Background
Here is an example of an omnivore food diary that would apply to someone whose caloric needs are in the area of 1726 kCal / 7221 kJ with roughly 38% Carbs / 30% Fat / 32% Protein
Macronutrient distribution profile
1726 kCal / 7221 kJ
138g protein
163g carbs
58g fat
Supplements
True Protein Whey Protein Isolate
Food Diary Breakdown
Breakfast
½ cup oats
5 strawberries
1 tbsp chia seeds
1 tbsp unsweetened shredded coconut
1 tbsp True Protein Natural Almond Butter
1 tbsp organic cacao powder
¾ cup almond milk
Morning Snack
250g edamame in pods
Lunch
Baked/grilled chicken skewers (1 serving per recipe)
Pre and Post-Workout
Banana
Dinner
Grilled/baked salmon (110g)
Butternut squash and kale bake (1 serving per recipe)
Before Bed Snack
1/2 cup cottage cheese with black pepper
4 cherry tomatoes
¼ avocado
Shopping List (4 day prep)
Veggies and Fruits
1 bag of kale
2 pieces of butternut squash
4 large coloured capsicums
1 large onion
2 boxes of cherry tomatoes
2 box/can of pineapple
1 box of strawberries
4 frozen bags of edamame pods
4 bananas
Avocado
Dairy, Meats, Grains and Other
True Protein Whey Protein Isolate
680g chicken breast
450g wild caught salmon
True Protein Natural Almond Butter
Almond milk
2 cups cottage cheese
Extra virgin olive oil
Rolled oats
Shredded unsweetened coconut
Chia seeds
Spices such as salt, pepper, paprika, etc.
Recipes
Butternut squash with kale
Ingredients
Makes 4 servings
8 cups butternut squash (1.5cm cubed)
5 cups kale (de-stemmed and torn into 1-2 inch pieces)
1.5 tbsp olive oil or coconut oil
Seasonings of your choosing
Directions
1. Preheat oven to 230°C (or as high as yours can go)
2. In a large bowl apply oil and seasoning to squash and mix well
3. Spread evenly on a large baking pan and bake for 25 minutes
4. Take squash out
5. Turn oven down to 205°C
6. Add kale to the pan and mix gently with squash
7. Spread evenly and bake for another 10 to 15 minutes
You can also find this recipe in a video form on my @MarekFitness Instagram profile as a highlight story
Grilled/baked chicken skewers
Ingredients
Makes 4 servings
680g chicken breasts
4 large coloured capsicums
1 large onion
4 large slices of pineapple (circles)
16 to 20 cherry tomatoes
2 tbsp lemon olive oil
2 tsp smoked paprika
1 tsp citrus sea salt or plain sea salt
1 tsp black pepper
Directions
1. Clean, trim, cut chicken into 3-5cm cubes, place in a large bowl
2. Top it with 1 tbsp of olive oil, 1 tsp of paprika, ½ tsp of sea salt and black pepper and mix well
3. Place coated chicken in a large Ziploc bag and store in the fridge for a couple of hours to a day
4. Preheat oven to 230°C (or as high as yours can go)
5. Cut capsicums, onion and pineapple into 3-5cm pieces, place in a large bowl
6. Top it with 1 tbsp of olive oil, 1 tsp of paprika, ½ tsp of sea salt and black pepper and mix well
7. Assemble your skewers using marinated chicken and veggie/fruit mix on bamboo sticks
8. Place on a large baking sheet and bake for 20 minutes turning the skewers over 10 minutes in
You can also find this recipe in a video form on my @MarekFitness Instagram profile as a highlight story!
