Background
Here is an example of an omnivore food diary that would apply to someone whose caloric needs are in the area of 1725 kCal / 7217 kJ with roughly 24% Carbs / 34% Fat / 42% Protein.
Macronutrient distribution profile
1725 Calories / 7217 kJ
180g Protein
105g Carbs
65g Fat
Supplements
Food Diary Breakdown
Breakfast
Veggie frittata
½ grilled peach
Snack
40g of Clean Matcha Snax by Melissa’s Produce
Lunch
½ cup raspberries
15g salted caramel protein peanut butter
Pre Workout Snack
150ml fat-free natural Greek yogurt
Post Workout Snack
Post Workout Meal
2 cups spaghetti squash
115g ground lean turkey
0.4 cups of organic marinara sauce
1 tbsp parmesan cheese
Dinner
3 cups spinach
130g grilled chicken breasts
¼ avocado
½ cup capsicum
1 tbsp pomegranate
2 tbsp feta cheese
1 roma tomato
½ cup cucumber
1 large radish
¼ cup raspberry Greek yogurt dressing
Recipes
Veggie Frittata
Makes 4 servings
Ingredients
1 diced onion
1 tbsp olive oil
8 whole eggs
12 egg whites
4 cups baby spinach
2 sliced tomatoes
Pinch of salt and pepper
Directions
1. Preheat oven to 205˚C.
2. Whip your eggs and eggs whites with salt and black peppers in a bowl.
3. In a large pan heat up olive oil and cook onion until golden.
4. Add spinach and mix until all spinach fits the pot and is wilted.
5. Pour the onion/spinach mixture and egg mixture into a baking glass dish, mix gently and top with tomato slices.
6. Bake for about 20 to 25 minutes until eggs are set and cooked (use toothpick to check).
Spaghetti Squash
Makes 3-4 servings
Ingredients
1 large or 2 smaller spaghetti squash
1 tbsp extra virgin olive oil
1 tsp of black pepper and sea salt to taste
Directions
1. Preheat oven to 205˚C.
2. Lightly oil a baking sheet or coat with olive oil spray.
3. Cut the squash in half lengthwise and scrape out the seeds.
4. Drizzle with olive oil and sprinkle with salt and pepper.
5. Place squash, cut-side down, onto the prepared baking dish. Place into oven and roast until tender, about 30-40 minutes.
6. Remove from oven and let rest until cool enough to handle.
7. Using a fork, scrape the flesh to create long strands.
