This diet is my current diet that I am losing weight off of. With working out an hour or so a day and 20 min cardio I have already lost an inch off of my waist. Body fat percentage is dropping fast. It only has eggs in it because I am doing the 90 day workout and it only has yogurt in it for it's benefits. I am going to soon replace the yogurt with young coconut milk so I can be as close to vegan as possible. When I am done with the 90 day work out I'm 86'ing the eggs from my diet and will be vegan! Yay! Anyway, this is it for now...
2 eggs (10.28g protein)(134.4 calories)(9g fat)(1g carbs)
2 pieces of wheat toast (8g protein)(260 calories)(3g fat)(54g carbs)
-w/ butter (0g protein)(70 calories)(8g fat)
1 Morning Star sausage patty (10g protein)(80 calories)(3g fat)(3g carbs)
1 post workout shake drank over the next hour or so
-1 banana(1.2g protein)(109 calories)(.6g fat)(28g carbs)
-8 oz OJ(2g protein)(110 calories)(0g fat)(26g carbs)
-1 cup frozen berries (1g protein)(82 calories)(.5g fat)(10.5g carbs)
-1 serving Greek Gods yogurt (4g protein)(160 calories)(10g fat)( 15g carbs)
-20g whey protein (100 calories)(1g fat)(2g carbs)
-2 juiced carrots (1g protein)(52 calories)(.2g fat)(12g carbs)
-2 tablespoons ground flax seed (4g protein)(95 cal)(7g fat)(7g carbs)
-8 oz soymilk (6g protein)(100 calories)(3.5g fat)(11g carbs)
[Total Shake Protein: 38.7g Calories:767 Fat:22.5g Fiber:15g Carbs:111.5g]
1 cup of brown rice(5g protein)(215 calories)(2g fat)(50g carbs)
1 serving romaine lettuce with (2g protein)(16 calories)(.22g fat)(3g carbs)
-1/2 cup carrots (.5g protein)(26 calories)(.1g fat)(6g carbs)
-1/2 cup broccoli (2.5g protein)(22 cal)(.5 fat)(8g carbs)
-1 avocado(3g protein)(235 cal)(23g fat)(11g carbs)
[Total Salad Protein: 8g Calories:299 Fat:23.72g Carbs:28g
1 cream top brown cow yogurt(5g protein)(170 cal)(7g fat)(22g carbs)
w/ granola (3g protein)(75 cal)(1g fat)(13g carbs)
1 serving wheat spaghetti. (15-20g protein)(200 cal)(1.5 fat)(41 carbs)
It breaks down to 5 small meals and two snacks that I eat spread out from morning until 2 hr before bed. If you cut out about fifty carbs it should have some more potential for weight loss. Like leave out the pasta and every once in awhile 86 the yogurt.
Total per day
Protein: 97.98g [You should get .5 to .75 g per each pound you weigh)
Calories: 2055
Fat: 78.72g (26.1%) [Should be no more than 30%]
Carbs: 240.5 [Based on 2,000 calorie diet around 250 is heathly]
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