Food and Training, week 5/2017

MONDAY

no training, working from 10 to 18

7.30 Oatmeal (oats, coconut milk, banana, almond butter) topped with berries and  pomegranate seeds, coffee with oat milk

9.30 Small mango smoothie

13.00 Quinoa bowl with fruits and nuts, a few pieces of oat liquorice

16.00 Two mandarines, handful of cashews and raisins, coffee with oat milk

19.30 Two pieces of rye bread with cheese, soy coconut yoghurt with blueberries, one pear, coffee with oat milk and a few pieces of raw chocolate

22.00 Home made chai latte and a few winegums

+ about 2 litres of water during the day

TUESDAY

1hr hike + 40min walk/jog, no work

8.00 1hr hike in the forest

8.30 Coffee with oat milk during the hike

10.30 Porridge (Risenta frögröt with almonds, cashews and pecan nuts cooked to oat milk) and blueberries, one piece of rye bread with cheese, one apple, coffee with oat milk, a few pieces of raw chocolate

13.50 Protein pudding

14.20 40min walk & jog

16.30 Gluten free fusilli with green beans and broccoli in coconut cream, small glass of white wine, two handfuls of cashews

19.00 A pear and two gluten free cookies, coffee with oat milk

21.00 Two slices of rye bread with cheese, vegan pepperoni and cucumber, a few handfuls of cashews

+ about 2 litres of water and 2 glasses of pepsi max during the day

WEDNESDAY

30min cross country skiing, work from 11.30 to 20

8.15 30min skiing

9.30 Porridge (Risenta frögröt with almonds, cashews and pecan nuts cooked to hazelnut milk) and blueberries, one piece of rye bread with cheese, vegan pepperoni and cucumber, one apple, coffee with oat milk

13.00 Oat yoghurt, coffee with oat milk

15.30 The rest of yestersdays meal, so gluten free fusilli with green beans and broccoli in coconut cream + a few pieces of raw chocolate

18.00 Coconut pudding, banana, coffee with oat milk

21.00 Blueberry soup and few pieces of cheese. Feeling really weak and bad, not wanting to eat anything more.

+ about 2 litres of water during the day.

THURSDAY

40min walk/jog + 30min stregth training, no work

8.30 Semolina porridge made to hazelnut milk, blueberry soup, banana, coffee with oat milk

11.00 Vanilla rice protein drink with oat milk

12.20 Walk & jog 40min + stregth training at home 30min

14.00 Black rice, pine kernels, raisins and tahini, green salad, cherry tomatoes and one pear

17.00 Two pieces of rye bread with cheese and cucumber, blueberries, handful of cashews, coffee with oat milk

19.30 Smoothie bowl with mango, banana, kiwi, rice protein, chlorella, bee pollen, nettle and almond milk, handful of cashews, a few pieces of liquorice

+ about 2 litres of water and 2 glasses of pepsi max during the day

FRIDAY

30min yoga, work from 11.30 to 20

7.45 Yoga 30min

9.00 Green smoothie, two pieces of rye bread with cheese and cucumber, coffee with oat milk

14.40 Sushi, apple, a handful of cashews, coffee with oat milk

17.30 Oat yoghurt, a handful of cashews

21.00 Chicken breast meat, black rice with raisins, pine kernels and tahini, green salad and cherry tomatoes, a few pieces of liquorice, chocolate covered raisins and plain cashews

+ about 2 litres of water and 3 glasses of pepsi max during the day

SATURDAY

40min walk/jog + 30min yoga, work from 11 to 18

8.20 40min walk/jog

9.30 Porridge (Risenta Frögröt) + berries, coffee with oat milk, a handful of cashews

12.45 Black rice with raisins, pine kernels and tahini, green salad and cherry tomatoes, one apple, coffee with oat milk

16.30 Soya coconut pudding and two kiwis

19.00 Corn cakes with seitan and cheese, cherry tomatoes, chocolate protein pudding

21.15 30min yoga

22.00 Strawberry banana smoothie, two pieces of oat bread with cheese, one egg

+ about 2 litres of water and 2 glasses of pepsi max during the day

SUNDAY

65min of cross country skiing, no work

7.30 Smoothie and coffee with oat milk

8.45 Cross country skiing, 65min

11.00 Oatmeal with banana and peanut butter, topped with berries and coffee and oat meal

14.00 Salmon with oat cream, sprouts, cherry tomatoes and cucumber with avocado oil

17.00 “Laskiaspulla” a baked roll with strawberry jam and whipped cream and coffee with milk

20.00 A handful of cashews, a handful of walnuts, green smoothie, protein pudding and some liquorice bites.

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