6 Meals a Day- What do you eat?

agentgreen

Hey Guys,

I've being asking a lot of people about their diets and how and when to take protein shakes etc. Everyone has said to me it is important to take 6 meals a day.

I'm just wondering what people's diets consist of, like what do you eat in a day and what makes up your 6 meals?

Thanks

Hanley

I'm hardly a perfect specimen, but here's an average day for me;

10-11am: Bowl of Special K, banana, chicken fillet

1-2pm: Chicken Fillet, 2 slices of brown bread, 2-3 tablespoons of peanut butter

3pm: Homemade 1/4lb burger

4pm: 2 scoops of Xplode

7pm: 2 scoops of RAM and 5-10g of creatine monohydrate

8pm: Meat, Vegtables, Mashed potato

11pm-12am: Pint of milk and a scoop or 2 of protein

Nice and simple. Fairly bland, but effective.

ali.c

hardly perfect either but this is what i ate yesterday. It really come down to you calorific requirements (i try to keep it around 1800 a day)

10:30 Porridge, mixed Seeds and 1 apple
13:30 Boiled egg too slices of wholemeal bread (mccambridge), 1 slice of wholemeal bread and cheese
16:20 2 pieces of wholemeal bread (mccambridge) and peanut butter and 1 glass of super milk
18:30 small steak and veg (steamed)
21:15 1.5 scoops of RAM (post work out)
23:00 Small tub of yogurt with mixed seeds

Other things that i throw in there are omellettes, chicken, pitta breads and tuna.

Boru.

Today and Tomorrow

Workout: 6.30am

Meal 1: 7am - 2 glasses of water, 6 egg white omlette with 1/2lb lean turkey slices, handful of peppers, onions, spinach and a thin slice of fat free chedder cheese.

Meal 2: 10am - Teryaki Chicken lettuce Wraps (3), 1 glass of water

Meal 3: 1pm - Pecan Crusted Salmon with steamed Spinach, 1 glass water, 2 cups Sencha Green Tea

Meal 4: 4pm - Teryaki Chicken lettuce Wraps (3), 2 glasses of water

Meal 5: 7pm - Greek Feta Cheese Burger with a Mediteranian Side Salad, 2 glasses of water, 1 cup Fujiu Green Tea

Meal 6: 10pm - Pre Bed Snack, Chocolate & Peanut Butter, Cottage Cheese Pudding. 1 glass water.

Total prep time for all meals - 23 minutes.

agentgreen

Thanks for the replies and time guys!

jester77

I get up at 6:30 and prepare my meals for the day.

Today:
7:00 Cardio
8:00 2 whites+1 full egg scrambled, mozerralla wrapped in turkey slices
11:00 shake and almonds
1:00 grilled chicken & brocolli with mozerralla melted on top
4:00 shake and almonds
5:30 apple
6:00 gym
6:45 shake (1/3 protein, 1/3 dextrose, 1/3 maltrodextrin)
8:00 Cod, green beans and potatoes

And I drink about 5-6 litres of water during the day.

Lothaar

Boru. wrote:

Today and Tomorrow

Workout: 6.30am

Meal 1: 7am - 2 glasses of water, 6 egg white omlette with 1/2lb lean turkey slices, handful of peppers, onions, spinach and a thin slice of fat free chedder cheese.

Meal 2: 10am - Teryaki Chicken lettuce Wraps (3), 1 glass of water

Meal 3: 1pm - Pecan Crusted Salmon with steamed Spinach, 1 glass water, 2 cups Sencha Green Tea

Meal 4: 4pm - Teryaki Chicken lettuce Wraps (3), 2 glasses of water

Meal 5: 7pm - Greek Feta Cheese Burger with a Mediteranian Side Salad, 2 glasses of water, 1 cup Fujiu Green Tea

Meal 6: 10pm - Pre Bed Snack, Chocolate & Peanut Butter, Cottage Cheese Pudding. 1 glass water.

Total prep time for all meals - 23 minutes.

Wow - any chance you could post these recipes?

rovers_runner

My brutal specimen of a diet:

7am: Cereal & yogurt/toast

11:30: wholemeal brown bread with cheese, yogurt/cereal bar
or pitta with filling
pint of milk
knorr vie

4:00pm: exercise 1 or 2hrs

6:00pm: soup/wholemeal bread
noodles/wholemeal bread
sometimes chicken / pizza
fruit juice / milk

8:00pm
snack: apple / yogurt

suppliments
sometimes - rubex - depending on other intake
multivitamins

1 1/2 litres of water a day approx

Superdub2

Sure here is mine seeing as everybody is weighing in...

7.30 am - Bown of All Bran

8.00 am - water with creatine

9.00 am - Whey Shake

11.00 am - Apple, Banna, + Yogurt

12.30 pm - Two toasted Wholegrain brown brad sandwiches with a fully skinless chicken fillet on each and tomatoes, peppers, and onions

3pm - banana, apple

3.45 pm - No xplode before the gym

5.30 pm ram with creatine in water after the gym

6.15 pm - Dinner - Fish, Steak, or chicken, with lots of veg - roast potatoes, broccoli, cauliflower, carrots

8.30 pm - 3 scrambled eggs woth slice of toasted wholegrain brown bread

9.30 pm - Whey shake

Degsy

Mine for yesterday (gym day)
8.30 am..bannana,handfull of nuts,one scoop of whey,one scoop of milk powder.
11.00 am..Three eggs scrambled.porridge.
1.30...Two pork chops,veg and potatoes
4.30..Protein Shake
6.30..Home made turkey burger,two bannanas,creatine and glucose mix
9.00 (after gym)Shake with creatine,whey,milk powder,glucose and bcaa's
10.00 steak and one potato
11.30..handfull of nuts and raisens,whey and milkpowder shake,four cod-liver oil capsules,one dessicated liver capsule.

g'em

Meal 1: protein + fat/ protein + carbs
Meal 2: protein + fat/ protein + carbs
Meal 3: protein + fat/ protein + carbs
Meal 4: protein + fat/ protein + carbs
Meal 5: protein + fat/ protein + carbs
Meal 6: protein.

protein = eggs, yoghurt, skimmed milk, chicken, turkey, tuna, cottage cheese, whey.

fat = avocado, butter, almond/ olive/ walnut oil.

carbs = oats, wholemeal pita, a brown scone if I'm feeling liberal, veg, veg, fruit and veg.

walt0r

8-9am: bowl porridge + banana + glass OJ
11am: USN mass fuel (600 cals weight gainer)
1pm: lunch - maybe bacon + potatoes, chicken and chips - whatever the carvery does
3-5pm - snack and banana and carb shake before training
6-7pm - gym
8pm - post workout shake
10pm - snack - if I'm really hungry, rice and fish or something

This is not a typical day, sometimes I pig out at 12 or 1am. I'm trying to bulk at the moment to about 15 stone so I need to eat, and I will not be fussy about what I eat. Last night I ate a pizza and I'd normally have 2-3 pizzas a week

~Leanne~

A lot of you have meals during the day that someone who worked in an office couldnt have. Some of you have boiled eggs, grilled chicken, burgers etc,

I need something i can bring to work with me.

Vegeta

why cant you bring a boiled egg, chicken, etc etc to work in a lunch box.

I work in an office and could bring all of them no problem. Its not like I'm searched at the door for food items.

hunnymonster

for me
7am - porridge - sometimes made with milk, more often just water

<am training here. At the moment that's an hour swimming>

10:30 - stuffed pitta bread - usually chicken or scrmabled egg

2 pm - salad or veg and protein (steak, tuna, chicken, gammon....) depending on how hungry I am I may have some pasta with it.

5 pm this is the meal that varies the most depending on what training I'm doing. Could be anything from wrap to a stew or soup.

8 pm - stir fry with meat and veggie or soup or if training some high 5 - 4:1

<pm training can be any time from 5 until 9 - at weekends the am training is longer so no pm session>

before bed - milk usually

I know I'm not getting enough good fats in my diet. I've tried dribbling walnut oil etc over salads and steamed veggies but it tastes greasy. I know this is purely psychological on my part. 20 years of avoiding fat and all that but that's what I'm trying to fix at the moment.

agentgreen

~Leanne~ wrote:

A lot of you have meals during the day that someone who worked in an office couldnt have. Some of you have boiled eggs, grilled chicken, burgers etc,

I need something i can bring to work with me.

Yeh, I'm pretty much the same as you.

I suppose I'm just going to have to get up those extra few minutes earlier and start preparing.

I've started to make small wholemeal pitta bread sandwichs which seem handy to put some tuna, ham or pasta into.

rubadub

Vegeta wrote:

why cant you bring a boiled egg, chicken, etc etc to work in a lunch box..

Exactly, I would enjoy all of those things cold. Some people have notions of food "not being right", they would eat a cold chicken sandwich or tomato & cheese sandwich but not a cold pizza or burger, even though they are pretty much the same things. Also I get odd looks for eating chicken early on, I was asking one of my "commenters" if they had a timetable of foods and when they could eat them. Picturing them at home starving but only having food that is not allowed until 30mins later on.

It seems pigs are acceptable to eat before 10.30am but never cows or chickens, chickens check in around 11am and are fine from then on, but cows before 1pm is a no-no

Pizza for breakfast is unthinkable, yet toast with cheese and tomato is perfectly fine!

Very odd when you fundamentally think of it.

Have you a canteen in work? if so ask for, or just buy one of those health grills for yourself if you really want hot food. Or a microwave.

g'em

~Leanne~ wrote:

A lot of you have meals during the day that someone who worked in an office couldnt have. Some of you have boiled eggs, grilled chicken, burgers etc,

I need something i can bring to work with me.

agentgreen wrote:

Yeh, I'm pretty much the same as you.

I suppose I'm just going to have to get up those extra few minutes earlier and start preparing.

I've started to make small wholemeal pitta bread sandwichs which seem handy to put some tuna, ham or pasta into.

to both of you - I mean this as politely as possible. Call it tough love

Stop frickin whining. I work in an office. I spend ~ 20 minutes each evening preparing my food for the following day. At the weekends I spend ~ 1 hour on a Sunday cooking up larger batches of meat.

Scrambled eggs take two minutes in the microwave in the morning. Eggs can be hardboiled and de-shelled in work. Pita (as agentgreen has said) are brilliant little pockets of tasty yumminess. There are these wonderful things called tupperware boxes you can bring food with you in. I'm looking forward to a little lunch box of my own with broccoli, beans, egg and chicken in it for my own lunch in about an hours' time.

It really bugs me when people make excuses about not being able to eat properly becuase of their jobs when the truth is there are *very* few work locations that would entirely prevent you from eating pre-prepared meals.

iascanmore

I bring boiled eggs with me every other day to work, every day I bring fish (salmon or mackeral) ,fruit, nuts, natural yoghurt.

I work for an investment bank....

Dragan

Would you believe that an office is pretty much the easiest place to eat well?

Who knew. A bit of advanced preperation and your fine.

amazingemmet

Boru. wrote:

Today and Tomorrow

Workout: 6.30am

Meal 1: 7am - 2 glasses of water, 6 egg white omlette with 1/2lb lean turkey slices, handful of peppers, onions, spinach and a thin slice of fat free chedder cheese.

Meal 2: 10am - Teryaki Chicken lettuce Wraps (3), 1 glass of water

Meal 3: 1pm - Pecan Crusted Salmon with steamed Spinach, 1 glass water, 2 cups Sencha Green Tea

Meal 4: 4pm - Teryaki Chicken lettuce Wraps (3), 2 glasses of water

Meal 5: 7pm - Greek Feta Cheese Burger with a Mediteranian Side Salad, 2 glasses of water, 1 cup Fujiu Green Tea

Meal 6: 10pm - Pre Bed Snack, Chocolate & Peanut Butter, Cottage Cheese Pudding. 1 glass water.

Total prep time for all meals - 23 minutes.

Someones been reading precision nutrition.

J.S. Pill

Dragan wrote:

Would you believe that an office is pretty much the easiest place to eat well?

Totally

I find it much easier to get my food requirements on a work day than on a saturday/sunday - makes everything more structured. If I don't have time to finish what I'm eating on my 'tea' break I just bring it back to my desk. Bosses don't seem to mind so long as I don't answer the phone with a mouthfull of food.

Imposter

amazingemmet wrote:

Someones been reading precision nutrition.

Is that worth the money they charge for it? Most of the info is probably available elsewhere but are the recipes good?

daveirl

This post has been deleted.

Superdub2

~Leanne~ wrote:

A lot of you have meals during the day that someone who worked in an office couldnt have. Some of you have boiled eggs, grilled chicken, burgers etc,

I need something i can bring to work with me.

I wrkk in an office! i purchased a george foreman grill and brought it into work with me, so i bring the chicken cooked and grill my sandwiches on the GF!

eclectichoney

there's no fridge where i work so i've been kinda worried about bringing cold meat in as it should probably be stored in a fridge? i normally leave for work around 8ish and would be having lunch around 2 if that helps to gauge thinsg timewise - is six hours too long to be leaving meat lying around in tupperware unchilled? my breakfast is sorted - porridge before i leave, then walnuts mid-morning.

thanks guys

great thread btw (so many ideas!)

Hanley

Can you bring in a small cool-bag?

Smellyirishman

Dragan wrote:

Would you believe that an office is pretty much the easiest place to eat well?

YES!!

It's so much easier for me to gain during the summer when I am working than during college. Likewise, I find it difficult to maintain standards on the weekend. Office hours are so regular that it's a breeze to structure your eating.

I bring 2 Tupperware tubs into the office with me, bang them in the microwave and bob's your uncle. Working in an office is no excuse, in fact, it should be a huge benefit.

Meals atm are;

8am: oats+milk+honey, scoop protein+milk, banana

11am: potatoes, chicken breast, carrots, string beans, broccoli

2pm: as above (I make a massive "dinner" and split it three ways. Dinner and two lunches for the next day.) plus some fruit.

5pm: mixed nuts

8pm: as per 11am (meats rotate with beef and fish, and veg is altered)

10pm: shake; yoghurt, honey, banana, strawberry, scoop protein, milk.

Water throughout the day.


Rinse and repeat until we get that blasted nutrition sticky!

g'em

Smellyirishman wrote:

Rinse and repeat until we get that blasted nutrition sticky!

It's so nice to know I'm bringing so much pleasure to people's lives...

...and by pleasure I mean frustration, head-wreckery and an unhealthy obsession with oats, protein powders and fitday.com

Smellyirishman

g'em wrote:

It's so nice to know I'm bringing so much pleasure to people's lives...

...and by pleasure I mean frustration, head-wreckery and an unhealthy obsession with oats, protein powders and fitday.com

Hum, there may be a misunderstanding here due to my bad choice of words.

I was referring to this thread. I probably should have said recipe sticky/nutrition forum.

I love the Diet and Nutrition sticky and should anyone ever "get" it, I will hunt them down with and beat them, with my lunch boxes of fury.

amazingemmet

Imposter wrote:

Is that worth the money they charge for it? Most of the info is probably available elsewhere but are the recipes good?

Hmmm I didn't pay for my copy, just have the recipes book, but if i was to buy a cooking book that one would be it i suppose.

JayRoc

Dragan wrote:

Would you believe that an office is pretty much the easiest place to eat well?

Smellyirishman wrote:

Working in an office is no excuse, in fact, it should be a huge benefit.

Damn straight. Of all the places I've worked, an office is by FAR the easiest environment to eat clean and often.
Not to get at anyone, but I find using it an excuse NOT to, to be somewhat bizarre.
Strikes me as similar to those who insist they are so much more busy than the rest of us that they couldn't possibly spare a few minutes every couple of hours for a quick healthy snack.
I would humbly suggest that a quick re-appraisal of priorites may go a long way towards a healthier, happier lifestyle choice.

(I mean, what do you think most people here do for a living?)

Boru.

Lothaar wrote:

Wow - any chance you could post these recipes?

As Emmet already said, these recipies are from Precision Nutrition by Dr,. John Beardi. Don't question it, just buy the book. I think, out of the whole thing, there are only 2 recipies I don't like.

Not just that, but I look awesome when taking a friend back to my place for dinner - nothing less then a delicious 5 star gourmet meal, better and healthier then most every time.

walt0r

I must agree with people saying it's actually EASIER to eat when working in an office. I was on work placement in Intel last summer and all I did was eat. I'd have a huge breakfast between 9-10. Would normally be a bowl of porridge + banana, loads of orange juice, full irish breakfast (which I had to start cutting out after a month or so because I felt really sluggish for the whole day after it).
An hour later I'd have banana and apple and tea or something. Then at 12.30 I'd eat a ****ing monster dinner or pizza and at 3pm I'd have another snack of sandwiches and a muffin. Oh yeah, and protein shakes throughout the day as well. And then a dinner when I get home from gym about 7pm. Then maybe a few pints. Jesus I put on a stone in about a month and a half and I'm a REAL hard gainer.
I wish I was back in that environment because once I went back to college I lost a lot of gains.

Hanley

walt0r wrote:

Jesus I put on a stone in about a month and a half and I'm a REAL hard gainer.
.

The fact yo uput on a stone and a half should have convinced you youre not a "real" hardgainer. Just an under-eater.

amazingemmet

Hanley wrote:

The fact yo uput on a stone and a half should have convinced you youre not a "real" hardgainer. Just an under-eater.

QFT

~Leanne~

I think some of you picked me up wrong - i wasnt making working in an office an excuse.
I just didnt relate eating burger being cold or boiled egge being HARD boiled eggs.
I always bring a lunch with me, hard boiled eggs on wholemeal bread mostly.

Just one q, some of you say for a break you would have a chcken fillet. What way would you eat this excatly? I find them very bland and dry unless i have them with a dinner with gravy etc

tribulus

Chicken with lightly fried peppers, some cheese, brown rice and some sesame seed oil.....yum.

jester77

~Leanne~ wrote:

Just one q, some of you say for a break you would have a chcken fillet. What way would you eat this excatly? I find them very bland and dry unless i have them with a dinner with gravy etc

Marinate ftw! So much you can do and there are so many different spices and herbs out there, endless possibilities.

rubadub

jester77 wrote:

Marinate ftw! So much you can do and there are so many different spices and herbs out there, endless possibilities.

Yeah a few mentioned teriyaki which is like a japanese soy based sauce- lovely.

If it is dry you are probably over cooking. I get chicken fillets, lay them flat and press down with your hand, then get a good sharp knife and cut in half. Now you have 2 very thin fillet slices that are cooked in no time and do not dry out.

I leave mine marinate in garlic, soy, chili & sesame oil.

Or dice em up really fine, and fry in garlic, sesame with cashews.

Try tandoori too, if you deeply score thighs they cook much quicker in the oven and it allows the sauce to cover it more.

g'em

rubadub wrote:

If it is dry you are probably over cooking. I get chicken fillets, lay them flat and press down with your hand, then get a good sharp knife and cut in half. Now you have 2 very thin fillet slices that are cooked in no time and do not dry out.

fabulous idea!!!

rubadub wrote:

I leave mine marinate in garlic, soy, chili & sesame oil.

I'm going to have to buy chicken fillets on the way home just to try this, sounds yu-uuuuuuuum.

rubadub wrote:

Or dice em up really fine, and fry in garlic, sesame with cashews.

right, now I'm just drooling on my laptop...

@ ~Leanne~, I actually love cold sauce-less chicken fillets ...

Smellyirishman

Boru. wrote:

As Emmet already said, these recipies are from Precision Nutrition by Dr,. John Beardi. Don't question it, just buy the book. I think, out of the whole thing, there are only 2 recipies I don't like.

Is that book the "5 minute quickies" or whatever it's called? Or is there another book? I can only find a $95 package on his site with forum membership and all that; is there a link to get just this book?

daveirl

This post has been deleted.

Smellyirishman

Right-o. Credit card, awaaaayyyy.

LegacyUser

I'm gonna get that book, exactly what I need...

cavanmaniac

Hi guys, I have this thread bookmarked for constant reference so pardon me resurrecting it, just a quick question, is that book available in hard copy or just as an e-book? It looks verrrrrrry interesting to a 22% body fat porker like me!:p

Mind you, if anyone else wants to share their eating routine, by all means feel free....here's what I ate today and plan to eat before bed

Non gym day (so keeping carbs down hopefully, on gym days there's dollops of pasta and spuds in there for before and after workout)

brekkie 8.15
3 shredded wheat, organic yoghurt, maximuscle cyclone

11.00
hard boiled egg, fistful of unsalted cashew nuts

1.30
two slices roast turkey, drop of gravy, about 3/4 of a boiled potato, boiled carrots and cabbage

4.30
loads of mixed lettuce leaves, 2 grilled chicken fillets, cherry tomatoes, weight watchers ceaser dressing

7.30
3 eggs scrambled, one slice McCambridge's bread (toasted - yum)

10.30
cyclone shake, salmon fillet with lemon juice, maybe a square or two of 70% cocoa chocolate

agentgreen

cavanmaniac wrote:

Hi guys, I have this thread bookmarked for constant reference so pardon me resurrecting it, just a quick question, is that book available in hard copy or just as an e-book? It looks verrrrrrry interesting to a 22% body fat porker like me!:p

Mind you, if anyone else wants to share their eating routine, by all means feel free....here's what I ate today and plan to eat before bed

Non gym day (so keeping carbs down hopefully, on gym days there's dollops of pasta and spuds in there for before and after workout)

brekkie 8.15
3 shredded wheat, organic yoghurt, maximuscle cyclone

11.00
hard boiled egg, fistful of unsalted cashew nuts

1.30
two slices roast turkey, drop of gravy, about 3/4 of a boiled potato, boiled carrots and cabbage

4.30
loads of mixed lettuce leaves, 2 grilled chicken fillets, cherry tomatoes, weight watchers ceaser dressing

7.30
3 eggs scrambled, one slice McCambridge's bread (toasted - yum)

10.30
cyclone shake, salmon fillet with lemon juice, maybe a square or two of 70% cocoa chocolate

Sent you a pm

gazzer

Id be interested as well to know if that book is available in hard copy or is it just an ebook??.. I am trying my best to eat 6 substantial meals a day and thanks to that and a lot of hard training in the gym I have but on 6 pounds in 3 months.. have a bit of a belly though which I want to get rid if so I rekcon I need to try out loads of different recipes so that I dont get sick of eating the same thing every day.

agentgreen

I think it's just an ebook because I looked everywhere for it and could only find it on John Berardis (sp) site, which is above.

Irishmale

Reckon I will get my two cents in here too.

I am 24, 100kg, 5'11".

As honestly as I can make it

Breakfast 8am: 2 poached eggs on two slices of wholemeal bread. Glass of Tropicana. tea.

11am: Banana and apple or grapes. Orange juice.

1 pm: Lunch eg. steak or pork or chicken stirfry with 2 potato or rice and salad without dressing. water and juice and a yoghurt and tea.

3pm: Fruit or Youghurt or else brown bread toast with margarine and tea

6pm: Brown Bread sandwich with 2 turkey or chicken or beef slices, cheese and low fat coleslaw.

7-7:30 gym: 30 mins cardio. 1 hr weights.

11pm: home and starving. tuna/salmon on wholemeal bread couple of glasses of milk.

Am active at work.

Drink about 10 - 12 pints a week.

Go to gym 5 times a week.

Lost lot of weight in 2006 at this. Started again last May. No weight loss this time only got a lot wider and more muscle but lost little or no body fat. As with many others who write on the board I cannot shift my spare tyre around my waist but am optimistic.

I've follow a mainly low carb diet for about 3 months now as in usually anything from 40-80g a day suits me as I don't feel as bloated and have more energy.
although I still have the odd day where I eat anything!

Breakfast - Eggs and bacon
Mid lunch - 2/3 babybells /coffee with milk
Lunch - Chicken/beef with veg
Mid afternoon - handful of mixed nuts /coffee with milk
Dinner - Same as lunch or Omlette with veg
Snack - handful of mixed nuts
2-3 litres of water
Gym is usally once a week with a 45 min workout and a bodybalance class