Thought I’d share this with you.
In the process of putting some nutrition content together
for my lads in Bulletproof Dad.
I’m running a seminar for them next week in the gym.
Here’s a simple example of a Day’s Food Intake
for a lad who’s just getting started into the BPD program.
And is trying to get into better habits with his food.
Breakfast:
Omelette: cooking time = 5 mins
4 eggs & mixed veg (peppers, onions mushrooms etc)
24g of protein & 300 calories. 1/5 Fruit & Veg
Snack 1:
Cooking time = 2 mins
Black Coffee / Tea with protein bar (fulfil, quest, grenade etc)
20g of protein & 200 calories
Lunch:
Cooking time = 5 mins
Brown Bread sandwich with Ham or Chicken & veg
12-17g of protein & 400 calories. 1/5 Fruit & Veg
Snack 2:
Cooking time = 2 mins
150g Greek yoghurt & piece of fruit (apple, banana, berries etc)
15g of protein & 200 calories 1/5 Fruit & Veg
Dinner:
Cooking time = 12 mins
Chicken stir-fry (2 chicken breasts, 120g rice, mixed peppers & onions etc)
40g of protein & 600 calories, 2/5 Fruit & Veg
Snack 3:
Cooking time = 2 mins
Tea & dark chocolate (70% +) 2 squares or 2 chocolate rice cakes
3g of protein & 160 calories
Total Cooking Time: 28 mins
Total Calories: 1,860
Total Protein: 120 grams
Total Fruit & Veg Portions: 6
It’s a pretty hefty amount of food when you look at it.
Reason being, the bulk of it comes from good protein & veg sources.
Just show’s you don’t need to be starving yourself
when trying to shed the belly.
You just need to eat the right stuff most of the time.
Andrew “more of the good stuff” Lahart
