Lean ground beef, chicken, turkey, occasionally lean cut of pork, salmon, smoked salmon, shrimp, ezekial bread, onions, garlic, mushrooms, water chestnuts, baby corn, spinach, white and sweet potatoes, white rice, steak, eggs (regular and omega-3) low fat cheese, cottage cheese, skim milk, bananas, apples, oranges, pineapple, mango, grapes, cherries (whatever fruit is in season)....those are the basics anyway. I love a little pizza or chinese food once a week and I love sushi - I can destroy a sushi buffet pretty handily...lol.... Usually a few chips and maybe even some ice cream - but only one day per week.
This is actually my diet currently. Meals 4 and 5 are homemeade - not from a restaurant, and they can change - as long as the macros are close. I substitute different things in there as long as the totals work out the same.
1 - 2 scoops whey in 4 oz OJ - 257 cals/40 pro/23.5 carbs/2 fat
2 - 2 eggs w/4 oz turkey/1 oz swiss cheese/2 slices sprouted grain bread - 490 cals/54 pro/30 carbs/20 fat. 1 piece fruit - 30carb/50 cal
3 -Post wkout Drink - 2 cups low fat chocolate milk - 300 cal/22 pro/54 carb/0 fat
4 - Post wkout meal - Thai Ground Beef w/1 cup rice - 574 cals/77 pro/18 carb/21 fat. 1 Cup rice - 170 cals/37 carb/4 pro. 1 piece fruit - 50 cals/30 carb.
5 - Kung Pao Chicken - 670 cals/65 pro/35 carbs/34 fat. 1 cup rice - 170cals/37carb/4 pro
6 - 1 cup 2% cottage cheese - 200 cals/24 pro/12 carbs/5 fat.
Totals -
2491 cals
282 pro
306.5 carbs
82 fat
Pic of my plate at an all you can eat sushi place called Minado here in New York - this was right after I trained with a friend of mine at Bev's gym in Syosset....1st plate of at least 4!!
**broken link removed**