Background
Here is an example of an omnivore food diary for someone whose caloric needs are around
1620 kCal / 6778 kJ with approximately 36% Carbs / 27% Fat / 36% Protein macronutrients profile.
Macronutrient Distribution Profile
1715 kCal / 7175 kJ
157g Protein
157g Carbs
51g Fat
Supplements
Whey Protein Isolate
Food Diary Breakdown
Breakfast
3 Oatmeal Protein Pancakes
1 cup Raspberries
1.5 Tbsp Nut Butter
Morning Snack
Fresh Crunchy Veggies with 2 Tbsp Hummus
Lunch
5 oz baked Honey Mustard Chicken Tenders
2 cup of roasted Carrots and Brussel Sprouts
Afternoon Snack
1 cup Strawberries
1 oz Almonds
Pre Workout
Greek Yogurt
Post Workout
True Whey Isolate Protein (WPI90)
Dinner
4.5 oz Lemon Seared Tuna
1 cup boiled Butternut Squash
1 cup roasted Green Beans
Shopping List (4 days prep):
Veggies and Fruits:
● 1 bag of Brussel Sprouts
● 1 bag of Green Beans
● 1 bundle of Carrots
● 1 bag Baby Carrots
● 1 bag Mini Cucumbers
● 2 Lemons
● 1 box of Raspberries
● 1 box of Strawberries
● 2 Bananas
● 1 large Butternut Squash
Dairy, Meats, Grains and Other
● 18 oz Tuna Steaks
● 20 oz Chicken Tenders
● Box of Hummus
● Old Fashioned Oats
● Greek Yoghurt
● Milk (your choice of dairy/almond/coconut)
● Almonds
● Nut Butter
● Honey Dijon Mustard
● Avocado Olive
● Coconut Oil
● Whey Protein Isolate
● Spices such as Salt, Pepper, Garlic Powder, Paprika
Recipes
Lemon and Pepper Tuna (4 servings)
Ingredients:
4 Tuna Steaks (18 oz)
2 Lemons
2 Tbsp Coconut Oil
½ Tsp Sea Salt
½ Tsp Smoked Paprika
½ Tsp Black Pepper
½ Red Crushed Pepper
Directions
1. In a large searing or grill pan heat up 1 Tbsp coconut oil on medium heat
2. Mix all spices in a cup and evenly distribute on steaks
3. Squeeze juice of half of the lemon on steaks
4. Place steaks in the pan
5. Add remaining oil, juice from half of the lemon juice and a whole lemon sliced.
6. Shake well and sear for about 3 to 4 minutes depending on the thickness of steaks
7. Turn tuna over and sear the other side for another 3 to 4 minutes
Roasted Carrots, Green Beans and Brussel Sprouts (4 servings)
Ingredients
6 to 8 large Carrots
16 oz of Brussel Sprouts
16 oz of Green Beans
2 Tbsp Avocado Oil
Spices of your liking
Directions:
1. Preheat oven to 425 °F
2. Cut carrots in circles and cut Brussels sprouts in half
3. Coat veggies evenly with oil and spices in a large bowl
4. Place on a baking sheet and bake for 15 to 20 minutes
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Oatmeal Banana Protein Pancakes (2 servings):
Ingredients:
1 cup Old Fashioned Oats
1 mashed Banana
¼ cup Milk (your choice dairy/almond/coconut)
1 scoop Vanilla Protein
1 Tbsp Baking Powder
1 Tsp Vanilla Extract
Directions:
1. Mix wet ingredients in a bowl
2. Add Dry ingredients and mix well
3. Make pancakes on a non-stick pan or griddle ( ¼ cup measuring cup per pancake)
Mustard Chicken Tenders (4 servings):
Ingredients:
20 oz Chicken Tenders
4 Tsp Honey Dijon Mustard
Spices of your liking
Directions:
1. Preheat oven to 350°F
2. Coat chicken in mustard and place in a glass baking dish
3. Bake for 15 to 18 minutes