yes man, sure.
my weekday breakfast is always 100 gram oats, 1 chopped walnut, 6-7 chopped raw almonds, 300 ml low fat milk, half sliced banana, a pinch of cinnamon and shredded coconut, 1-2 teaspoon of chia seeds and a tablespoon of Dr Oetker’s chocolate granola. i mix them in a big bowl and eat.
i eat lunch at work, they have a restaurant. i usually have some kind of lean meat ( grilled or oven baked ), some rice and salad. if there is only fried or fatty meat, i go for legumes like green lentils, chickpeas or beans. i dont see legumes as incomplete protein so i use them as a meat substitute.
3 hours after lunch, i have 2 sandwichs that i prepare in the morning at home. first one is cream cheese, olive paste, 2 thick slices of low fat cheese and a little nandos peri peri sauce. second one is %100 natural peanut butter and dark chocolate spread. i use whole wheat bread for the sandwiches.
for dinner i have some kind of lean meat ( mostly chicken breast or meatballs made from very lean ground beef ) or legumes as protein. for carbs i eat rice, bulgur, pasta or baked potatoes. most of the time i have a huge green salad or some vegetables for dinner.
after i digest dinner, i start working out at 2130 and generally finish it at 2330. i dont use supplements so i eat something i designed as a post workout meal. its half mashed banana, 2 teaspoons of nesquik and 150-200 grams of greek yoghurt. i mix them all until it looks like a pudding. after i eat it, i go to bed.
at weekends my breakfast is usually 2 scrambles eggs, some different type of cheese ( feta, cheddar, string etc ), cherry tomatoes, cucumbers, maybe some olives. we sometimes make oat and banana pancakes on sunday mornings. we eat them with peanut butter and coffee.
i generally have a piece of fruit everyday. it may be an apple, 3-4 apricots, 2 slices of pineapple or watermelon. every saturday evening i eat something dirty. my favorites are cheeseburger & french fries or a large pizza and some kind of dessert.
thats it man.
