Tuesday Tallies: Primal Menus and Movement
My occasional answer to the frequently asked questions, “What do you eat?” and “How do you work out?”
Thursday’s Food as Fuel
Breakfast: Spinach salad with alfalfa sprouts, steamed carrots, sugar snap peas, and green beans, canned wild salmon, cashews, a hardboiled egg, olive oil, and vinegar.
Lunch: Round steak. Steamed Brussels sprouts, carrots, sugar snap peas, and green beans with butter.
Dinner: Eggs and bacon. Fresh blackberries and strawberries with coconut milk. Half an ounce of 99% chocolate.
Thursday’s Workout: 8x 100-meter hill sprints. Grease-the-groove pull-ups and push-ups.
Friday’s Food as Fuel
Breakfast: Spinach salad with salmon, half an apple, carrot, walnuts, and cinnamon-cider vinegar-olive oil dressing.
Lunch: Italian-style egg salad made with bacon, olives, artichoke hearts, sundried tomatoes, oregano, plain yogurt, mustard, balsamic vinegar, oregano, and red pepper flakes.
Dinner: Baked spaghetti squash with butter and herbs. Blackberries and strawberries with coconut milk.
Friday’s Workout: Rest day.
Saturday’s Food as Fuel
Breakfast: 3 fried eggs with bell pepper, onion, and avocado. Sausage. Fried spaghetti squash.
Lunch: Half an apple and half a banana with almond butter.
Pre-workout: Handful of brazil nuts.
Post-workout: Full-fat cottage cheese with fresh strawberries.
Dinner: Grilled salmon with ginger-sesame-lime marinade. Steamed sugar snap peas. Glass of red wine.
Saturday’s Workout: Full day of horse training, riding, and farm work. 5x barbell lunges, weighted HLRs, deadlifts, and bent-over barbell rows.
Sunday’s Food as Fuel:
Breakfast: Baked butternut squash with coconut milk and cinnamon. Avocado and cream cheese rolled in sliced roast beef.
Lunch: Salmon, egg, and raw zucchini salad. Raw sugar snap peas.
Dinner: Half a banana with almond butter. Strawberries and blackberries in coconut milk.
Sunday’s Workout: Full day of horse training, riding, and farm work.
Monday’s Food as Fuel
Breakfast: Spinach salad with tuna, artichoke hearts, olives, sundried tomatoes, walnuts, alfalfa sprouts, olive oil and balsamic vinegar.
Lunch: Salmon, egg, and raw zucchini salad.
Dinner: Spaghetti squash sauteed in butter. Italian hot sausage. Almond butter and 99% dark chocolate “cookies.”
Monday’s Workout: Rest day. High stress at work, and little time.
Tuesday’s Food as Fuel
Breakfast: Intermittent fast until 1:00.
Lunch: Spinach salad with canned tuna, alfalfa sprouts, steamed carrots and green beans, sunflower seeds, and olive oil & vinegar.
Pre-workout: Cottage cheese and strawberries.
Dinner: Roast chicken. Butternut squash with coconut oil and herbs. Blackberries and coconut milk.
Tuesday’s Workout: 5x rotation of backsquats (New PR put me over bodyweight!), renegade rows, bench presses, and military presses. Tacked on grease-the-groove style pullups and pushups.
Notes: I find myself shifting toward larger breakfast and lunch meals, and a smaller dinner. This is partly because I’ve narrowed my eating window most days; that is, I almost always go at least 14 hours between dinner and breakfast, which pushes breakfast and lunch quite late in the day, so I don’t need a huge meal come dinnertime. This can be problematic, however, because I often need to cook in the evening in order to have leftovers for future meals. I’m working on it!