What I Ate Today – Monday Edition (With Calories & Protein Info)

I thought I’d share a little snapshot of my Monday through what I ate—nothing fancy, just realistic, balanced choices with a focus on whole foods and getting enough protein in. I’ve also included rough calorie and protein estimates, just for interest. Here’s how the day looked:

Morning Start

• Drink: A pint of iced water followed by a black coffee—zero calories, but essential for waking me up properly.
• Workout: I did my usual Monday workout (upper body focus), and followed it with a protein shake.
• Protein Shake: 787 calories | 48g protein
  (This is my go-to post-workout shake—higher calorie, but it really helps me meet my protein goals.)

Late Morning

• Snack: A small punnet of strawberries mixed with a few spoonfuls of natural Greek yoghurt.
  ~120 calories | ~6g protein
• Extra: A small packet of pistachio nuts.
  ~150 calories | ~5g protein

​Afternoon Meal

• Lunch: Three grilled chicken thighs with a side salad (lettuce, cucumber and tomato).
  ~450 calories | ~45g protein
  (Simple, satisfying and a decent hit of protein.)

Evening Meal

• Dinner: Rump steak with sweet potato mash (I stirred in a little crème fraîche), broccoli and carrots.
  ~600 calories | ~50g protein
  (One of my favourite meals—tasty and filling without feeling too heavy.)

Evening Snack
​

• Snack: A small bowl of frozen blueberries.
  ~70 calories | ~0.5g protein
  (I love these straight from the freezer—they’re refreshing and sweet enough to feel like a treat.)

Daily Totals: Approx. 2,177 calories | ~154.5g protein

I also aim for around 3 litres of water across the day, which I usually hit by keeping a bottle nearby and topping it up regularly.

What did you eat today? I’d love to know how others balance their meals—especially if you’ve got any go-to high-protein snacks.