Background
Here is an example if a lower carb omnivore food diary for fat loss with caloric needs of 2157 kCal /9025 kJ and approximately 30% protein, 43% carbs, 27% fat macronutrient profile.
2157 kCal/ 9025 kJ
161g protein
232g carbs
65g fat
Supplements
Breakfast
Oatmeal banana pancakes
¾ cup blueberries
1 whole egg
2 egg whites scrambled
Snack
Cacao banana energy balls
3 strawberries
Lunch 1
1.5 veggie burger patty
2 handfuls of spinach
½ cup cucumber
5 tomatoes
½ yellow capsicum
2 Tbsp hummus
Lunch 2
1.5 cup zoodles
Mango salsa turkey meatballs
½ cup tomato basil marinara sauce
Pre and post workout
True Protein WPI90
Banana
Dinner
¾ cup rice (spices can be added)
Roasted carrots and asparagus
Salsa baked salmon
Recipes
Cacao banana energy balls (4 servings)
Ingredients
1 large banana
4 pitted dates
1.5 cups of oats
1 TP scoop Vegan 85 Rich Chocolate
1 TP scoop Organic Cacao powder
1TP scoop Organic Acai powder
½ cup cashews
Method
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In a large bowl, mash the banana
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Using a blender or food processor grind nuts and date together
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Add the nut/date mixture, protein, oats and acai to your bowl, mix well
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Store the mixture in the fridge for 20 minutes
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Spray your hands with oil spray
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Roll the energy balls using your hands with roughly 2 Tbsp of mixture per ball
Oatmeal applesauce pancakes (2 servings)
Ingredients
1 cup oats
½ cup unsweetened apple sauce
1 egg
½ tsp baking powder
1 tsp vanilla extract
Method
-
Mix wet ingredients in a bowl
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Add dry ingredients and mix well
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Pour mixture into a non-stick pan, medium sized pancakes work well for this recipe
Roasted carrots and asparagus (4 servings)
Ingredients
6 large carrots
450g asparagus spears
1.5 Tbsp avocado oil
Spices of your liking
Method
-
Preheat oven to 200 degrees Celsius
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Cut the ends off the carrots, peel and cut lengthwise into 4 pieces
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In a large bowl coat each veggie evenly with oil and spices
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Place veggies on a baking sheet and bake for 20 minutes
Salsa salmon (4 servings)
Ingredients
680g wild caught salmon
1 cup organic mild salsa
¼ tsp salt
¼ tsp black pepper
Avocado oil spray
Method
-
Preheat oven to 200 degrees Celsius
-
Pat dry salmon fillets
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Sprinkle evenly with salt and pepper
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Coat each salmon piece evenly with salsa
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Place salmon on baking sheet and bake for 15 minutes
Mango salsa turkey meatballs (4 servings)
Ingredients
570g ground turkey mince
1 egg
½ cup oats
¼ cup salsa of choice
1/3 cup diced mango
1/3 cup diced red capsicum
Pepper and chilli to taste
Method
-
Preheat oven to 220 degrees Celsius
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Add all ingredients into a large bowl and mix gently together
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Using your hands roll meatballs. This mixture should make around 8 to 10 large meatballs
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Place into a baking dish and cook for 25 minutes