The below would be vastly different if I exercised less.
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Breakfast - half bagel and a banana
Morning snack - oatmeal
Pre workout - nuts and an orange
Post workout - protein drink or cottage cheese w/fruit (berries a/o pineapple) and a hard boiled egg
Lunch - sushi or a deli sandwich (turkey/roast beef w/swiss, mustard and veggies) + a brown rice/quinoa side or baked potato (on late afternoon run days)
Afternoon snack - raw veggies (green/red/orange/yellow peppers, cucumber, grape tomatoes)
If I lifted over lunch, am running after work, and need more fuel - pretzels or pizza crust + maybe a few fruit snacks
Post run - avocado (and gatorade if run > an hour)
Dinner - meat (ground turkey, chicken, shrimp, white fish, beef, pork) and veggies (asparagus, shrooms, broccoli, sprouts, zucchini/squash, salad)
So this changed and I dropped 5 lbs in a month. Go figure.
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Breakfast - oatmeal, orange, and hard boiled egg
Pre workout - banana
Post workout - protein drink or cottage cheese w/fruit (berries a/o pineapple)
Lunch - sushi, a deli sandwich (turkey/roast beef w/swiss, mustard and veggies), or a tuna concoction w/tomato + onion + olives + lemon juice + parsley
Afternoon snack - raw veggies (green/red/orange/yellow peppers, cucumber, grape tomatoes) w/hummus
If I lifted over lunch, am running after work, and need more fuel - nuts
Post run - avocado (and gatorade if run > an hour)
Dinner - meat (ground turkey, chicken, shrimp, white fish, beef, pork) and veggies (asparagus, shrooms, broccoli, sprouts, zucchini/squash, salad) + brown rice/black beans/quinoa/baked potato
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Basically, adding the carb at dinner allowed me to push breakfast back to between 9 and 10 am. I was then able to eliminate empty carbs during the day I previously needed for workout fuel purposes. I'll still have pretzels and fruit snacks on stand by, but have only needed to dip into that reserve a couple times. Bagels are now completely out and nuts/oatmeal aren't an every day thing. The tuna concoction was critical too. It isn't enough on 2-a-day's, but if I'm only working out over lunch? It's sufficient.