10d • Resources
Mike’s Typical Diet:
(Note: my daily activity level, and dietary needs may be different than yours)
Breakfast: (44.6g Protein, 24oz Water)
3 eggs - 18.8g
Coffee + protein powder & water (8oz) mixture (instead of creamer) - 25.8g
16oz water + Vitamins
Other Breakfast Ideas (from the past):
Yogurt Parfait: Greek Yogurt, mixed berries, mixed nuts, flax seed, chia seed, banana
Smoothie Bowl: Mix above ingredients into a smoothie, add mixed berries & nuts to bowl & eat like a cereal/soup.
Homemade Oatmeal: Oats, mixed berries, water (heat for 3 mins), add mixed nuts, honey, chia & flax
Mid-morning snack: (15g. Protein)
Mixed berries + mixed nuts, chia seeds and flax seeds - 15g
Lunch (20-30g Protein)
Salad with 2-3 hard boiled eggs, turkey slices, cucumbers, pickles, jalapeños, and homemade balsamic vinegarette dressing - 30g
Or
Wrap with turkey, cheese, pickles, jalapeños, mustard 20g (more if I add eggs)
Or Leftovers
Afternoon snack: (25.8g Protein, 40oz Water)
Workout drink: 24oz Water + Electrolytes + Creatine
Protein powder + 16oz water - 25.8g
Other Potential Snacks:
String Cheese (6g Protein)
Sliced Turkey & Cheese Rollups (15g Protein)
Spicy Pickles
Mixed Nuts (not a standard trail mix) (10g Protein)
Pink Lady Apple
Banana
Cucumbers
Dinner (varies)
Typically includes:
- Chicken
- Ground Turkey
- Ground Chicken
- Turkey Loin
- Vegetables
Examples:
- BBQ Chicken wraps
- BBQ pulled turkey loin
- Chicken Burgers and Asparagus
- Sausage, Sweet Potato and broccoli sheet pan meal
- Sweet Potato Tacos (ground turkey)
- Fajitas
- Grilled Chicken Sandwiches
- Sausage, sweet potato and kale soup
My daily vitamins:
- Mens Multivitamin
- Vitamin C
- Vitamin D3 +K2
- Probiotic
- Turmeric/Curcumin
- Omega 3 Fish Oil
My supplements:
- Vanilla Protein Powder (Animal Brand)
- Electrolyte Mix (Evolution Nutrition)
- Creatine (Animal Brand)
Total Known Protein (Not including dinner):
105.4g-115.4g
Meaning I need to make sure I get 18-28g. of protein for dinner each night
Water Intake:
64oz Water between breakfast and afternoon snack not including random drinking throughout the day.
When you have a plan, and stick with it on a regular basis, it can become easy to achieve these goals!
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Mike’s Typical Diet:
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