Pleased to hear that you weren't out of action for too long.
I had cheerios and milk for breakfast! a banana and apple for snack. lunch was a cajun pasta mug shot and a packet of sunbites popcorn. and for dinner we are having chicken risotto and salad what is a blogilates video?
Homemade museli, about 300kcal, M&S lunch - 320kcal, for dinner another M&S salad - about 350kcal..... away from home and refuse to eat out in the evening!
Whether you happen to be home or away, M&S salads, particularly 'The Taste of Summer' range, should never be dismissed. Oddly enough, I purchased two myself this evening to take to work on Wednesday and Thursday.
Breakfast: 60g of porridge oats, made with 250ml of semi skimmed milk, sweetened with honey & cinnamon and followed up with a whey protein shake (mixed with water (488Kcal).
Mid-Morning: 50g of unsalted nuts (300Kcal).
Lunch: Home-made vegetarian chilli (350-400Kcal).
Mid-Afternoon: A Paleo Brazil nut and sour cherry bar (Available from Aldi (205Kcal)).
Tea: Two sausage rolls (not the healthiest option but reducing contents of freezer to make room for Xmas food (400Kcal))
Evening snack: Another 50g helping of unsalted nuts (300Kcal).
Supper: Hot chocolate, made with a scoop of whey powder and 300ml of milk (285Kcal).
Sundries: 2L of bottle water.
Calorie Total: 2378Kcal.
Since I've not exercised today, calorie intake is 250Kcal less than my usual 2600Kcal, but 500Kcal higher than BMR (1870Kcal), ensuring that TDEE (2600Kcal) isn't exceeded while providing enough energy to sustain, replenish and repair, following yesterday evening's 20 minute HIIT session.
Tomorrow's intake will be closer to my TDEE, since my activity level will be higher, as I visit the gym to undertake 30 minutes of cardio interval training on the StairMaster and Spinning bike (not HIIT), followed by a stretching and stomach exercise routine.
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