My Diet for the Summer - Current Daily Meal Plan Ideas

Category: Fitness     Recipes    

I wanted to do a post to share with you all what a day in the life of my current meal situation looks like. My current goals are to lean out a bit, while still continuing to grow muscle. I am currently not lifting extremely heavy, I am doing higher reps for a cardio benefit while being able to maintain gains I’ve made. I am also working to run every evening or every other evening to build up my stamina and endurance – and frankly on a summer night when the sun starts to go down there is nothing better than a long run in my town. I go for about an hour and it is a great way to unwind and destress after a long work day. That being said, my diet is a bit more controlled so I can shed a bit of body fat which I have been feeling like I have had in the last few months. (I know, I am not by any means overweight, however I’d like to be able to see my muscle a bit more and the only way to do that is to drop body fat, plain and simple.) So my current meals seems to revolve around good carbs, protein and fats but eating smaller portions and frequent meals and snacks. I snack a lot which keeps me from getting really hungry where I want to devour everything in my pantry!

? Here is my current diet give or take ?



I like to use whole eggs as they are loaded with good for you vitamins. So many people toss out the yolk, which is really the most nutrient dense part!


Here is the final result, the oatmeal is thick because I like it thick and not runny or watery. This gives me protein and good carbs to feel full during the morning.

  • 2 whole cage free brown eggs scrambled with some chopped white online and diced bell pepper
  • 1 scoop of RSP ReGen lemon lime bcaa drink with a shaker bottle of water
  • 2 ounces of dry oatmeal heated up with 1 tbsp of D’s Naturals Vanilla Maple Fluffbutter (or almond butter, you can use any almond or peanut butter you prefer)

OR (if I’m not as hungry in the morning and running out the door)

  • 2 ounces of dry oatmeal mixed with
  • 1 tbsp of D’s Naturals Vanilla Maple Fluffbutter (or almond butter or peanut butter)
  • add water and cinnamon
  • 1 scoop of whey protein (any flavor or brand will do)


    Make sure to use enough water when you mix oatmeal and protein powder as it will need more water than just oatmeal alone due to the protein.

snacks mid day and mid afternoon

  • 1 medium sized apple
  • 15 raw unsalted almonds
  • On days that I run a few miles I sometimes pack a banana, great for recovery
  • 1 brown rice cake with 1 tbsp of D’s Naturals Vanilla Maple Fluffbutter (again, you can swap for any peanut or almond butter you like)
  • 1 scoop of whey protein powder with ice and water






  • 4-5 ounces of grilled chicken breast (usually parsley, sea salt, pepper and basil)
  • 1 cup of spinach
  • 1 roma tomato sliced
  • handful of shredded carrots (trader joe’s sells a baggie of these)
  • 1/2 lemon squeeze as my dressing


  • 4-5 ounces of grilled chicken breast
  • 1 cup of green beans or broccoli steamed




  • 4 ounces of lean meat like grilled chicken, salmon or steak with seasonings (usually parsley, sea salt, pepper and basil)
  • 1 cup of leafy greens cooked with garlic and low sodium chicken broth (brocolli rabe, escarole or brocollini) OR
  • 1 cup of green beans, snap peas or asparagus spears with garlic or Bragg’s liquid aminos
  • small salad with lemon juice or balsamic vinegar made with spinach or romaine lettuce, healthy fix ins like edamame beans, shredded carrots, roma tomatoes, black sliced olives_MG_0568

before bed snack


  • 1/2 cup of cottage cheese or greek plain non fat yogurt mixed with dash of cinnamon, 1/2 scoop of whey protein powder


  • A protein bar; either Quest or D’s Naturals

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