Tuesday, April 20, 2010

Tuesday Tallies: Primal Menus and Movement

My occasional answer to the frequently asked questions, "What do you eat?" and "How do you work out?"

Thursday's Food as Fuel

Breakfast: Spinach salad with alfalfa sprouts, steamed carrots, sugar snap peas, and green beans, canned wild salmon, cashews, a hardboiled egg, olive oil, and vinegar.

Lunch: Round steak. Steamed Brussels sprouts, carrots, sugar snap peas, and green beans with butter.

Dinner: Eggs and bacon. Fresh blackberries and strawberries with coconut milk. Half an ounce of 99% chocolate.

Thursday's Workout: 8x 100-meter hill sprints. Grease-the-groove pull-ups and push-ups.

Friday's Food as Fuel

Breakfast: Spinach salad with salmon, half an apple, carrot, walnuts, and cinnamon-cider vinegar-olive oil dressing.

Lunch: Italian-style egg salad made with bacon, olives, artichoke hearts, sundried tomatoes, oregano, plain yogurt, mustard, balsamic vinegar, oregano, and red pepper flakes.

Dinner: Baked spaghetti squash with butter and herbs. Blackberries and strawberries with coconut milk.

Friday's Workout: Rest day.

Saturday's Food as Fuel

Breakfast: 3 fried eggs with bell pepper, onion, and avocado. Sausage. Fried spaghetti squash.

Lunch: Half an apple and half a banana with almond butter.

Pre-workout: Handful of brazil nuts.

Post-workout: Full-fat cottage cheese with fresh strawberries.

Dinner: Grilled salmon with ginger-sesame-lime marinade. Steamed sugar snap peas. Glass of red wine.

Saturday's Workout: Full day of horse training, riding, and farm work. 5x barbell lunges, weighted HLRs, deadlifts, and bent-over barbell rows.

Sunday's Food as Fuel:

Breakfast: Baked butternut squash with coconut milk and cinnamon. Avocado and cream cheese rolled in sliced roast beef.

Lunch: Salmon, egg, and raw zucchini salad. Raw sugar snap peas.

Dinner: Half a banana with almond butter. Strawberries and blackberries in coconut milk.

Sunday's Workout: Full day of horse training, riding, and farm work.

Monday's Food as Fuel

Breakfast: Spinach salad with tuna, artichoke hearts, olives, sundried tomatoes, walnuts, alfalfa sprouts, olive oil and balsamic vinegar.

Lunch: Salmon, egg, and raw zucchini salad.

Dinner: Spaghetti squash sauteed in butter. Italian hot sausage. Almond butter and 99% dark chocolate "cookies."

Monday's Workout: Rest day. High stress at work, and little time.

Tuesday's Food as Fuel

Breakfast: Intermittent fast until 1:00.

Lunch: Spinach salad with canned tuna, alfalfa sprouts, steamed carrots and green beans, sunflower seeds, and olive oil & vinegar.

Pre-workout: Cottage cheese and strawberries.

Dinner: Roast chicken. Butternut squash with coconut oil and herbs. Blackberries and coconut milk.

Tuesday's Workout: 5x rotation of backsquats (New PR put me over bodyweight!), renegade rows, bench presses, and military presses. Tacked on grease-the-groove style pullups and pushups.

Notes: I find myself shifting toward larger breakfast and lunch meals, and a smaller dinner. This is partly because I've narrowed my eating window most days; that is, I almost always go at least 14 hours between dinner and breakfast, which pushes breakfast and lunch quite late in the day, so I don't need a huge meal come dinnertime. This can be problematic, however, because I often need to cook in the evening in order to have leftovers for future meals. I'm working on it!


barb said...

yum, more great food ideas - will be interested in your methods for less food at night but bigger lunches -would love to eat that way too - big weekend cooking comes to mind or slow cookers overnight to make lunch the next day? I pretty much rely on dinner to make lunch the next day but it would nice not to have cook some nights - tired or other things to do.

David said...

Thanks for these great posts! They give those of us trying to transition to a more primal lifestyle great ideas!