Since I’ve started dieting for my next bodybuilding competition I’ve been getting asked A LOT of questions regarding my diet.
And they say a picture is worth a 1000 words, so to save myself some typing and to save you some reading, I decided to post pics of a typical days eating for me when I’m following a low carb bodybuilding fat loss diet plan.
Each meal consists of lean protein and green veggies.
Bon Appétit…
Spinach and Egg White Breakfast Omelet:
Chicken Breast Lettuce Wraps:
Roast Beef and Garden Salad:
Pan Fried Trout, Salad, and Fried Zucchini:
Chicken Breast With Stir-fried Veggies and Baked Zucchini:
Who says eating low carb has to be boring and bland. This stuff tastes delicious and I look forward to enjoying each meal 🙂
45 Comments
Jim Davis
Nice looking meals! What seasonings do you use?
Dave Ruel
awesome meal ideas Lee! 🙂 Looks really good! Thanks for sharing!
I’d still pay to see you eating salad with those chop sticks! ahahhahah
Shaneh
So, then it is safe to eat vegetables on a low carb meal? I’ve never actually tried a low carb meal before. This seems cool.
denzil
do you season your food because it might look good but with me my food has got to be season never mind it look good it has to taste as good as it looks right.
victor
Those are some nice looking meals.
Devin hamilton
I’m digging the chop sticks
cj
can you use these foods for when you are dieting with the goals of losing weight and building muscle. I dont want to bulk or put on any weight?
rich01c5
hay lee good luck with your low carb diet,its not easy my friend,
Ace
Wheres that huge spoonful of mayonaise for dessert? seriously though..this stuff dont look bad at all…Dont it suck that all the shit thats good for ya is more expensive than the bad stuff…it blows my mind!! I still gotta get that recipe for microwave protein shake muffin/brownie again..hook me up Lee
yoch
I thought you need to eat protein as well as carbs for muscle growth, am I wrong?.
zach smithson
there’s 20-30g protein per meal. your body doesn’t need more than that per 2-3 hours. i am assuming there is at least one protein drink in there somewhere, too. (probably after working out and before bed? just a guess)
Salvatore
Wow, you’ve never just eaten a piece of meat with veggies in your life? LOL
Salvatore
He’s dieting rather than focusing on growth.
Sean
Fried with good fats I hope…
valon
Hi Lee can i just know how many meals of these kind you eat per day and size of things u put in each meal in grams like how many white eggs and soo
Regards
Girish
can you send me Veg breakfast and meal diet
Rick
Looks good! I tried the spinach and egg white omelet for the first time today; it’s pretty good.
Rev Rob Doran the Rowdy
You know ,back in the 60’s the TV show Mission Impossible had an actor named Steven Lumpus and he was a big strong guy. I asked my Dad what did a guy like that eat to get all muscled up?He told me ‘steaks and salad ” So this is kind of true ,I see meat and greens.
leehayward
I like to stir fry veggies with fresh onions, garlic, and ginger adds an awesome taste.
I usually season my meats with salt, pepper, garlic powder, etc.
The red seasoning on the baked zucchini is paprika.
On the trout I’ve sprinkled ground flax seeds to add flavor and extra omega 3’s.
leehayward
Of course it’s safe, I would never recommend avoiding veggies.
These are “Low Carb” meals. Not “NO carb” meals. I would never go zero carbs (i.e. avoid veggies). It’s just not healthy and within a few weeks you’ll feel like crap.
When I’m training for fat loss the main thing I’ll do is cut back on fattening starchy foods (i.e. pasta, rice, breads, etc.) and just fill up on the good high nutrient meat and veggie foods.
leehayward
I’m actually pretty handy with the chop sticks… I can catch files with them and everything LOL 😉
Seriously though they are a great “dieting” trick because you have to eat slower with chop sticks and you get to savor the food and enjoy it more, rather then just wolfing it down with a fork and knife.
Borys
Hello Lee, Nice meals! I will try them…
Best,
Old Pete-From UK
Lee! you always seem to get the balance right. The other day with your spoof workout. Today, great tasty looking menu. Cross between hard training but making it as enjoyable as possible works for me.
I have been training for 43 years and loved every minute of it. Some training and food routines I have seen make it a chore.
Thanks again!!!!!!
Dave Ruel
Vey true! 🙂 I’m going to the chinese market this weekend for my cheat emal, I’ll grab some chop sticks so we can have a ”eating with chop sticks” contest !! (cool video idea eh!, ahhahah)
norbert
cool!! i eat usually in the morning spinach and egg whites,and i mix more veggies like red onions, mushrooms.look good the rest!
leehayward
Cool, thanks Pete. I try to keep it fun, but valuable and informative at the same time.
john
Hey Lee, awsome info. you give out. I have to say I eat low carb most of the time, but my portions, well, that would be like 2 meals for me, LOL!
I wamt to purchase your first body building competition dvd set.
I have a broken neck and I am on the spinal cord registry for Florida, (I was paralyzed on my left side). That was 2004, today I train 3 days a week, some cardio; I need to start some wind sprints again. @004 was 40+% BF, 300 lbs, today 260 lbs, 12.6% BF. I am a doctor now, had to go back and finish my clinic work after 5 years.
My dream is to one day walk accross the stage, need to drop thjat BF, learn the poses and rock on.
You go a bit into nutrition I am sure. I stay pretty close to what you are eating, just a bigger scale, with some rice and oatmeal days and a few cheats. I try to stay far away from alchohol. I think my physique is coming along well, I really need to do get rid of the fat.
Do you think this would be the right program for me or the total fitness system first.
Thanks, Dr. John
john
It is what it is, that is all that it is, nothing more!
Dr. John Sours
PowerLifter
Hey lee those pics. look scrumptious but i cant cook and my wife doesn’t wanna
make seperate meals for me. can you post the recipes for those so i can attempt
to make em? that would be appreciated and good luck on your comp. coming up.
Rick
Do you end the day with another egg white and spinich meal or do you only eat 5 meals per day while losing the fat?
Salvatore
No offense to anyone, but I must admit I’m pretty damn shocked at reading these comments. I just cannot believe that people need recipe books to prepare a veggie omelet or a piece of chicken breast with stir fry. This is so basic even children in Europe can do it! I guess it’s true that Americans are completely clueless when it comes to food, but the extent of the ignorance is astounding! Microwave dinner culture, huh?!
johnny
hey i don’t care if children in europe or china know how to cook! im 100% american and proud of it! SO GIMME THE GREASE YEAHHHHHHHHHHH!!!!!!
BUBBA
Mr. Hayward how are you? I was wondering if that is all you eat the whole day? Also,do you do protein shakes or something else in between meals?
leehayward
That’s a typical days eating. Now I won’t eat the exact same thing day in, day out. I’ll mix it up while staying with lean protein and green veggies and the base of my eating. And yes I’ll usually have a protein shake after my workouts as well.
Salvatore
I’m sure you have the FAT ASS of an American, too. YEAHHHHHHHHHHHH!!!!!! LOL
Tony
Hy, Lee , these are very nice meals, how many carbohidrates do you have per day at least, and unsaturated fats ?
Ace
johnny
I’m in great shape! How about you? It seems like you just sit on your FAT ASS and type smartass remarks allday! lol lol lol lol!!!!!!!!!!!!!!!!!!!!!!
leehayward
Honestly I don’t count, but I avoid all starchy carbs with this diet I’m following (except for my carb re-feed meals). And I’ll purposely add healthy fats to my diet (i.e. olives, flax seeds, almonds, fish oil, etc.)
Salvatore
I highly doubt that you’re in “great shape.” Over 60% of Americans are OBESE. I’m betting you’re in that 60%. LOLOLOLOLOLOLOLOL!!!
johnny
Ill bet you $1000. Put your money where your mouth is.
Salvatore
Bet you $1000 so you can post fake pics? LOL! Nice try. Keep it moving. 😉
johnny
I wont post any pics, just tell me where you are and ill come over there in person and take care of bussiness or will you be a coward! lol lol lol!
nicholas
Looks great buddy, i love your meal plan n thanks 4r sharing
Georgi
I’ve got one question that strangely nobody seemes to have asked so far! Why don’t I see any fruits in your diet Lee? Please don’t tell me that it’s bad to eat apples, bananas etc.! The other thing is I find it really difficult to eat the three meals which I suppose you eat in the middle of your day, because I have only one one hour break during my workday. So what would you recommend to guys like me?
I train from 8PM untill about 21:30 tenish, so I go to bed soon after I finish my workout, take a shower etc. and I try not eat anything big. A banana with a natural yogurt do trick for me. Please tell me what you think! Regards.