Breakfast, Lunch, and Dinner

Randy SandbergMany people have emailed and asked what I eat. Listed below is a typical day’s diet for me. Note that although I usually eat the same thing day in and day out—yes, I know I am boring—I do change what kinds of beans, veggies, fruits, nuts, and seeds I eat. Moreover, this is my base diet which doesn’t compensate for calories burned during a workout. Thus, on workout days I will add whole grains, such as oatmeal and quinoa, as well as more of everything below to make sure I don’t get into a caloric deficit.

Breakfast (blended salad)

  • 10 ounces kale: 84 calories
  • 1/4 cup raw walnuts: 200 calories
  • 1 tablespoon ground flax seeds: 30 calories
  • 2 bananas: 242 calories
  • 3/4 cup blackberries: 46 calories
  • 6 ice cubes
  • 2 cups water

Total: 603 calories

Lunch (soup, nuts, and fruit)

  • 3/4 cup cooked kidney beans: 169 calories
  • 3/4 cup cooked lima beans: 162 calories
  • 1/4 cup yellow chopped onion: 16 calories
  • 1 teaspoon chopped garlic: 10 calories
  • 1 cup broccoli florets: 20 calories
  • 1/2 cup sweet potatoes: 57 calories
  • 3 crimini mushrooms: 13 calories
  • 2 cups water
  • 1/4 cup raw cashews: 210 calories
  • 1 large banana: 121 calories
  • 1 medium apple: 95 calories

Total: 873 calories

Dinner (stew, nuts, and fruit)

  • 1 cup red lentils: 520 calories
  • 1/2 cup chopped yellow onion: 32 calories
  • 2 teaspoons chopped garlic: 20 calories
  • 4 cups broccoli florets: 80 calories
  • 3 cups water
  • 1/4 cup raw walnuts: 200 calories
  • 1 large banana: 121 calories
  • 1 medium orange: 62 calories

Total: 1034 calories

Grand Total: 2,509 calories

My Nutrients

More details can be found on the following pages:

5 thoughts on “Breakfast, Lunch, and Dinner

  1. Pingback: Running Update – 01/21/2013 « Chico's Workout Blog

  2. Just for grins, you should also calculate your potassium intake. Most Americans don’t get enough (4,700 mg/day). But, doing a quick eyeball of what you have here, would suggest that you’re pretty close. Maybe some low-sodium tomatoes for the stew? Or, just a glass of low-sodium V8?

    • Thanks for your concerns Chico. Check out the potassium in kale. One cup has approximately 299mg (see and I eat on average 10 plus cups per day. So there’s 2,990mg of potassium right there. Then take the three plus cups of beans I eat daily where each cup has approximately 611mg of potassium (see That’s another 1,833mg of potassium which adds up to 4,823mg. Oh, and then there’s the bananas, yams, squash, nuts, seeds, other dark leafy greens, etcetera I eat every day. Thus, I’m good for potassium. :-D

      • Agreed. Just your daily banana intake alone is about 2,000 mg. I bring it up not so much for your benefit, but for your followers. There has been a lot of research lately about electrolyte imbalances in the American diet and its effect on hypertension. What you have above shows plenty of balance. Just thought I’d mention it for your followers. Cheers…

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