Background
Here is an example of a lower carb omnivore food diary for fat loss with caloric needs of 2151 kcal/9000kJ and approximately 34% protein/ 38% carbs/32% fat macronutrient profile
2151 kCal/9000 kJ
182g protein
205 carbs
67g Fat
Supplements
Breakfast #1
Capsicum egg muffin
Breakfast #2
Chocolate Maca hot cereal
½ cup blueberries
Snack
Apple
1 ½ Tbsp True Natural Peanut Butter
Lunch #1
Lentil ham Thai curry
Pre and Post Workout
1 cup Greek yoghurt
20g 80% dark chocolate
True WPI90
Dinner
Coconut almond chicken tenders
1 cup steamed broccoli
100g whole-wheat pasta
¼ cup tomato basil marinara sauce
Recipes
Capsicum egg muffin (5 servings)
Ingredients
6 whole eggs
15 egg whites
2 red capsicums (diced)
¼ tsp black pepper
¼ tsp pink Himalayan salt
Method
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Preheat oven to 185 degrees Celsius
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In a large bowl add eggs, egg whites, and spices, mix well
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Evenly distribute spinach and capsicums throughout the olive oil sprayed muffin tins
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Distribute egg mixture over the veggies (do not fill to the top)
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Bake for 20-25 minutes until the eggs are set
Coconut almond chicken tenders (5 servings)
Ingredients
700g chicken tenders
3 eggs
½ cup coconut flour
½ cup almond meal
¼ cup parmesan cheese
2 Tbsp dried parsley
Salt and pepper to taste
Method
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Preheat oven to 205 degrees Celsius
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Pour coconut flour onto a plate
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In a bowl whisk eggs with salt and pepper
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In a separate dish mix almond meal, parmesan, and parsley
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Coat each chicken tender with flour in the first plate, then the egg mixture and lastly in the almond meal dish
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Place all chicken tenders onto a baking sheet and bake for 20 minutes until the internal temperature reaches 75 degrees
Lentil ham Thai curry (4 servings)
Ingredients
2 cups green/red lentils dry
4 cups vegetable broth reduced salt
2 cups of water
1 can diced tomatoes
1 cup diced celery
1 cup diced carrots
1 cup diced onion
225g diced uncured honey ham
2 Tbsp soy sauce
2 Tbsp diced garlic
1 ½ Tbsp coconut oil
2 Tbsp Thai style curry paste
Pinch of salt, pepper and chili flakes
Method
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In a large pan heat up oil, add onion, garlic, carrots, and celery, reduce until golden
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Add lentils, soy sauce, ham, and spices mix well on heat for about a minute
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Add broth, water and bring to the boil
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Turn the heat down, cover and let simmer for about 15 minutes until the lentils are cooked
Chocolate Maca hot cereal (4 servings)
Ingredients
1 cup multi-grain porridge oat cereal mix
2 TP scoops WPI90 Rich Chocolate
2 TP scoops True Maca Powder
1 TP scoop Cinnamon Powder
1 cup unsweetened almond milk
Method
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Cook cereal per manufacture instructions
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Add protein, cinnamon, Maca and milk and mix well
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Separate into 4 portions and serve with seasonal fruit
