My approach to food during my prep has been a combination of simplicity and deliciousness; I focus on eating the foods that are in line with my goals but that also taste super great and are easy to prep. So here is what a typical day of eating looks like for me at 12 weeks out from my first show.
1 serving of lean protein with 1 cup of non-starchy veg and 1 tsp of oil. What you see here is my scrambled tofu with one cup of kale sautéed in 1 tsp of coconut oil. Sometimes I’ll add either hot sauce or salsa for a bit of added flavor.
1 serving of either a starchy vegetable like sweet potatoes or a whole grain like oats (the equivalent of 15 grams of carbs) with 1/4 cup of blueberries and a serving of lean protein. I will typically have an oat bran donut and protein chocolate mousse topped with the berries.
Meal 3 – I aim for 30 grams of carbs coming from a whole grain or starchy veg (usually 1/2 cup of quinoa or popcorn – 3 tablespoons of kernels yields 30 grams of carbs, or 2 slices of sprouted grain bread to make a sandwich) along with 1/4 cup of beans and 1 cup of non-starchy veg
Meal 4 – 1 serving of lean protein, 2 cups of non-starchy veg and 1/4 cup of raw nuts. Usually I’ll opt for this recipe:
Vegan Caesar Salad
2 cups mixed greens
2 tablespoons sliced onions
3 ounces extra firm tofu
1/4 cup almonds (soaked for 1 hour)
1 tablespoon apple cider vinegar
Pinch of salt, pepper and oregano
Place mixed greens and onion in a bowl. In a food processor combine almonds, vinegar and spices, blend until smooth (can add a tablespoon of water if too thick). Poor dressing over greens and toss to combine.
1 serving of lean protein, 1/2 cup beans and 3 cups of non-starchy veg. Pictured here is 3 ounces of extra firm tofu with 1/2 cup lentils and a combo of green peppers, brocoli, kale and onions. Everything is sautéed together with a mix of spices and seasonings. FYI, this is the meal that I look forward to the least each day! No matter what combo of flavours or veg, by the time I get to this meal I’m usually fed up with all the fiber and vegetables…but it keeps me full and leads up to my favorite meal of the day!
Meal 6 – 1 serving of lean protein and either 1/4 cup of raw nuts or 2 tablespoons of nut butter or oil (the equivalent to 15 grams of fat). My go-to recipe that was a happy accident is what keeps me happy during my contest prep. Check it out below and try it out for yourself, I know you’ll love it.
Chocolate Drizzled Cookie Dough
1 scoop vanilla protein powder
1 tablespoon ground flaxseeds
1/2 tablespoon peanut butter *
2 squares of stevia sweetened dark chocolate **
Pinch of cinnamon
Combine protein powder, ground flax and cinnamon in a bowl. Add 1/4 cup of water and the peanut butter to the mix and stir to combine (you are looking to have a thick batter that resembles the consistency of typical cookie dough). Place chocolate in a microwave safe bowl and heat for about 1 minute on high in a microwave until fully melted. Slowly drizzle chocolate over the cookie dough mix and enjoy!
*Always opt for the natural nut butters where the only ingredient is nuts
** If you can’t find stevia sweetened dark chocolate, melt 100% dark chocolate with stevia instead. If you are caffeine sensitive opt for unsweetened carob chips instead of dark chocolate; in this case it would turn out more like a chocolate chip cookie dough batter.
So there you have it, 6 meals each day spaced out 2-3 hours apart. I always keep the same structure for my meals as listed above and all meals are consumed in this exact order each day regardless of the timing of my workouts. Usually I try to schedule in my workouts around the higher carb meals just for the extra fuel source, but I still find myself having great workouts regardless. Thankfully I am still enjoying my weekly treat meals, but now it’s very important to keep them balanced and to never overdo it and eat to the point where my tummy is super full…although last week’s meal did have me waddling out of the restaurant!
Start It, Finish It