Here’s my Weekend MEAL PLAN and WORKOUT ROUTINE from Thanksgiving weekend. See how I make a batch of food and use it for 2-3 meals. I would love to hear your thoughts, especially on the cheesecake I had for breakfast (ingredients below) or my raw Chocolate Power Shake!
Even though this was a holiday weekend (Thanksgiving), it is still a typical weekend in NYC.
Here is what I ate:
Breakfast: 2 eggs (friend in butter, over easy) over bed of jalapeno, carrot, ginger sauerkraut, bacon, 1 apple (lightly cooked with bacon)
Lunch: duck (dark meat), spinach (sauteed in butter), 2 apples
Snack: Shake with coconut milk, maca, mystery butter, grapes, banana, eggs
Thanksgiving Dinner: turkey (dark meat), greens (kale, collard, chard,spinach), cranberry & apple sauce, sweet potato casserole, pumpkin pie – all gluten free (I didn’t eat the gluten free stuffing or pie crust).
Turkey was from local farm and I drank no alcohol. I didn’t stuff myself, but I did have a lot of pie! :)
Workout: Total body circuit training, all body weight and advanced swiss ball exercises for 30 min.
Brunch: 3 duck eggs, bacon, tomato
Lunch: duck (legs, thighs), collard greens (steamed w butter)
Snack: Shake w raw cacao, maca, mystery butter (almond, cashew, some other nut I forgot and tahini), 2 bananas, coconut milk, 3 egg yoks
Dinner: duck, kale (steamed w butter)
Workout: Afternoon yoga with a friend at Kula Yoga in Tribeca (a 90 minute advanced yoga class called ‘Flight School’)
Morning Snack: 1 piece of vegan, raw food Cheesecake (cherries, cashews, coconut oil, dates, walnuts, raisins, agave, lemon juice, psylium, vanilla bean, sea salt)
Snack: Green soup (broccoli, kale, kelp, dulse, butter, sea salt), 1 soft boiled egg
Lunch: 3 eggs, bacon, carrot/ginger sauerkraut, apple, green soup
Lunch: ground pork (local, biodynamic) with raisins wrapped in romaine lettuce leaves & tomato, sweet potato (with butter), arugula w lemon, olive oil
Dinner : black bean soup (beans, tomato, jalapeno, corn, cilantro, peppers, onion, garlic, spices, salt), grass fed beef meatballs, Isreali salad (cucumbers, tomatoes, onion, pepper, apple cider vinegar, parsley, olive oil)
Breakfast: Shepherds Pie – ground beef (w raisins, onions) topped with steamed, mash sweet potatoes (can use red, purple or sweet varieties, instead of white) & side of kale (steamed w butter). Since I knew I was having brunch soon, I only ate a little.
Brunch in Brooklyn at ‘5 Leaves’: grass fed steak, 2 eggs, avocado, spinach, field greens
Late Lunch: steak (sliced thin) on bed of jalapeno sauerkraut, spaghetti sauce
Dinner: beef stew (w broth, carrots, spinach, celery, butter, sea salt) and leftover meatballs
Workout: After a light breakfast, I rode my mountain bike to Central Park and then out to Brooklyn to have brunch with my friend Jason and watch him crush it in a Brooklyn championship softball game. I then rode back home over the Williamsburg bridge back to lower Manhattan.
Snack while riding – if I ride for more than an hour, I bring a snack such as Chilli Lime Mango (dried organic mango w spices – really good!) or a piece of fruit on the bike.
20 min Yoga routine in evening.
Most of these foods are made in batches, so I will be eating the same foods for several days made into different meals. I often eat ‘lunch’ or ‘dinner’ type meals for breakfast.
SOUPS & STEWS are homemade using bison broth from market. I add water to the broth and make enough soup/stew to last 3-4 days.
GREEN SOUP – Greens were chopped up, steamed then blended. Add butter to hot puree and it melts. I don’t always measure, most of the time, I eyeball what I’m making and it works out fine. It was about 2 stalks of broccoli, one bunch of kale, a little water and salt & kelp, dulse to taste.
ROTATION DIET – Notice I do my best to rotate protein sources so the dominant protein per day is the same (i.e. Fri is turkey, Fri is duck, Sat is pork, Sun is beef). I dont follow this 100% of the time, but I do my best to choose ONE protein per meal and ONE protein per day. Vegetables are rotated every 3 – 5 days.
FRESH, LOCAL, ORGANIC, GRASS FED – Everything comes from the farmers market in Union Square. It is ALL organic, local, grass fed. The pork is biodynamic.
METABOLIC TYPE – Every meal has a protein, fat and carb. There are NO processed carbs and everything is fresh. If you pay attention to what I’m eating you should be able to tell what works best for me (my metabolic type). I also eat at least 4 times per day.
SWEETENER – I eat agave maybe once or twice a month.