Background
Here is an example of an omnivore food diary that would apply to someone whose caloric needs are in the area of 1324 kCal / 5540 kJ with roughly 30% Carbs / 30% Fat / 40% Protein.
Macronutrient Distribution Profile
1324 kCal / 5540 kJ
132g Protein
100g Carbs
44g Fat
Supplements
True Protein Whey Protein Isolate (WPI90)
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Food Diary Breakdown
Breakfast
Capsicum spinach egg muffins
Morning Snack
Red capsicum
2 tbsp hummus
Lunch
Almond meal baked pollock
1 ½ cups steamed broccoli
½ avocado
Pre Workout
Oatmeal berry muffins
Post Workout
Peach
True Protein WPI90 shake
Dinner
Chicken veggie stir fry
Shopping List (four-day prep)
Veggies and Fruits
1 bag of spinach
6 large coloured capsicums
2 cups of broccoli
2 cups of carrots
2.5 cups sugar snap peas
2 avocados
1 large onion
1 box of peaches
1 box of berries
1 banana
Dairy, Meats, Grains and Other
600g chicken breast
450g pollock
2 dozen eggs
Box of hummus
Almond meal
1 cup greek yoghurt
Extra virgin olive oil and coconut oil
Old Fashioned Oats
Low Sodium soy sauce
Baking powder and baking soda
Spices such as salt, pepper, garlic powder, ground ginger, lemon pepper etc
Recipes
Chicken Veggie Stir Fry
Ingredients
600g chicken breast
1 large onion, thinly sliced
2 cups broccoli florets
2 cups carrots, thinly sliced
2 ½ cups sugar snap peas
1 ½ tbsp olive oil
1 tsp garlic powder
1 tsp ground ginger
2 tbsp low sodium soy sauce
Directions
1. Clean, trim, cut chicken into 2 ½ to 5cm cubes.
2. Heat oil in large skillet on high heat, add chicken, cook and stir for 5 minutes.
3. Add vegetables and spices, cook and stir on medium-high heat for 5 minutes until tender and crisp, and the chicken is cooked through.
4. Stir in soy sauce, turn heat to low and cook for another 2 minutes stirring well.
Oat Berry Muffins
Check out the recipe posted by @marekfitness on Instagram!
Almond Meal Baked Pollock
Ingredients
4 pollock fillets (450g)
½ cup almond meal
½ tsp lemon pepper
½ tsp onion powder
1 tbsp Parmesan cheese (optional)
Directions
1. Preheat oven to 175°C.
2. In a large bowl mix almond meal, parmesan (optional) and spices.
3. Coat each fillet in the almond meal and spices mix.
Place on a large baking sheet and bake for 15 to 20 minutes until the fish is easily flaked with a fork.
Pepper Spinach Egg Muffins
Makes 4 servings
Ingredients
8 whole eggs
10 egg whites
3 cups baby spinach (torn into 2 to 3 cm pieces)
2 coloured capsicums (diced)
¼ tsp black pepper
¼ tsp sea or himalayan pink salt
Directions
1. Pre-heat oven to 185°C.
2. In a large bowl add eggs, egg whites and spices, mix well.
3. Evenly distribute spinach and peppers throughout the olive oil sprayed muffin pan.
4. Distribute egg mixture over the veggies (do not fill to the top).
5. Bake for 20 to 25 minutes until the eggs are set.
You can also find similar egg muffin step by step recipe video on the Marek Fitness YouTube channel!
