Background
Here is an example of an omnivore low carb food diary for someone whose caloric needs are around
1818 kCal / 7606 kJ with approximately 33% Protein / 38% Carbs/ 29% Fat macronutrient profile.
1818 kCal / 7606 kJ
153g Protein
171g Carbs
58g Fat
Supplements
True Protein WPI90 (Whey Protein Isolate)
Food Diary Breakdown
Breakfast
Acai smoothie bowl
Morning Snack
¼ mixed nuts
Lunch
1.5 cup zucchini (zoodles)
Slow cooker salsa chicken
Afternoon Snack
2 mandarins
Dark chocolate nut bar (store brought)
Post-workout
True Protein WPI90 (Whey Protein Isolate)
Banana
Dinner
Citrus-baked cod fish
Roasted carrots and Brussel sprouts
Crock-pot salsa chicken (4 servings)
Ingredients
680g skinless chicken breast
2.5 cups organic salsa
Black pepper, paprika, sea salt to taste
Method
-
Clean, trim and pat dry the chicken
-
Place chicken in a crock-pot
-
Cover with salsa and toss around coat evenly
-
Cover and cook for 3.5-4 hours on High or 7 hours on low
-
Shred the chicken in the slow cooker and toss with the salsa until well-mixed
Citrus Baked Cod (4 Servings)
Ingredients
680g Icelandic Cod fish
2 sliced lemons
1.5 tbsp melted avocado oil
1 tsp citrus spice
Method
-
Preheat oven to 205 degrees Celsius
-
Pat dry fish cut in 4 pieces
-
Using a brush gently apply coconut oil on the fish
-
Place fish on a parchment paper lined baking sheet or an oil-coated glass dish
-
Sprinkle spices and place lemon slices over fish evenly
-
Bake for about 18 to 20 minutes
Roasted carrots and Brussel sprouts (4 servings)
Ingredients
16 to 20 small coloured carrots (340g)
680g Brussel sprouts (cut ends off and in half)
2 tbsp avocado oil
Spices of your liking
Method
-
Preheat oven to 220 degrees Celsius
-
Coat veggies evenly with oil and spices in a large bowl
-
Place on a baking sheet and roast for about 20 minutes
Acai Bowl
Ingredients
1 pack (100g) of frozen Acai fruit (unsweetened)
1 cup Greek Yogurt
180ml almond milk
1/4 cup berries (your choice)
1 tbsp chia seed
1 tbsp shredded coconut (unsweetened)
Method
-
Blend Acai fruit, Greek yogurt, and almond milk
-
Top with berries, chia seeds and coconut as desired
