I hope you enjoy this what I eat in a day with marcos. Quick and easy meals I’m enjoying right now.
Recipes:
BREAKFAST: Banana Protein Pancakes
1 whole banana
1 egg
1 scoop of protein powder (I used My Protein salted caramel whey protein powder)
1/2 teaspoon baking powder
Macros: Cals – 265 Protein 34g Carbs 7g Fat 7g
LUNCH: Turkey burger with rice & veg
1 turkey burger (I used Sainsbury’s)
50g uncooked basmati rice (125g cooked)
103g asparagus spears
116g of frozen brussel sprouts
Macros: Cals – 446 Protein 34g Carbs 41g Fat 16g
SNACK:
1 high protein strawberry raspberry yoghurt by alpro
Macros: Cals 123 Protein 7g Carbs 13g Fat 7g
DINNER: Chicken with veggies in tomato sauce & rice
190g of raw chicken breast
4.5ml olive oil (I used Napolina light olive oil)
50g uncooked basmati rice (125g cooked)
80g raw courgette
60g raw bell pepper
15g raw red onion
1/2 tin of chopped tomatoes
5ml tomato puree
1/2 teaspoon of oregano, rosemary & mixed herbs
Marcos: Cals 504 Protein 64g Carbs 36g Fat 8g
SNACK:
3 Nairns rough oatcakes
1 Alpro cherry yoghurt pot
Marcos: Cals 229 Protein 8g Carbs 30g Fat 8g
Ab workout:
Superset (2 exercises back to back then you rest)
Superset 1 – 3 x 30 seconds each exercise
-Bosu ball side plank pulses
-Dead bugs with ball
Superset 2 – 3 x 30 seconds each exercise
-Plank toe taps with resistance band
-Rope cable ab crunches
Sit up to plate raise 3 x 30 seconds
If you give any of these meals a try let me know what you think in the comments below.
I also hope you enjoy this wee ab workout you can include onto the end of one of you upper or lower body days.
Thanks for watching, if you like, comment, subscribe and share I am so grateful to you!
Also don’t forget to follow me on my Instagram www.instragram.com/rachelrobertsfit I post workouts weekly, nutrition, mindset and motivation.
