I have a question and would love to have someone knowledgeable answer it, it possible.
So I am a very busy person and I basically eat for sustenance, rather than enjoyment. I still like decent tasting foods, but what I've done is developed a meal plan that I stick to every day to get my nutrients. I am not exactly trying to lose weight, but just getting into better shape.
The goal of the diet is to not have to worry about what I'm cooking/eating next. I also like smaller meals. I eat this day in and day out and I really like it but i want to make sure that I'm getting the proper nutrition.
-1/2 cup mushrooms
-1 cup chopped baby spinach
-1 spring onion
-1/2 cup red pepper
The eggs are hard boiled and the veggies (save the bluebs) are fried in a teaspoon of virgin olive oil for about 2 minutes.
-1 sweet potato (sliced and baked)
-1/2 cup red beet
-3-5 brussel sprouts
-2/3 cup broccoli
-3-5 asparagus sticks
-1 fish filet (every other day)
Veggies are lightly steamed. Fish is pan fried (I usually have organic salmon, tilapia or cod).
-1/2 cup rice or quinoa
-1/4 cup green olives
-1/4 cup feta cheese
-2/3 cup tomato
-1/2 cup cucumber
-1 bosc pear
Rice/quinoa is cooked. Everything else is raw.
-dark chocolate (1 small cube/day)
-1 or 2 apples a day
-1 navel orange
-Depending on availability: grapes, melons, plums, pomagranates, etc.
I try to drink at least 8 glasses of water a day. I do 1 hour of exercise a day (4 days yoga, 2 day cardio, 1 day strength).
So is this a decent meal plan? Am I missing anything? I currently have a bit of a belly that I would like to tighten up - I won't be exercising/building muscle for a six pack or anything, mind you, just enough that I'm regularly more or less flat in that area. I like that I can easily plan for how many days I need to buy groceries and I spend less than an hour and a half cooking and eating (aside from snacks).
I'm a guy, 5'11", currently 170, 27 years old. I study piano 4-5 hours a day and bartend and am working on my PhD so I do not really have time for lots of food prep. Hence the reason for my food plan.
Your diet plan sounds good to me, you are certainly getting all the nutrients you need, but I find it a bit too laborious and too rich in fiber. Maybe you could try to make it simpler, especially breakfast? I notice that you don't eat wheat. Are you gluten intolerant or what?
I would suggest something like this:
breakfast: one or two slices of bread (gluten-free, if necessary) + two eggs + cup of herbal tea or coffee with some almond milk
lunch: one carb (rice or quinoa or potatoes or pasta) + fish fillet + cooked and raw veggies + avocado (optional) + nuts (optional) + dark chocolate (as dessert, optional)
snack (mid-afternoon): warm weather: fresh fruit (one kind at a time: apple or pear or berries or orange etc); cold weather: banana or dried fruit (figs, dates, prunes, etc)
dinner/supper: one carb + feta cheese (if you are not lactose or casein intolerant, otherwise: chicken or fish) + veggies (raw and cooked) + nuts or avocado or dark chocolate (optional)