Rob Riches Meal Plan

An average day’s diet looks something like this:

Meal 1: cup of oatmeal cooked with 1 egg white, and an egg white omelet made with 6 egg whites and 1 yolk.

Meal 2: 2 small chicken patties that I make myself, 1 cup of brown rice, and a cup of steamed mixed greens.

Meal 3: A protein shake mixed with 1 scoop whey, 1 scoop hemp protein, and blended with water and ice + an apple and handful of almonds. Or the same as meal 2.

Meal 4: Usually Pre-workout: Spicy chicken strips (that I make myself using an oat flour and egg white batter, mixed with spices and herbs), and either a cup of brown rice or cup of shredded spaghetti squash if I am preparing for a shoot. I mix this with a cup of mixed veg and use diced tomato’s as a sauce.

Meal 5: Usually Post-Workout: I normally have a small piece of fruit such as a banana and a single scoop of protein within 30 minutes of finishing my workout, followed by White fish (usually Tilapia) with brown rice or a medium yam potato, 45 – 60 minutes after that.

Meal 6: Night time meal, no later than 45 minutes before sleep; a cup of cottage cheese mixed with a scoop of vanilla protein powder.

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