The Chia Bowl
- 140g of Blueberries
- 34g of Chia
- 200g of Nonfat Greek Yogurt
- 15g of maple syrup
- 3 oz of skim milk
I microwave the frozen blueberries for 3-4 Min. This kills any parasites, softens the berries and makes their antioxidants bioavailable. I add the milk, I stir in the seeds, and refrigerate until chilled.
Then I add the Greek yogurt and top it with maple syrup, biotin, k2, and b12 drops.
Prison Bowl
- 150g of 96% lean ground beef or chicken
- 100g of sweet potato
- 100g of Quinoa
- 150g of 2% cottage cheese
- Hot sauce
I just mix the beef and potatoes, microwave ot for 3 minutes, add the quinoa, top it with the cottage cheese, pop it back in for about a minute and then top it with hot sauce.
Stir Fry Bowl
- 150g of chicken breast or lean Turkey meatballs
- 150g of stir fry veggies or broccoli
- 10-30g of bachan’s asian bbq sauce
- 30g of Kim Chi
I microwave the bowl with the meat and veggies in water for about three minutes. Then I top it with the sauce and Kim chi.
Eggs
I eat 3-4 boiled eggs per day most days. I need the choline for my genetics, but they also provide phospholipids and protein. Sometimes I scramble them, sometimes I make an omelet, sometimes I fry them.
Canned Sardines
Sardines are a good source of calcium, omega 3s, phospholipids, and choline. It’s also the only organ meat I’ll eat.
Coffee
I drink 8 cups of coffee per day, 2 cups of regular, 6 of decaf. I add 2 ounces of fat free milk per cup – which is a lot of milk, about 16oz per day.
Milk
I drink Fairlife, it’s not the tastiest but it is concentrated and since it’s fat free, the milk is less watery tasting than other fat free milks. I also have about 200g of Greek yogurt daily so my diet is full of dairy. I take extra vitamin k2 to help put all this extra calcium back into my bones.
Vanilla Ice Cream
I’ve been eating 70-100g of vanilla ice cream nearly every night since August. It’s my treat for exercising and helps me top up my fat intake, as most days I’m below 50g until I’ve had my dessert. I usually add 1 Leo Van cookie – it’s like an Oreo but made with less sugar, and I top it off with instant coffee.
These are the staples of my diet, lean meat, milk, vegetables, berries, occasional fatty fish, and lots of coffee.