Feedback on my food intake
Yesterday:
Breakfast: Carbmaster Yogurt w/ 1/2scp vanilla protein powder and 1/2 cup Kashi Go Lean Crunch
Snack: EAS Advant RTD Chocolate Protein Shake
Lunch: Turkey Taco meat with colby jack shredded cheese, sour cream, and salsa
Dinner: Turkey Taco meat with colby jack shredded cheese, sour cream, and salsa
Totals:
Calories: 986
Carbs: 36g
Fat: 52g
Protein: 103g
Today:
Breakfast: Carbmaster Yogurt w/ 1/2scp vanilla protein powder and 1/2 cup Kashi Go Lean Crunch
Snack: 1oz Matador Beef Jerky
Lunch: Carving board chicken (Oscar Meyer), swiss cheese, and tomatoes tossed in a cucumber cream cheese dip
Snack: EAS Advant RTD Chocolate Protein Shake
Dinner: Turkey Taco meat with colby jack shredded cheese, sour cream, and salsa
Totals:
Calories: 1081
Carbs: 51g
Fat: 54g
Protein: 110g
This meal plan look very similar to what I was eating at 9 months out, except for one thing... the carbs. My NUT wanted me to progressively increase my carbs and to be honest, I still struggle with this some days because I am easily filled up with the lean dense protein that I eat. At 9 months out she wanted me eating at least 75 carbs per day, and by 1 year out at least 100 (and it will stay here for life). Try to add in more fruits, veggies, and some whole grains. I adjusted my meal plan, since I was getting my protein from my three meals, I made my 2 snacks more carbs "heavy", would eat things like fresh fruit salad, cucumber slices, whole grain toast etc.
I am a runner and did the C25K program as well, so you want to make sure that you body is getting enough carbs to work efficiently.
Talk with the NUT from your team and see what they suggest, I just know that when I started running I got very fatigued, and my NUT suggested that it was because I wasn't getting enough carbs for the amount of exercise that I was doing (at the time I started running I was only getting in about 40-50g carb per day).
For a reference I went back to my food logs when I was nine months out (post NUT suggestion to increase carbs) and here was a typical day:
Breakfast: 3 egg whites with 3 slices of pepper jack cheese
Morning snack: 20 grapes
Lunch: Purdue short cuts grilled chicken 3 oz, 1/2 cup of low fat broccoli and cheese soup with 1.5 ounces of reduced fat shredded cheese
Afternoon snack: Banana (1/2 medium), & 20 grapes
Dinner: Salmon baked (no oil) 4 oz, fresh steamed green beans 1/2 cup, red skin potatoes roasted (2 baby potatoes)
Totals:
Calories:1052
Carbs:83g
Fat: 40g
Protein: 92g