Here is a sample of a typical day of meals when I am trying to lean out. The key to leaning out for me is keep the carbs low and from fibrous sources like veggies. I also usually cut out all dairy when trying to lean out. I try to eat often so I never feel hungry and curb cravings by not giving myself time to crave anything.
This was breakfast after a fasted morning cardio session. 3 whole eggs and a serving of asparagus with 1/3 cup of blue berries. I only had coffee before cardio. I wasn’t full after this meal but also wasn’t hungry. I think next time I’ll add another egg and maybe a couple more asparagus spears.
This was lunch, shrimp and asparagus. I call this a perfect meals because it was quick, I only needed one pan to make, and it was delicious!
I defrosted frozen raw peeled shrimp by running water over them in a bowl. Once defrosted I seasoned the shrimp with: olive oil, minced garlic and onion, pepper, paprika, and chili powder.
Lightly prayed olive oil on a hot pan and evenly placed the shrimp on it. Once the shrimp are cooking on the pan I just added frozen asparagus spears to the pan. After shrimp cooked well on one side (about 3 minutes) I flipped them and let cook for another minute or so, then stirred while cooking for another 2 minutes to make sure the asparagus was cooked enough and no longer frozen.
YUM! I cook shrimp a lot because they are virtually fat free, so quick to cook and defrost and they are a delicious protein source.
Pre workout meal was chicken cauliflower and broccoli I made the day before and made extra to have for today if I was in a hurry. This was also a one pan meal I whip up pretty quickly several times per week. I don’t even remember what spices I used on this one.
Dinner was salmon, green beans and a pretty simple salad. It doesn’t look exciting and to be honest it really wasn’t. I made the choice today to whip something up quickly after the gym as my post-workout protein source instead of having a quick shake since I was hungry and I was craving something sweet for dessert. So instead of cheating I’d make my shake extra special for dessert.
Nothing leans you out like fish and salad. But I can’t exactly do that long term and be happy so I try to switch it up as much as possible. But sometimes you just gotta make sacrifices and just eat what you gotta eat. The good part about it is that fish is so easy and quick to cook so I find myself saving more time cooking when leaning out than when just on a maintenance diet.
I waited as long as I could to have this after dinner. Protein ice cream: Blended 1frozen banana, a little bit of almond milk (not too much so it’s not runny), PB2 dark chocolate peanut butter powder, cinnamon, 1 scoop cookies Nutrex muscle infusion protein powder. Then melted 2 squares of a “Dark Chocolate Dream” bar (it’s just dark chocolate made with coconut milk instead of dairy) and drizzled that on top. OMG. I was a happy girl after this! I don’t make a habit of having fruit and sugar this late before bed but I was a good girl all day and really felt I needed a treat.
Trying to make a habit of taking pix of all my food for posts like this. Let me know if you’re really enjoying these types of posts and I’ll continue.