I've been on this diet for almost a year, and I'm feeling much much better than before
I adjust the macros according to my goals, trying my best to have at least 1.2 gram/pound protein and no more than 20% of calories coming from fatty sources. My fat intake is composed of 60% good fats. So here we go:
Meal 1: Egg Whites, Oats, Flax Seed Oil
Meal 2: Chicken Breast, Sweet Potato, Bread
Meal 3: Lean Steak, Brown Rice, Mixed Veggies (carrot, peas and corn)
Meal 4: Canned Tuna, Sweet Potato, Bread
During Workout: Whey + Oats Shake
Meal 5: Chicken Breast, Brown Rice
Before Sleeping: Casein Protein, Olive Oil
I have two immediate problems with this diet:
1- My carbohydrates sources are not as "complex" as they should be. I can't seem to find any whole-grain bread in here, although I'm trying my best to get brown ones. In addition to that, I hope that I can get more carb sources.
2- My food is super-bland! What do you add to food to make it taste good while keeping it healthy? Please keep in a mind that I'm a horrible cook :o
And one last note: I'm living in Japan, so please try to be generic as possible and I hope that you can avoid giving me brand names instead of the actual type of food...