Background
Here is an example of an omnivore food diary that would apply to someone whose caloric needs are in the area of 1758 kCal / 7355 kJ with roughly 32% Carbs / 32% Fat / 36% Protein.
Macronutrient distribution profile
1758 Calories
159g Protein
141g Carbs
62g Fat
Supplements
Food Diary Breakdown
Breakfast
2 hardboiled eggs
3 slices (60g) premium Canadian bacon
1 cup strawberries
Snack
1 cup Greek yogurt
½ cup blueberries
1 tbsp of chia seeds
Lunch
170g sweet potato
115g baked/grilled salmon
170g roasted Brussel sprouts
Pre-workout
2 rice cakes
2 tbsp salted caramel protein peanut butter
Post Workout
Dinner
1 cup spinach
1 cup lettuce
1 cup skinless chicken breast
½ avocado
60g capsicum
2 tbsp of feta cheese
Lime
½ cup strawberries
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Recipes
Sweet Potatoes
Makes 4 servings
Ingredients
680g sweet potatoes
1 tbsp extra virgin olive oil
2 tsp of smoked paprika, black pepper, red crushed pepper, sea salt mixture
Directions
1. Preheat oven to 205˚C.
2. Cut sweet potatoes cut lengthwise into home fries, roughly 2cm thick.
3. In a large bowl toss the fries in oil and spices. I prefer to use smoked paprika, black pepper and few flakes of red crushed pepper.
4. Lay on baking sheet layered with baking foil and bake for about 30 to 40 minutes (depending on how thick you cut them) until done.
Brussel Sprouts
Makes 4 servings
Ingredients
680g Sweet potatoes
1 tbsp extra virgin olive oil
1 tsp of black pepper and sea salt mixture
Directions
1. Preheat oven to 205˚C.
2. Cut Brussel sprouts in half.
3. In a large bowl toss the fries in oil and spices. I prefer to use smoked paprika, black pepper and few flakes of red crushed pepper.
4. Lay on baking sheet layered with baking foil and bake for about 35 to 40 minutes until crispy.
Baked Salmon
Makes 4 servings
Ingredients
450 g wild caught salmon fillets
Pinch of salt
Pinch of black pepper
Pinch of parsley
1 tsp olive oil
Directions
1. Preheat oven to 205˚C.
2. Place the salmon fillets in a baking dish lined with tinfoil.
3. Add salt, pepper and parsley.
4. Drizzle with olive oil.
5. Bake in the oven for roughly 20 minutes or until cooked to your liking.
