I share many of our dishes on Instagram, but it is only a partial image, sometimes creating confusion and leading to many queries. To offer a more complete vision, with advice and concrete ideas, I present today an example week of our typical diet, seasoned with memes so that it becomes more bearable :).

Monday

We started the week with energy, since it was time for training and the previous Sunday I had done intermittent fasting for about 18 hours, with caloric restriction.

Breakfast:

  1. Scrambled eggs with three eggs with Manchego cheese (30g), spinach salad, kale, cherry tomatoes and avocado.
  2. An Apple.
  3. Coffee with a little milk.

Food:

  1. Baked chicken (160g) with sweet potato (200g) and a variety of salad.
  2. Natural yogurt with pineapple, grated coconut, grated almond, nibs cocoa and cinnamon.
  3. Coffee accompanied by 90% chocolate (20g).

Dinner:

  • Spinach cream with Parmesan cheese.
  • Super salad with sardines in olive oil.
  • Infusion (chamomile) with a tablespoon of honey.

Others:

  • Post-workout shake: whey protein (25g) + creatine (5g) + whole milk (250 ml) + milk kefir (50g) + 2 bananas + frozen red fruits (40g) + almond cream (15g)

Notes:

  • My criteria for being considered «super salad»Is that it contains at leasts five different vegetables (not counting tomato, avocado or olives, which are actually fruits). My super salads are usually a base of two or three types of green leaves (spinach, lettuce, kale, arugula …), plus two or three complementary vegetables (onion, pepper, carrot …), and above some protein, all garnished with a generous serving of olive oil (2-3 tablespoons). I also usually add tomato, avocado and olives.
  • The chicken was whole, baked, and we keep the remains to add for example to a salad on a later day.

Tuesday

Today we also have to train, this time with kettlebells, and we prepare lentils for several days.

Breakfast:

  1. Oatmeal porridge with nuts, blueberries and chocolate (something like that).
  2. Coffee with a little milk.
  3. An orange.

Food:

  1. Lentils with vegetables and potatoes (something like that).
  2. Natural yogurt with pineapple, grated coconut, walnuts, nibs cocoa and cinnamon.
  3. Cut coffee and 90% chocolate (20g).

Dinner:

  • Super salad chicken (leftovers from the day before).
  • Chamomile with a tablespoon of honey and an almond cookie.

Others:

  • Post-workout shake: whey protein (25g) + creatine (5g) + whole milk (250 ml) + milk kefir (50g) + 2 bananas + frozen red fruits (40g) + almond cream (10g).

Wednesday

It was a rest day, so I didn’t have a shake, thus lowering calories and carbohydrates. I also decided to extend the overnight fast until lunchtime, limiting myself to a cup of fish broth in the middle of the morning.

Breakfast (mid morning):

  1. Erythritol coffee.
  2. A cup of fish broth (something like that).

Food:

  1. Beef steak (180g) with basmati rice (200g, cooked) and baked broccoli with pine nuts (something like that).
  2. Greek yogurt with blueberries, raspberries, grated coconut, grated almond and nibs cocoa and cinnamon.
  3. A pear.
  4. Coffee with banana bread.

Dinner:

  • Super salad of tuna in olive oil.
  • An Apple.
  • Chamomile with a little honey and banana bread.

Notes of the day:

  • When preparing rice, we make it for several days. Rice basmati It is a good option, as it has a low glycemic load and less arsenic than most rices (detail). Parboiled rice is also valid.
  • We had prepared the fish broth on Sunday.

Thursday

After Wednesday’s break, we get back to training, increasing calories and carbohydrates.

Breakfast

  1. Spinach quiche with cottage cheese and a little salad.
  2. Cut coffee.
  3. Cherries (100g).

Food:

  • Crusted sea bass, a hasselback potato and a mixed salad.
  • Two tangerines.
  • Greek yogurt with blueberries, blackberries, walnuts and cinnamon.
  • Coffee cut with 90% chocolate.

Dinner:

  • Lentils (leftovers from Tuesday) with a chopped boiled egg.
  • Sardines with onion, tomato and rice (and olive oil).

Others:

  • Post-workout shake: whey protein (25g) + creatine (5g) + whole milk (250 ml) + milk kefir (50 g) + 2 bananas + frozen red fruits (50g) + almond cream (10g)

Friday

Breakfast:

  • Omelette with 3 eggs and vegetables.
  • A pear.
  • Cut coffee.

Food:

  • Baked salmon with potatoes (something like that).
  • Two tangerines.
  • Coffee cut with 90% chocolate.

Dinner:

  • Ham and cheese snack. I eat little bread (I explain why here), but from time to time I enjoy a quality one, thus receiving my horretic dose of gluten. In this case we did our classic cinema-dinner, where we bring our own food to the movies, given the limited (disastrous) options they offer inside. It is completely legal :).
  • Handful of nuts (also for the cinema).

Others:

  • Even though I trained, I didn’t have a smoothie. From time to time it is good not to eat after training.

Saturday

We ate breakfast a little later, and although we sometimes make a special breakfast on Saturdays (like cauliflower or coconut pancakes), this day we go easy, having the salmon that was left over from the day before for breakfast.

Breakfast:

  • Salmon with potatoes (leftovers) and salad.
  • Cut coffee.
  • An orange.

Food:

  • Meat carpaccio with Parmesan cheese, mushrooms and capers (something like that).
  • Cherries (130g).
  • Coffee with a little milk and 90% chocolate.

Dinner (in restaurant):

  • Varied entrances.
  • Grouper with gratin vegetables.
  • Two glasses of red wine.
  • Brownie of chocolate. A dessert to share, nothing happens for a sporadic whim.

Sunday

We hardly ever eat breakfast on Sunday, taking the opportunity to do some exercise on an empty stomach.

Breakfast

  • Coffee with erythritol and half a tablespoon of coconut oil, before doing a series of fasting sprint intervals, and the caffeine helps.

Food:

  • Fish soup.
  • Fish with salt (simple and sensational).
  • Baked male banana.
  • Mixed salad.
  • A glass of red wine.
  • Coffee with milk and 90% chocolate.

Dinner:

  • Natural yogurt with red berries, grated coconut, walnuts and cinnamon.

Calories and macros

My maintenance calories are a few 2,700, although I rarely count calories or macros, unless I’m in a specific phase of volume or definition. To maintain my weight (and fat percentage), I simply calorie and carbohydrate cycle throughout the week depending on whether it is a training or rest day. My post-workout shake has 600-700 calories and 70-90 grams of carbohydrate, so simply skipping it on rest days already produces this cycling.

This is for example Monday’s summary.

While a low day, like Wednesday, would be like this.

As for protein, it varies depending on the day, but at adequate levels (1.5-2.2 g / Kg) on ​​most days.

Since I am more or less in maintenance (considering the whole week), I did not do any recharging.

Schedules

About the schedules, I try to respect two basic rules:

  1. Eat more calories throughout the day. Nighttime calories make us feel worse (detail).
  2. Extend overnight fasts, having breakfast a little later and / or having dinner before.

Although the schedules vary according to the commitments of each day, they are more or less these:

  • Breakfast: 7.30-8.30am.
  • Lunch: 1-2pm.
  • Training: depending on the day, sometimes before lunch (12-1pm) and sometimes before dinner (5-6pm). In general we perform better in the afternoon.
  • Smoothie – After training, but I don’t always drink it.
  • Dinner: 7pm.
  • Bed: 10pm.

Others

I have not detailed some drinks or supplements that I take with some frequency, such as the following:

  • Green tea with ginger and turmeric, usually mid-morning.
  • Kombucha, mixed with sparkling water.
  • Supplements. For example magnesium if I do not rest well or some adaptogen, but this week I did not take more than whey protein, creatine and caffeine (in the form of coffee).

By last

Some additional comments about our diet:

  • We do a big purchase on the weekend, and 2-3 additional purchases during the week for items that are passed on earlier, such as vegetables and avocados.
  • Meats, dairy and eggs are almost always organic (free-range, grass-fed cows, eggs from “free” chickens, etc.). In the case of vegetables and fruits we worry less, and here I explain the reasons.
  • Although most of our food is fresh, we supplement with some packages to save time, such as ready-to-serve green leafy vegetables, cans of preserves, jars of legumes or frozen berries (especially for smoothies). As they say, don’t let the perfect be the enemy of the good.
  • My basic feeding template is Paleo (I explain why here), but without falling into their classic mistakes.

In closing, remember that it is an example of my general approach, not a universal prescription. In The Revolutionary Plan we explain how to adapt food to your needs and goals. In addition, I include a ketogenic period or a longer fast from time to time.

As a complement, a more recent example 🙂

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