Phase 1 Full Day of Eating
Updated: Apr 8, 2020
Following Ep.3 of 'My Journey Back to Fitness' on IGTV - 'A Full Day of Eating', here's a full breakdown of the meals and their timings, along with the individual and total calories and macros. This has been a typical day of eating for the last 7 weeks, my first phase back to training. Note: [BRACKETS NOT TRACKED]
Be sure to head over to my Instagram @bensmithlive to follow then entire journey.

First up: Green tea - No coffee first thing, green tea contains calming amino acid l-theanine so perfect first thing in the morning.
Late morning: Black Coffee.
{Workout option 1}
Meal 1 - Protein oats (2:00pm):
66g (2 scoops) gluten free oats
25g (1 scoop) PhD diet whey protein (Belgian chocolate flavour)
15g almond butter
15g peanut butter
1 tbsp pumpkin seeds
7g coconut oil
15g absolute black 100% dark chocolate
[Fresh raspberries]
Calories: 737 - Protein 38g, Carbs 54g, Fat, 39g
Meal 2 (4:00pm):
1 egg, 4-5 egg whites
145g tin of tuna
2 protein sandwich thins
[1 unripe banana - If no pre-workout that day]
Calories: 516 - Protein 74g, Carbs 31g, Fat, 9g (No banana)
Pre-workout [If training in the evening or twice]:
1 unripe banana
15g peanut butter
15g absolute black 100% dark chocolate
Coffee
Calories: 289 - Protein 8g, Carbs 30g, Fat, 16g
{Workout option 2}
Meal 3 - Asian noodle soup (7:00pm):
200g chicken breast
84g serving buckwheat noodles
1 egg
1 serving bone broth
[Vegetable mix from bone broth recipe]
Calories: 586 - Protein 72g, Carbs 54g, Fat, 8g
Check out the blog for my bone broth and Asian noodle soup recipe!
Dessert - Protein chocolate mousse (8:00pm):
30g bulk powders chocolate peanut vegan protein OR myprotein chocolate smooth soy protein
200g fat free Greek style yogurt
Activia fat free yogurt
10g absolute black 100% dark chocolate
Calories: 279 - Protein 33g, Carbs 17g, Fat, 7g
TOTAL: Calories: 2,407 - Protein 225g, Carbs 186g, Fat, 79g
Be sure to head over to my Instagram @bensmithlive to follow then entire journey.