- 9:30 snack
- 12:00 lunch
- 3:00 snack
- 5:00 PWO snack
- 6-7 [ WORKOUT ]
- 7:15 PWO snack
- 8:00 dinner
- 9-11 [ Snack ? ]
There are some links here on the forum ( forum members can help you here ) that you can use to help you break down your meals by carbs: fat : protein...by grams...per meal.
Again, this is VERY GENERAL and I've glossed over a lot of stuff ( and likely left stuff out ) but other members can fill in some of the blanks for you.
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So cook with them. Dont forget the fat you get in your protein sources.
Thanks for everyones reply...
A few questions:
Another thing: Anything to replace fish/beans and egg whites? I only eat egg's in form of omelets(all yellow) and I dont eat fish/beans at all... And cheese... The only way I eat cheese, is if the taste is overwhelmed by something else. Example: Pizza.
A few questions:
Dont whole fruits contain same amount of sugar?? The Cup is made of: Fruits, abcorbic acid, potassium, sodium benzoate, and citric acid.
Another thing: Anything to replace fish/beans and egg whites? I only eat egg's in form of omelets(all yellow) and I dont eat fish/beans at all... And cheese... The only way I eat cheese, is if the taste is overwhelmed by something else. Example: Pizza.
Would highly recomend against the consumption of any product containg (in conjunction) the products underlined above.