Here it is. Much has happened over the past 12 weeks or so. I will take some time to play catch up in another article to follow soon. I wanted to share what I had for breakfast today as I head towards a muscle building regimen, particularly for my legs, but other body parts will benefit as well. Writing does help me to stay focused on healthy eating! I am always open to suggestions and your feedback!
(based on a 2500 calorie per day intake, 40% protein, 40% carbohydrate, 20% fat)
6 egg whites
1 cup/42 grams spinach (egg whites and spinach sautéed with cooking spray)
1/2 cup oatmeal (before cooking)
½ scoop vanilla protein powder
½ cup blackberries (mash a few to put on your toast, put the rest into the oatmeal)
.25 ounces/7grams chopped walnuts (oatmeal is cooked first, then protein powder, blackberries, walnuts added before eating)
2 slices low sodium turkey bacon (I had to try this, never had it before)
1 slice Ezekiel low sodium bread toasted
Total nutrient content:
Protein: 46.5 grams, Carbohydrates: 55.2 grams, Fat: 12 grams
