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Empty Nest Mother of Three In Best Shape of Her Life: Part 2

By October 6, 2010 14 Comments

I recently featured a client named Sue who has kicked butt and is showing those who are past their 40’s that the best years are still to come.  Sue works out obsessively hard and intense, but she eats just as well too.  I have asked her to share with you a sample meal plan.  I know you will get a lot out of it.

But if you haven’t read her story yet, click here to check out her transformation.

Here is her food journal in her own words:

Monday (yes, I measure everything) (2 starch day) (regular workout)

6:00 1/3 C oatmeal, 2 T walnuts, 2T flax meal, cinnamon, 1Scoop vanilla protein powder (PP)

Bike to work (6 miles) 9:30 3 egg whites, 1C chopped celery and green peppers

12:30 4 oz chicken, 1 whole chopped cucumber, ½ avocado, green tea

3:30 ½ cup cold coffee, 1 scoop chocolate protein powder, 1C melon

Bike home then to Bootcamp, run Elver hill 1 extra time after (counts as a weight training day) 7:00 6 oz fish, 2 C tossed salad, 1T olive oil and balsamic vinegar, 3 oz sweet potato

Tuesday (1 starch, 2 fruit day) ( light workout day)

6:00 1T olive oil, handful of prechopped fresh veges, add 3 egg whites and 1 whole egg, 2T cheese Bike to work 9:30 ¼ C Plain yogurt, 1S vanilla PP, 2T flax meal, ¼ C bran buds, 1C blueberries

12:30 ½ C black beans, green pepper, beans, cucumbers, tomatoes chopped, lots of fresh cilantro, 4 oz ground turkey, 1/3 avocado(previously prepared and frozen into 4 oz aliquots to grab and go)

3:30 ½ cup cold coffee, 1 scoop chocolate protein powder, ½ banana ( I like the caffeine before a workout)

Bike home, go to gym, 20 min Burst training, Got Core class 30 min 6:30 4 oz chicken, 1C green beans or salad, olive oil

Wednesday (3 starch – big workout day)

6:00 1/3 C oatmeal, 2 T walnuts, 2T flax meal, cinnamon, 1Scoop vanilla protein powder (PP) Bike to work 9:30 3 egg whites, 1C chopped celery and green peppers

12:30 3 oz chicken, lots of chopped veges, drizzle of herb infused olive oil, 12 almonds

3:00 Bike home, snack of 1 piece sprouted wheat bread, 1T almond butter, ½ banana, coffee

Bike 25-30 miles at average speed of 16mph (or spin class in winter) 8:30 4 oz chicken, steamed veges, salad, ½ C brown rice, 4 oz red wine (ok more like 10 oz)

Thursday (1 starch, 2 fruit day)(regular workout)

6:00 1/3 C oatmeal, 1 S –pp, 1T coconut oil, 1/8 c flaxseed

Bike to work 9:30 1C broccoli, 2 egg whites, ½ grapefruit 12:30 3 oz turkey, 1C green beans , extra seasonal veges, ½ avocado

4:00 coffee, 1 S pp 1C melon

Bike to gym, Lift heavy weights, 1 HIIT, Got Core class 30 min 6:30 6 oz fish, tossed salad,1 T olive oil,balsamic vinegar, 6 almonds and a (big)drink (of white alcohol)

Friday (1 starch, 2 fruit) ( no workout day)

6:00 1T olive oil, handful of prechopped fresh veges, add 3 egg whites and 1 whole egg, 2T cheese Bike to work

9:30 ¼ C Plain yogurt, 1S vanilla PP, 2T flax meal, 1C blueberries, ¼ C bran buds

12:00 1C cottage cheese, 2 egg whites chopped, lots of fresh veges, 1/3 avocado 3:30 cooled green tea with 1S vanilla PP, plum

Bike home6:30 Might be eating out – lean protein and a salad, or I eat at home similar and if we go out order a side salad, or just eat at home, same 4-5 oz lean protein and a salad

Saturday (usually very hard workout)

7:00 1/3 C oatmeal, 2 T walnuts, 2T flax meal, cinnamon, 1Scoop vanilla PP ( or might make special recipe of protein pancakes with egg whites, 2T whole wheat pancake mix)

9:00 Dustin workout, HIIT

10:30 post workout shake – 1Scoop PP, water, rasberries

12:00 4 oz grilled salmon, 3 oz sweet potato, 1 C spinach, other veges, herb infused olive oil

4:00 6 almonds, 1.5 oz brie cheese, snap peas

7:00 One night a week, usually sat or whatever nite there is something going on, is my splurge nite, I do not keep track.

Sunday (3 starch day, big workout day)

7:00 1/3 C oatmeal, 2 T walnuts, 2T flax meal, cinnamon, 1Scoop vanilla protein powder (PP), ½ banana

9:30 Long workout of some sort, 2 hour xc ski, or 40ish mile bike, or interval work, kettlebell workout, food fuel along the way in form of some type of energy bar

12:30 ½ C brown rice, chopped chicken, lots of veges, 12 salted almonds

3:30 1/3 C cottage cheese, cucumber

6:30 Dinner with the family, some sort of lean protein, maybe beef, 1/3 sweet potato, red wine, salad, olive oil and vinegar dressing. 8:00-9:00 Chop veges for upcoming week, cook freezer food for upcoming week, make grocery list

A few comments – I average about 1400-1800 calories a day, and I average about 600cals/hour of workout time (I aim for 7-10 hours a week) and I preplan my basic meals, workouts and splurges for the week to avoid surprises, I take supplements like Calcium, vitamin C, Fish oil, CLA, glucosamine and a multi vitamin to keep well balanced.

Question:  Do you have any questions about what Sue eats?  Please comment below!