So, there has been a lot of talk in the news about people losing muscle mass while taking Ozempic, but what they don't point out is that everyone who loses weight quickly will lose muscle mass as well, if they aren't specifically focusing on building and retaining lean muscle as much as possible.
I'm not a fan of restrictive diets like keto, but one thing I do agree with is that on days where you do strength training, that you need to incorporate higher protein to give your body the building blocks to process the exercises you just did. That being said, I don't limit my carbs- instead I just focus on choosing higher protein foods on the days I do weightlifting.
Today, for example, I had wanted to make blueberry pancakes for breakfast but decided to save that for tomorrow. Instead, I chose a balanced breakfast that incorporated more protein. Some people find they can't eat before a workout or they don't feel well but I'm the opposite; if I don't have at least something in my stomach then I get nauseous. If you're starting an exercise plan, figure out what works best for you and go from there!
So here is a full day meal plan with a focus on protein (as well as healthy low glycemic carbs!) for those heavy workout days.
Breakfast:
This one was pretty easy- I toasted two slices of Weight Watcher's whole wheat bread while I fried two eggs using cooking spray. I layered the toast with a slice of deli ham, a slice of Sargento Ultra Thin cheddar cheese (if you're close to a border this is a great way to cut back on cheese calories while still enjoying the flavour!), one egg on each slice, and then garnished with a few rings of red onion. Delicious!
Breakfast Summary: 390 calories, 19.5g fat, 20g carbs, 31g protein
Because of timing, I generally skip my morning snack on gym days. I'd rather add those calories to my breakfast or lunch. If you find having a snack works better for you, then you could always modify breakfast by putting both eggs on one slice of toast above, and then skipping the second slice of toast as well as the second slices of cheese and ham. That would give you 115 calories for a healthy snack, maybe a cup of Greek yogurt and 1 tbsp of chopped nuts?
Lunch:
Chicken Skillet a la Francaise:
2 chicken breasts
15ml Minced garlic
300g Diced butternut squash
1 Green zucchini, chopped into slices then quartered
30ml Red wine vinegar
15ml Tomato paste
30ml Vegetable demi-glace
1 tbsp butter
10g Garlic & Sweet Pepper spices (salt, garlic, red bell pepper, vinegar powder, green bell pepper, paprika, turmeric, cayenne pepper)
Heat a large frying pan and add 1 tbsp of butter. When sizzling, add the chicken breast and cover, cooking until partially cooked, 3-5 minutes per side. Add the zucchini and squash to the pan, and cook, stirring frequently, until vegetables are softened, 4-6 minutes. Add the garlic and tomato paste, and cook, continuing to stir, until dark red and fragrant.
Add vinegar, demi-glace, remaining spices, and 1/3 cup of water. Cook, stirring frequently, 2-3 minutes until well combined and the chicken is cooked through. Divide the skillet between two plates and enjoy!
This recipe is another
Goodfood meal, when you're looking for something quick, easy, and delicious. Don't forget you can get your first box for free if you order through my referral link!
Lunch Summary: 350 calories, 10g fat, 26g carbs, 42g protein
Afternoon Snack:
Let's throw something quick and easy for snack in our bags since we're cooking both lunch and dinner today! Of course since we made two portions of each recipe, you can always box up the other serving to eat on another day and skip cooking!Snack Summary: 170 calories, 12g fat, 10g carbs, 7g protein
Dinner:
New Orleans BBQ Shrimp & Grits:10oz shrimp, peeled and tails removed
3oz grits
2oz shredded cheddar-jack cheese
1.5oz Worcestershire sauce
5oz baby spinach, coarsely chopped
2 green onions, chopped (whites separate from greens)
1/4oz seafood seasoning (Old Bay is perfect)
2 cloves garlic, minced
1 tbsp butter
1 jalapeno pepper (optional), deseeded and minced
Cut the lemon in half, and juice one half of the lemon. In a small bowl, mix together lemon juice, BBQ sauce, and Worcestershire sauce. Slice the other half of the lemon thinly into rounds. Boil 4 cups of water in a medium pot, and when boiling, add the grits and a pinch of salt. Reduce heat to medium and cook, stirring occasionally to prevent sticking, 5-7 minutes or until the grains are tender. Stir in the spinach and the cheese and cover and remove from heat. Add salt & pepper to taste.
Heat butter in a large pan over medium heat, and when melted, add scallion whites, garlic, and jalapeno pepper along with seafood seasoning. Stir until fragrant, about 1 minute. Add sauce mixture and lemon slices, and heat over medium-high. Add the shrimp to the pan, flipping halfway, until just cooked pink, 3-4 minutes. Serve the grits onto two plates and top with the shrimp, lemon slices, and sauce. Garnish with the reserved green onions, and enjoy!
This delicious meal is from
Hellofresh, and again you can try it for free by using my referral link! Healthy wholesome food (including carbs) can still be flavourful and low calorie, as well as high protein! Feel free to swap out the shrimp for chicken or tofu if you prefer.
Dinner Summary: 426 calories, 16g fat, 36g carbs, 33g protein
Dessert:
Chocolate Hummus:1 can black beans
3 1/2 tbsp cocoa powder
1/2 cup Splenda or sweetener of choice
1/3 cup of your favourite nut butter (coconut oil if you prefer to go peanut/tree nut free)
1/4 tsp salt
2 tsp pure vanilla extract
Add all ingredients to a food processor, and blend until smooth. Serve and enjoy!
When I saw this recipe I was a bit of a skeptic, but it is fantastic! I would highly recommend you give it a try. It's great to make ahead and eat later so no need to make it the day you plan to eat! It makes 10 1/4 cup servings, and feel free to choose your favourite items to dip in it since it's so low calorie! For the calorie count below, I used 1 banana and 1/2 cup strawberries.
Dessert Summary: 208 calories, 4.5g fat, 40.5g carbs, 6.5g protein
Daily Total: 1544 calories, 62g fat, 132.5g of carbs, 119.5g protein
Hopefully you'll find these recipes helpful while you're looking for higher protein options on workout days! No need to cut back on the carbs too much as you'll need them for energy, and we don't even have to skip our sweet treat- life is about balance, not deprivation. Enjoy!
Don't forget you can find my other full day meal plans via this link, as well as visit my main Recipes page which has everything!
