Full Day Of Eating, Drinking, And Supplements To Stay Lean (2600 Calories)
What I Eat In A Day For 2600 Calories
On today’s episode of Live Lean TV, I’m sharing my full day of eating, drinking, and supplements to stay lean.
My total daily calories came in at approximately 2600 calories.
I’ll share the macronutrient breakdown of those calories at the end of the post.
With that said, it’s time to show you everything I drink, everything I eat, and my workout.
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Morning: Lemon Water
First thing I do in the morning is drink lemon water.
I drink my lemon water before I have anything else in the day.
| Prep Time | 1 minute |
| Servings |
serving
|
- 1/2 juice of lemon
- 1 cup Water
Ingredients
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|
- Take a lemon and chop it in half.
- Add half a lemon to a lemon squeezer and use your forearms to squeeze all the lemon juice into a glass. If you don't have a contraption to squeeze the lemon, all you have to do is squeeze the lemon with your hand, to get all the lemon juice out.
- Add a cup of water to the lemon juice.
- Enjoy.
Nutrition Facts (per serving):
Calories: 8
Protein: 0g
Carbohydrates: 2g
Fat: 0g
I usually sip on the lemon water, rather than chugging it, since it’s so good.
Morning: Coconut Oil Coffee
10 minutes after I finish drinking my lemon water, I have my coconut oil coffee.
In this recipe, I used MyProtein instant coffee.
| Prep Time | 2 minutes |
| Servings |
serving
|
- 1 cup brewed black coffee (if using instant coffee add 1 heaping tsp in boiling water)
- 1-1.5 tbsp Coconut Oil (to keep calories lower, use 2 tsp)
- 1/4 tsp stevia powder (or 6-8 drops of liquid stevia - optional)
Ingredients
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|
- Brew one cup of coffee in a mug.
- Add 1 to 1 1/2 tbsp of coconut oil to the coffee cup. To keep calories lower, use 2 tsp of coconut oil.
- Add a serving of stevia powder or 6-8 drops of liquid stevia (optional).
- Pour the coffee into a blender, add the top, then blend for 10-45 seconds, or until frothy.
- Adding the coffee to the blender is key, as this is the part that makes the coconut oil coffee smooth and creamy.
- Pour the coffee back into your mug. It's a perfect pour.
- Enjoy.
Nutrition Information (per serving):
Calories: 120
Protein: 0g
Carbohydrates: 0g
Fat: 14g
Morning: Supercharged Greens Powder Drink
After my coconut oil coffee, I make myself a greens drink.
In addition to all these drinks, I also drink approximately 1 gallon of water a day.
I fill my water jug first thing in the morning, then I use that water to make my smoothies, protein shakes, and AG1 green drinks.
I use the following supplements in this Supercharged Greens Powder Drink:
- 1 scoop AG1 Greens Powder
- 10 grams of Myprotein L-Glutamine
L-Glutamine is really good for digestion, and supporting gut health and bacteria.
| Prep Time | 1 minute |
| Cook Time | 10 seconds |
| Servings |
serving
|
- 1 cup Water
- 1 scoop AG1
- 10 grams L-Glutamine powder
Ingredients
|
|
- Add a cup of water to a blender.
- Add one scoop of my favorite AG1 greens powder.
- Add 10 grams of Myprotein L-Glutamine.
- Add the top to the blender, then blend it up for 10 seconds.
- Pour it into a glass.
- Cheers to delicious tasting green drinks. It's going to be even more delicious for your body.
Nutrition Facts (per serving):
Calories: 50
Protein: 2g
Carbohydrates: 6g
Fat: 0g
Note: I’m not saying you need to use these supplements or these amounts.
I am simply sharing what I like to do to start my day.
If you use a greens powder like AG1, you don’t need to add the glutamine.
Next up, we’re cooking food.
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Breakfast: Ground Beef Open-Faced Omelette
It’s time for meal number one for the day, otherwise known as breakfast time.
After drinking my lemon water, coconut oil coffee, and a greens drink first, I then put together some breakfast.
To make this ground beef open-faced omelette, all you have to do is cook the egg, then throw the ingredients on top.
Note: This recipe uses a pre-cooked ground beef, chopped onions, and garlic mixture, sautéed in marinara sauce.
Make this the night before for dinner, store the beef mixture leftovers overnight in the fridge, then add 2 oz of the leftovers to this open-faced omelette recipe.
| Prep Time | 3 minutes |
| Cook Time | 5 minutes |
| Servings |
|
- 1 tbsp Coconut Oil
- 4 eggs
- 2 tbsp salsa
- 1 handful arugula chopped
- 2 oz pre-cooked ground beef (85/15)
- 3/4 cup marinara sauce
- 1/3 onion chopped
- 1 clove garlic chopped
Ingredients
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|
- Note: This recipes uses a pre-cooked ground beef, chopped onions, and garlic mixture, sautéed in marinara sauce. Make this the night before for dinner, by cooking 1 pound of ground beef in a pan over medium high heat, until it browns. Add 3/4 cup marinara sauce, 1/3 chopped onion, and 1 chopped garlic clove to the pan and simmer for 10 minutes. Store the beef mixture leftovers overnight in the fridge, then add 2 oz of the leftovers to this open-faced omelette recipe.
- Add 1 tbsp of coconut oil to a pan.
- Heat pan over medium heat.
- Scramble 4 eggs together in a bowl.
- Add the eggs to the pan, then cook them in the coconut oil to make the base of the open-faced omelette for 2-3 minutes, or until they set.
- Add 2 tbsp of salsa, 1 handful of chopped arugula, and 2 oz of the precooked ground beef, onion, and garlic mixture, cooked in marinara sauce, on top of the eggs.
- Slide the open-faced omelette onto a plate.
- Enjoy.
Nutrition Facts (per serving):
Calories: 606
Protein: 41g
Carbohydrates: 7g
Fat: 46g
This is the first meal I eat in the day, usually around 9 or 10am.
Pre-Workout Meal: Blueberry Noatmeal
Meal number two is similar to what a pre-workout meal would be, but I also have this as a nighttime snack.
This meal is like cereal with no grains.
Since the ingredients are all healthy, feel free to eyeball the amounts.
| Prep Time | 1 minute |
| Cook Time | 3 minutes |
| Servings |
serving
|
- 1 spray coconut oil spray
- 1 cup egg whites (Since I love whole eggs, you could use whole eggs, however egg whites are quick and simple)
- 1 banana
- dash Cinnamon
- 1 tbsp coconut flour (If you don't have coconut flour, substitute with shredded coconut)
- 1 tbsp almond flour (If you don't have almond flour, substitute with finely crushed almonds)
- 1 cup blueberries (frozen or fresh)
Ingredients
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|
- Spray a pan with coconut oil spray over low to medium heat.
- Add 1 cup of egg whites to the pan, then scramble until it cooks, for approximately 1 minute.
- In a bowl, add one banana, then mash it with a fork.
- Add the cooked egg whites to the banana, then mix. This may seem weird, but trust me, it's delicious.
- Add a few dashes of cinnamon to make it taste delicious.
- Add 1 tbsp of coconut flour to the bowl.
- Add 1 tbsp of almond flour.
- Stir it up to make sure all the almond flour and coconut flour is blended together.
- Lastly, add frozen or fresh blueberries. This will turn your egg whites purple, but it's all good since it doesn't have to look awesome, to taste awesome.
- Enjoy.
Nutrition Facts (per serving):
Calories: 379
Protein: 32g
Carbohydrates: 29g
Fat: 15g
There you go.
This is an example of what I’ll eat pre-workout.
If I’m going for a workout in approximately two hours, I will eat this, let it digest in my stomach, then workout.
Since this meal is high in protein, a good source of healthy fats, and lower in carbohydrates, it’s also something I would make as a nighttime snack.
It’s freaking delicious every time.
Pre-Workout Drink
Now we’re going to make my pre-workout drink recipe.
| Prep Time | 1 minute |
| Cook Time | 10 seconds |
| Servings |
serving
|
- 1.5 cups Water
- 1 scoop Legion Pulse Pre-Workout Drink
- 2 grams Taurine powder (optional) (1/2 tsp)
- 2 grams L-carintine powder (1/2 tsp)
- 5 grams BCAA powder (heaping tbsp)
Ingredients
|
|
- Add 1.5 cups of water to a shaker bottle.
- Add 1 scoop of the Legion Pulse Pre-Workout supplement. I like the watermelon flavor. It's also free of artificial sweeteners. Even though 2 scoops is the serving size, I prefer to stick with 1 scoop to limit my caffeine intake to 175mg.
- In addition to the pre-workout powder, I also like to put in 2 grams of taurine powder, 2 grams of L-carnitine powder, and 5 grams of BCAA powder. These supplements are not essential, but they do help if you are dieting and/or your workouts are tough.
- Add the top to the shaker cup, then shake until mixed throughly.
- Drink the pre-workout on the way to the gym.
Nutrition Facts (per serving):
Calories: 4
Protein: 0g
Carbohydrates: 5g
Fat: 0g
In addition to using a scoop of Legion Pulse pre-workout powder, I also like to add the following supplements:
- 2 grams of Taurine (optional)
- 2 grams of L-carnitine
- 5 grams of BCAAs
Here’s a post on did on What Is Taurine: Benefits, Dosage, And Side Effects.
My diet is in check and my workouts are tough, so these supplements help me get more performance out of the gym, and help me recover faster.
If you like no caffeine pre-workouts, with no jitters, try Onnit Total Strength + Performance.
This pre-workout supplement includes BCAAs, is free of artificial sweeteners, and contains no caffeine.
Since the pre-workout supplement jitters do not affect me, I actually prefer taking caffeine before the workout, which is why I add this Myprotein caffeine to it.
Check out my Onnit Total Strength + Performance Pre-Workout Supplement Review here.
Post Workout Strawberry Mango Protein Shake
Even though I haven’t done my workout yet, I do bring my post workout protein shake to the gym with me in a shaker cup.
Here’s how I make my Strawberry Mango Protein Shake.
| Prep Time | 1 minute |
| Cook Time | 15 seconds |
| Servings |
serving
|
- 1 cup Water
- 1/3 cup frozen mango
- 1/3 cup Frozen pineapple
- 1/3 cup frozen strawberries
- 1 tbsp Maple syrup
- 1.5 servings Whey protein isolate (no artificial sweeteners)
- 1 scoop Leucine powder
- 5 grams Creatine
- 1 handful ice cubes
Ingredients
|
|
- Add a cup of water to the blender from your water jug.
- For the carbohydrate sources, add 1 cup of post-workout fruit, consisting of a blend of 1/3 cup frozen mango, 1/3 cup frozen pineapple, and 1/3 cup frozen strawberries.
- Add 1 tablespoon of maple syrup.
- Add 1.5 servings of whey protein isolate that does not contain artificial sweeteners to the blender.
- Add 1 scoop of Leucine powder and 5 grams of creatine powder.
- Blend it up for 15-20 seconds.
- Add it to a shaker cup, with a handful of ice cubes, to keep the shake cool until after your workout.
- Put the lid on the shaker cup and boom, you are done.
- Store that in your gym locker while you workout, and you are good to go.
Nutrition Facts (per serving):
Calories: 324
Protein: 44g
Carbohydrates: 37g
Fat: 0g
Here are the post workout supplements I’ve added to my shake:
- 1 serving of Earth Nutri Whey Protein Isolate (use 25% off discount code: LIVELEANTV25)
- 1 scoop of Leucine
- 5 grams of Myprotein Creatine
Notes:
- You could also add a banana, but since I already had a banana earlier, I’ll leave that out.
- Maple syrup is a fast-acting sugar source that is going to help shuttle the amino acids into the muscles post-workout.
- Leucine is the most essential amino acid for building muscle.
- Since I am in a strength phase of my programming, I often take creatine pre-workout and post-workout.
Leg Workout At The Gym
This leg workout was from my Live Lean Strength workout program.
Here’s the leg day superset workout.
Superset A:
A1. Barbell Deadlift
- Reps: 4
- Sets: 5
- Load: 80% of one rep max
- Weight: 300 pounds
A2. Seated Box Jumps
- Reps: 4
- Sets: 5
Superset B:
- Reps: 4 per leg
- Sets: 5
- Load: 80% of one rep max
- Weight: 70 pounds
B2. Stationary Jump Lunge Butt Kickers
- Reps: 4
- Sets: 5
By the way, I always recommend you track your workouts, whether that’s on a notepad, or if you’re following my workout programs, you can track your lifts in our workout app.
I’m sweating like crazy now because this strength building style workout kicked my butt.
Every lift was based on a percentage of my one rep max.
These strength based lifts were supersetted with plyometric exercises to add a combination of explosive work.
Overall this was an awesome leg workout.
It took approximately 50 minutes, and left me sweaty.
I finished up the workout with foam rolling, then I had my post-workout protein shake during the car drive home.
Post Workout Meal: Grilled Chicken Salad With Sweet Potato
It’s been approximately an hour since I had my post workout shake, so it’s now time for my post workout meal.
It’s time to get in some real whole food nutrients in the form of:
To do this, I’m having a big salad with a chicken breast on top and sweet potatoes.
| Prep Time | 5 minutes |
| Cook Time | 15 minutes |
| Servings |
serving
|
- 5 oz sweet potato (boiled and chopped with skin on)
- 1 hard boiled egg (sliced)
- 5 oz chicken breast (chopped)
- 1 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp Black Pepper
- 1 handful romaine lettuce (chopped)
- 1/4 cup celery (chopped)
- 1/4 cup onions (diced)
- 1/4 cup tomatoes (chopped)
- 1 tbsp fresh parsley (chopped)
- 1/2 tbsp sunflower seeds
- 1 tbsp Extra virgin olive oil
- 1 tsp Apple cider vinegar
Ingredients
|
|
- Start by chopping the sweet potatoes into 1-2 inch pieces, with the skin on.
- Bring a pot of water to a boil, using enough water to have at least 1 inch of water above the sweet potato.
- Once boiling, add the chunks of sweet potato to the water, reduce to medium high heat, then slow boil for approximately 15 minutes, or until cooked throughly.
- While the sweet potatoes are boiling, pre-heat the BBQ to 400F.
- Spice up a 5 oz chicken breast by seasoning both sides with 1 tsp of dried thyme, 1/2 tsp of salt, and 1/4 tsp of black pepper.
- Add the chicken breast to the pre-heated BBQ and grill for approximately 5 minutes per side, or until cooked through.
- Drain the sweet potatoes with a colander, then add them to your plate.
- To hard boil an egg, add water to a saucepan, then add the egg with the shell on. Use enough water so the egg is covered by at least 1 extra inch of water.
- Boil the water over high heat, without using a cover.
- Once the water begins to boil, add a tsp of vinegar and 1/2 tsp of salt to the water to make the egg shell easier to peel off.
- Once the water reaches a rolling boil, turn off the heat, cover the eggs, and let it sit for approximately 10-12 minutes.
- Strain the hot water, then add cold water, and let the egg cooldown. This will stop the egg from cooking and make it easier to peel.
- Once the egg is cool to touch, crack the egg shell with a spoon and peel the shell off.
- Chop up a handful of romaine lettuce, celery, onions, tomatoes, and parsley, then add it to a plate.
- Add the diced grilled chicken to the salad, then top with a 1/2 tbsp of sunflower seeds, and sliced hard boiled egg.
- Top with 1 tbsp of extra virgin olive oil and 1 tsp apple cider vinegar.
- Enjoy.
Nutrition Facts (per serving):
Calories: 604
Protein: 48g
Carbohydrates: 40g
Fat: 28g
We prepped the chicken in bulk, so we’ll store the rest of the leftover chicken in a glass storage container, then have the rest tomorrow.
That’s exactly why it’s important to cook in bulk.
The next day it’s so easy to put the leftovers on a plate and eat.
If you work at an office, bring the leftovers in the glass storage containers and take it with you.
There are simple ways you can do this to stop you from eating out for lunch at crappy restaurants like Subway, McDonald’s, or any where else.
Cook your food in bulk, take it with you, then you get your gains.
I also have my second jug of water.
Once I finish that jug of water, that will be my water consumption for the day.
Dinner Time Out With The Family
It’s time for the last meal of the day, and we are eating out with our family at a restaurant called Lyfe Kitchen.
I ordered a dish with:
- Baked salmon
- Broccoli
- Onions
- Glass of water
This just shows that you can get a decent meal, primarily made with whole foods, while eating at a restaurant.
What I Eat In A Day: Calories, Protein, Carbohydrates, And Fat Breakdown
Total Daily Calories And Macronutrients:
- Calories: 2592
- Protein: 209g (32%)
- Carbohydrates: 142g (22%)
- Fat: 132g (46%)
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Question For You:
- How many meals do you eat in a day?
- Did any of these foods or supplements surprise you?
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.