Background
Here is an example of an omnivore food diary for someone whose caloric needs are around 1620 kCal / 6778 kJ with approximately 37% Carbs / 30% Fat / 33% Protein. Meal prep by Marek Fitness @marekfitness.
Macronutrient Distribution Profile
1620 kCal / 6778 kJ
133g Protein
148g Carbs
55g Fat
Supplements
True Protein Whey Protein Isolate (WPI90)
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Food Diary Breakdown
Breakfast
Spinach pepper omelette waffles
Whole grain toast
2 tbsp salsa
Morning Snack
Clean Snax or a Healthy Nut and Chia Seeds Bar
Lunch
Whole grain flax seed wrap
85g rotisserie chicken breast (cooked weight)
1 cup spinach
4 cherry tomatoes
¼ raw capsicum
2 tbsp hummus
Pre Workout
Apple
1 tbsp peanut butter
Post Workout
Dinner
55g red capsicum chickpea pasta (dry weight)
115g ground turkey (cooked weight)
¼ cup tomato basil marinara
1 cup steamed broccoli
½ cup roasted carrots
Shopping List (4 days prep)
Veggies and Fruits
1 bag of spinach
2 large coloured capsicums
4 cups of broccoli
1 bundle of carrots
1 box of cherry tomatoes
1 large onion
4 apples
Dairy, Meats, Grains and Other
Rotisserie chicken
450g lean ground turkey
A dozen eggs
Box of hummus
Whole grain flax seed wrap
Whole grain toast
Red capsicum chickpea pasta
4 Nuts and Chia Seed Bar
Medium spice salsa
Organic marinara
Extra virgin olive oil
Organic peanut butter
Spices such as salt, pepper, garlic powder, paprika
Recipes
Ground Turkey
Ingredients
450g ground turkey (93/7)
1 large diced onion
1 ½ tbsp olive oil
1 tsp garlic powder
1 tsp paprika
¼ tsp black pepper
Directions
1. In a large pan heat up olive oil, add onion reduce until golden.
2. Add turkey and spices, mix well until turkey is crumbled and browned.
3. Remove excess water and separate into 4 servings.
Roasted Carrots
Ingredients
6 to 8 large Carrots
½ tbsp olive oil
Spices of your liking
Directions
1. Pre-heat oven to 220°C.
2. Coat carrots evenly with oil and spices in a bowl.
3. Place on a baking sheet and bake for 25 to 30 minutes.
Spinach Waffle Omelettes (to make 1 large)
Ingredients
1 whole egg
2 egg whites
½ cup baby spinach
Pinch of salt, pepper and paprika
Directions
1. Turn on waffle iron
2. Mix eggs and egg whites with spices
3. Spray waffle with olive oil and add spinach torn into small pieces
4. Pour egg mixture onto iron and hold the iron down until waffle is made