What I eat Wednesday.

Breakfast (Meal 1): 6 out of 7days I start with a big green smoothie little prep, and can be consumed throughout your morning easily.

Ingredients:

• A cup of Almond milk
• 2 giant handfuls of greens. (about 2 loose cups)
• 4 bananas
• 10 Strawberries
• 1tbsp of Chia seeds
• Enough water to blend

Midmorning snack/meal:  I try to keep this meal heavy with fruit and a small salad, eating the fruit first.

• 4 Tangerines
• At the work salad bar I got the chickpea salad, edamame, and cucumber

Preworkout:  This is usually a small serving of fruit.

• A simple mini dateorade with 5dates blended with water.

Postworkout: Is typically a protein supplement and bananas (I hade no ripe ones left)

• The 22bar is one of the best vegan protein bars, its the closet to raw I have seen 

Dinner: Is usually a small salad followed by a cooked meal.

 

• Salad is simple butter lettuce with hummus
• Brown rice about a cup (I only had 1/2cup tonight)
• Veggie stew (In a mini crockpot; 3 Yukon potatoes peeled and diced, 2carrots peeled and diced, 1/2cup of kidney beans, 5white mushrooms, cover in low sodium vegetable broth cook on low all day)

Late night: sometimes I like something to munch on while I am studying usually a few cups of air popped popcorn.

 

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 So this is my report from cron-o-meter and everything in bold I didn't make 100% everything else was at or above 100%. Omega-6 was at 51%, b-12 which we all should supplement with was at 51% which is excellent in any diet and once again get checked and supplement, Vitamin D was at 50% and the sun can take care of the rest if not supplement, iron was 83% ,selenium which was at 31% and I had mushrooms which is a great source it may have not picked up on it because I put in a general veggie stew.  My protein was 130%! In general I am trying to up my calorie intake to 2,500 but I am not pushing my body when its not ready yet.

Energy: 1775 (1582 net) kcal / 1934 kcal (92%) Protein: 60.0 g / 46.0 g (130%) Carbs: 362.3 g / 130.0 g (279%) Fat: 28.1 g / 65.0 g (43%) 91% of Nutritional Targets Achieved

Protein: 11.9%

General Energy 1774.8 kcal 92% Alcohol 0.0 g No Target Caffeine 1.6 mg No Target Water 1297.3 g 48% Carbohydrates Carbs 362.3 g 279%     Fiber 52.9 g 212%     Starch 80.4 g No Target     Sugars 180.2 g No Target Lipids Fat 28.1 g 43%     Monounsaturated 7.0 g No Target     Polyunsaturated 8.6 g No Target         Omega-3 2.0 g 185%         Omega-6 6.1 g 51%     Saturated 4.9 g n/a     Trans-Fats 0.0 g 0.035 g Cholesterol 0.4 mg n/a Protein Protein 60.0 g 130%     Cystine 0.7 g 295%     Histidine 1.5 g 254%     Isoleucine 2.3 g 192%     Leucine 4.4 g 189%     Lysine 3.3 g 187%     Methionine 0.9 g 149%     Phenylalanine 2.5 g 346%     Threonine 2.1 g 233%     Tryptophan 0.7 g 281%     Tyrosine 1.8 g 242%     Valine 2.5 g 166%

Vitamins B1 (Thiamine) 1.4 mg 125% B12 (Cobalamin) 1.2 µg 50% B2 (Riboflavin) 1.3 mg 120% B3 (Niacin) 17.1 mg 122% B5 (Pantothenic Acid) 7.8 mg 156% B6 (Pyridoxine) 3.5 mg 270% Folate 766.3 µg 192% Vitamin A 18274.0 IU 783% Vitamin C 305.0 mg 407% Vitamin D 100.0 IU 50% Vitamin E 20.1 mg 134% Vitamin K 325.2 µg 361% Minerals Calcium 1156.0 mg 116% Copper 2.6 mg 284% Iron 14.9 mg 83% Magnesium 531.0 mg 171% Manganese 6.4 mg 357% Phosphorus 946.7 mg 135% Potassium 4845.7 mg 103% Selenium 17.0 µg 31% Sodium 1402.5 mg 94% Zinc 7.9 mg 98%