Wanna help me tweek my diet?

[meangela010]

When I am good, this is what I eat M-F. The weekends very a little more. I find it to be satisfying and convenient. Any one have any Ideas on how I can reasonably tweak it to increase my protein in-take? I guess I could fit in another shake but I would rather have real food.

5:30am - Muscle milk light shake (pre-work out)
8:30 - 9:00am - Oats mixed with dried fruit and nuts
11:00am - Almond butter and honey on 2 pieces of whole wheat bread
1:00pm - a can of tuna with 1 TBS of light Mayo
2 or 3:00pm - Dannon light yogurt with dried fruit and nuts / baby carrots (they help me get past my afternoon chip craving)
6:00pm - Chicken ( or meat ) Rice and a veggie.
9:00pm - cottage cheese (with reduced fat Triscuits if I'm feeling naughty)

Thank you for you time and help :-D

[ms_proteinshake]

Originally Posted by meangela010

When I am good, this is what I eat M-F. The weekends very a little more. I find it to be satisfying and convenient. Any one have any Ideas on how I can reasonably tweak it to increase my protein in-take? I guess I could fit in another shake but I would rather have real food.

5:30am - Muscle milk light shake (pre-work out)
8:30 - 9:00am - Oats mixed with dried fruit and nuts
HAVE 5-6 EGG WHITES WITH THIS

11:00am - Almond butter and honey on 2 pieces of whole wheat bread
HAVE A PROTEIN SHAKE WITH THIS

1:00pm - a can of tuna with 1 TBS of light Mayo
THIS IS OK---ADD VEGGIES

2 or 3:00pm - Dannon light yogurt with dried fruit and nuts / baby carrots (they help me get past my afternoon chip craving)
SKIP DRIED FRUIT---ALREADY QUITE A BIT OF SUGAR ALREADY---DRIED FRUIT EARLIER & HONEY

6:00pm - Chicken ( or meat ) Rice and a veggie.
GOOD

9:00pm - cottage cheese (with reduced fat Triscuits if I'm feeling naughty)
GOOD

Thank you for you time and help :-D

Yes, you have very little protein here---many improvements can be made!

[nextsuperhero]

Your post-wo nutrition is failing. .25g protein/lb bodyweight & .5g simple carbs/lb bodyweight is widely recommended because it gives great recovery results.
For the days you don't workout eat your oatmeal but add some eggs.

Your sammich can be proteined up by choosing your bread wisely. I use French Meadows sprouted hemp bread, it has 13g of protein for 2 slices, so adding a nut butter bumps the protein up to enough for a meal.

And you don't have much fat. Try having it with every meal (except post-wo) if you have problems with straying from your diet. Fat's delicious & filling.
Throw in a salad with your yogurt meal with olive oil dressing or avocado. Cook your chicken with olive oil, mmm or stir fry it with veggies in peanut oil. Maybe try 1 tbsp peanut butter in your cottage cheese.

Whatever you do, know that you can have more fun (add more tasty foods) with your daily diet so that way you're not ditching it on the weekend.