Fueling up for a double training day.

I often have clients ask me what I eat or how they should eat.  So I decided the best way to get my message across about clean eating is to blog for one week, everything I consume.  

Each of these feedings is approx. 3 hours apart. 

Check back at the end of each day to see what I ate for that day.  I am also going to include my training times to help give you an idea of what and when to eat in regards to your own training.  

Morning: Large glass of water

45min weightlifting before breakfast

Breakfast (right after workout): 

-Omelet: 1 egg, 2 egg yolks, 1 cup spinach chopped up 1/3 cup black beans. Cooked with no salt or fat added.

-1/4 avocado on top of omelet and a tbsp of fresh salsa.

-1 cup coffee with skim milk 

Supplements: B12, Vitamin C, Calcium, Green tea, Flaxseed oil, Vitamin D

Snack:

Vanilla protein shake with skim milk and half banana

Lunch:

-Salmon poached in hot water

-Steamed broccoli 

-3/4 cups of brown rice. 

Supplements: Green tea, flaxseed oil, Calcium

2 hours since lunch: 30 min Cardio training session.

Snack:

Chocolate protein shake in skim milk

Dinner:

Chicken Salad with mixed greens, spinach, boiled beets, 1/2 cup lentils and balsamic vinegar drizzled on top. 

Supplements: Green tea and flaxseed oil, vitamin C