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branwen
my current split is 20% carb 30% protein 50% fat. but i tend to go a little over the protein and a little under on the fat.
on 2000kcal a day it's 100g carb, 150g protein, 110g fat and i tend to eat about half my calories over breakfast and lunch with the rest reserved for a decent dinner.
last 2 days I've woke up with not much appetite so made myself a super protein shake instead. and that keeps me going til after my trip to gym (I go at 11am every day to avoid it being too busy)
have been trying to top up my basic foods with stuff that helps me get everything I need to balance my diet (even if some of it is a little synthetic) so my morning shake is
300ml coconut milk (the diluted milk-substitute kind not the tinned cooking stuff)
30g whey protein
1 tablespoon milled flaxseed (for omega-3)
10g cocoa nibs (for potassium/antioxidants)
20g hazelnut butter
1/2 avocado
handful of spinach (for vitamins)
7g myprotein nutri greens (am a fussy veg eater so this is just to keep me close to my 5-a-day)
10g vitafiber (to bulk out my fibre intake)
comes out quite thick with the avocado but it's still drinkable though could be loosened up with a little water.
not sure it's an everyday thing for me though but helps me get on top of a lot of my nutritional requirements so I can be a bit more free in what I eat for dinner.
in general though out of the 4 weeks i've been doing this I've probably had 4 days where I've snacked between meals and that was generally because i'd not eaten enough in the preceding meal.