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I was recently asked to share an example of what I eat in a day. Great question! I try to follow a healthy eating plan. The key word there is TRY. I coach people about eating healthy and following a plan. But you know what? I am human. I am not perfect. I try hard and some days I do great. And other days I find myself going to the pantry to grab snacks I know I don't need but still eat them. And guess what? That is OK!
I encourage people to eat healthy and follow a plan. But it's not a diet. It's a lifestyle of eating healthy and exercising and doing the best you can. If you have a bad day...that is OK. If you eat a cupcake...that is OK too. Eating healthy is important but so is living and enjoying life. It's all about balance. Have you heard the 80/20 rule? Eat clean (healthy, unprocessed food) 80% of the time and the other 20% you can "cheat". Maybe that means you eat great all week and then you have a cheat meal. Others may say 80% is the week and 20% is the weekend. You need to find a balance and figure out what works for you.
So let me answer the question. What do I typically eat in a day? I follow a clean eating nutrition plan called Portion Fix which is part of the 21 Day Fix workout and nutrition program. Based on my weight and the fact that I would like to lose weight I have a specific calorie bracket I follow. Instead of weighing food and counting calories I know how much fruit, veggies, carbs, proteins and fats I should eat. And when I am 100% dialed in and focused I will follow that. When I am not, I use it as a guideline. So the past few weeks I have been using it as a guideline. I know I can do better and I am going to focus a bit more. But here is a typical day.
4 servings of protein, 2 servings of fruit, 3 servings of veggies, 2 servings of carbs, 1 serving nuts/seeds/dressing, 1 larger serving of healthy fats such as avocado, cheese, nuts, 2 tsp oil/nut butter
As you can see from my example I am a grazer. I eat throughout the day. Some meals larger than others. I like to snack so breaking it out into smaller meals satisfies me. Meal prepping is also key which I will discuss in another post.
What do you typically eat in a day? Where do you struggle?
I encourage people to eat healthy and follow a plan. But it's not a diet. It's a lifestyle of eating healthy and exercising and doing the best you can. If you have a bad day...that is OK. If you eat a cupcake...that is OK too. Eating healthy is important but so is living and enjoying life. It's all about balance. Have you heard the 80/20 rule? Eat clean (healthy, unprocessed food) 80% of the time and the other 20% you can "cheat". Maybe that means you eat great all week and then you have a cheat meal. Others may say 80% is the week and 20% is the weekend. You need to find a balance and figure out what works for you.
So let me answer the question. What do I typically eat in a day? I follow a clean eating nutrition plan called Portion Fix which is part of the 21 Day Fix workout and nutrition program. Based on my weight and the fact that I would like to lose weight I have a specific calorie bracket I follow. Instead of weighing food and counting calories I know how much fruit, veggies, carbs, proteins and fats I should eat. And when I am 100% dialed in and focused I will follow that. When I am not, I use it as a guideline. So the past few weeks I have been using it as a guideline. I know I can do better and I am going to focus a bit more. But here is a typical day.
4 servings of protein, 2 servings of fruit, 3 servings of veggies, 2 servings of carbs, 1 serving nuts/seeds/dressing, 1 larger serving of healthy fats such as avocado, cheese, nuts, 2 tsp oil/nut butter
- Shakeology nutrition shake post workout. Usually with a bit of frozen fruit. (protein and fruit)
- 2 Poached eggs over 1 piece of Ezekiel bread with spinach right on the bread or a serving of veggies on the side OR roasted chicken with veggies over brown rice, quinoa or sweet potatoes (protein, a carb and veggie)
- Cottage cheese with fruit OR plain Greek yogurt with fruit (little bit of raw honey to sweeten) (protein and fruit)
- Serving of chopped bell peppers or cherry tomatoes (veggie). Love to snack on raw veggies!
- Meatloaf, roasted sweet potato, roasted veggies (protein, carb, veggie, fat)
- Handful of nuts or slices of cheese (healthy fats)
- Small container of nuts, dried fruit and chocolate chips or snack bites made with dried fruit, cacao and nuts. (extra!)
As you can see from my example I am a grazer. I eat throughout the day. Some meals larger than others. I like to snack so breaking it out into smaller meals satisfies me. Meal prepping is also key which I will discuss in another post.
What do you typically eat in a day? Where do you struggle?