I’ve been talking a lot lately about meal planning with my clients, so I thought it was time to get real and show you exactly what I eat on a typical day.
Now, keep in mind that your situation might be different than mine. My food choices are based on how (currently) active I am, the foods I currently like, and of course, my goals at the time. Consider this a “snapshot” in time.
Exercise & Activity Levels
At the time of this writing, I work from home on my laptop 5 days a week.
I have a standup desk and will raise or lower it according to my energy levels but I spend most of the day sitting. I take the dog for a 45-minute walk or bike ride in the morning, and another 30 minutes most evenings. I lift weights for 75 minutes 4 days a week. This is my “Base”. In the summer, I like to layer on a hike every weekend. In the winter, I’ll cross-country ski. Once in a while, I might do yoga, a spin class, or swim.
The most important thing, nutrition-wise? I make sure I have protein at every meal and eat lots of vegetables. To make it easy to get the vegetables in, I’ll eat frozen or prebagged veggies. I’ll also food prep every Sunday by roasting a couple of cookie sheets of fresh vegetables that I toss in olive oil, salt, and pepper. I’ll also batch cook some chicken breasts.
I ensure I eat enough food to fuel my workouts and recover. I also allow for treats because I believe in moderation and sustainability. I’m not one of those coaches that thinks Snickers bars and donuts are off-limits!
I eat a donut every week
When you start thinking about your food choices from that mindset (how what you eat is based on your lifestyle and goals), it can be much easier to plan your meals, since what you eat has such a huge impact on all of it.
When you pair your nutrition with your workouts, it’s AMAZING how fast it all comes together.
So, with that in mind, here’s a ‘typical’ day.
Note: I don’t eat the same thing every day because I like variety so I’ve listed some typical meals.
Breakfast (usually 1 of the 5 below, with 1-2 cups of coffee):
- Kodiak Protein pancake with sugar-free syrup and walnuts OR
- Egg whites with oatmeal & pumpkin puree, half-a scoop of protein powder, almond butter and sugar-free syrup OR
- Vegetable omelet with sweet potato OR
- Green vegetable protein smoothie & toast with butter and honey OR
- Eggs with sauteed sauerkraut, ground turkey, apples, garlic, onions, and spinach & toast with butter and jam (I really like Dave’s killer bread)
- Whole grain sandwich with roast turkey or tuna and light mayo and veggies + soup OR
- Leftovers from dinner, usually a lean protein with a couple of roasted vegetables and a starchy carb
- A pre-cooked casserole with vegetables that I simply heat and eat
- Diet soda or diet drink
Protein Snack (if hungry, anytime):
- Greek yogurt and berries with walnuts OR
- Serving of fruit with light or fat-free cheese (mozzarella string cheese or Laughing Cow) OR
- Protein bar OR
- Protein smoothie OR
- Cinnamon bun flavored casein mixed with plain Greek yogurt or cottage cheese and fruit (sometimes I’ll have this before bed)
- A lean protein such as fish, chicken, or shrimp with vegetables and a starchy carb OR
- A large hearty salad with lean protein and bread or tortilla chips OR
- Turkey chili with cornbread or baked potato OR
- Pizza with salad or vegetables and chicken OR
- Dinner out once a week: usually a chicken burger with a half order of sweet potato fries and salad
- Snickers bar
- Cinnamon bun
- Homemade air-popped popcorn with MCT oil and salt
Does any of that surprise you?
Does it seem like a lot of food? The fact is, the more muscle mass you carry, and the more active you are, the more calories you need, regardless of your age.
Do you need some help in this area? If so, you’re not alone. In fact, I created a crash-course in nutrition and flexible dieting called Eat For Your Goals to help people just like you!
Be sure to sign up for my private Facebook Group: Healthy, FIt, and Unstoppable. I provide weekly recipes and tips. It’s all original stuff that you won’t see here on this blog. Plus, it’s a very supportive community, and you can ask questions there. Here’s the link to join: https://www.facebook.com/groups/HFandU/