I promised this post a while ago and never got to writing it but lots of you requested it. So here we are..” What I Eat in a Day” Blog post!
When I started working out 3 years ago, I had no idea what I was doing. I cut out all foods pretty much. I was convinced I could only have 3 meals a day and they had to be protein and veggies. In my head, carbs were no Bueno.
As my knowledge and love for fitness continue to grow, I realize the importance of nutrition when it comes to living a healthy lifestyle. Everyone has different goals so what I do may not work for you. My goals are to gain weight and build lean muscle.
If you know me, you know I am eating constantly. Every few hours I am grabbing a snack. Especially on days that I work out in the morning. I am ravenous the whole day LOL.
I have been trying to change up my meals more now because I needed a change. So what is listed below isn’t what I eat every day but it is a good example of it. I have gone back and forth with counting macros the past year. I am back on the macro counting train. I personally love counting macros because it allows me to be flexible with my eating and not limit myself to certain foods. Remember it is a lifestyle not a diet. Also, if I didn’t tell you I was counting macros you wouldn’t know! I enter all my food the night before so I know if I need to make adjustments. I don’t carry around a scale but have one home. I can now estimate because I have an idea of how many ounces chicken and turkey are now. Also, if I decide to buy lunch at work.. I try my best to find the restaurant in My fitness pal which is the app I use to count macros. If not, I try to just find something similar.
If you don’t know what macro counting is, don’t worry! I didn’t either. I reached out to Paola ( @paosfitworld) to calculate my macros. She had me fill out a questionnaire based on my activity level, height, weight, age and what goals I want to achieve. In return she calculated my macros. Macros are unique to each individual person. If you want to read more about macros head over to www.paosfitworld.com blog to read all about flexible dieting. However, I will just give you a little glimpse of what macros are! Macros stand for macronutrients. The three macronutrients that provide energy are Protein, Carbs and Fats. Based on your body type, age, and goals everyone’s macronutrients will be different. You need a certain amount of protein, carbs and fats in order to achieve your goals. This is why I feel like macro couting is the perfect way to get yourself back on track if you have fallen off. Once you get the hang of it, you won’t even really have to track anymore. OKAY enough of my rambling. See below for my food Diary from this past week :)
8:15am: Post workout Shake ( I use Cellucor Cinnamon Swirl Whey Protein mixed with water)
9:30am: Breakfast: Overnight oats- ½ cup rolled oats, ½ cup almond milk, 1 banana, 1 tbsp chia seeds, 1 tbsp almond butter. * Hint- secure mason jar lid and shake well so everything mixes together! Refrigerate overnight) I also had a coffee with 1 scoop if Vital Proteins Collagen Peptitdes, this is new to my routine)
11:00am: Morning Snack- Reduced Fat Wheat Thins ( serving size 16 crackers) + 1 wedge laughing cow Creamy Swiss Light
1:00pm Lunch- Turkey Taco Bowls- I made this for the first time this week and LOVED IT. 3oz Ground turkey with taco seasoning, sprinkled a little weight watchers shredded cheese on top,1 cup jasmine white rice, some shredded lettuce and tomatoes. DELISH! I found this recipe below and adjusted it a little. I am not a big fan of peppers, and I wanted rice so I added it. I also had a Hershey kiss because why not? lol
3pm: Afternoon snack: Oikos Tripe Zero Yogurt with Granola and Blackberries
7pm: Healthy Buffalo Chicken Crockpot Meal with Broccoli ( Recipe below)
8:30pm: 1 cup Peanut butter Cup Halo Top (FAVORITE)
& that’s it!! My breakfast and snacks are typically the same during the week, Lunch and Dinner are always TBD but I try to make sure I am getting a protein, carb, veggie and healthy fat with those meals. I believe planning ahead definitely makes things easier. It also makes you feel really accomplished and it is the perfect way to start the week.
I hope you find something that works for you!! Nutrition is just as important as the workouts. Make it fun and remember, your long term goal should be to live a healthy lifestyle not just something that will give you immediate results.
Any questions, as always let me know!! This is a learning experience for me as well and I love hearing what other people like to eat and learning new things!
Let's make this a great week ahead!