A look at what I eat in a day
& Why I eat it
We’ve already made it through the first week of January, and if you’ve set some healthy resolutions, that means you’re one week into the healthiest you year! YAY!
Things have been crazy over the last few weeks, and I know being busy isn’t an excuse – but holy busy! But – I am finally finishing up a really great internship with a local RD, my spring semester starts on Monday and I have some really awesome things in store for you all! I’m sure my hectic schedule seems too close for comfort for most of you – whether its going back to school, getting back to work after a nice little break, or just trying to get into routine with your new healthy routine. I thought it might be helpful to show you all how I keep things healthy on a day to day basis while 1. being crazy busy 2. being a student/saving dollars and 3. lifting/working out a bit more.
I want to really emphasize that my ‘diet’ or daily meals reflects my lifestyle and goals. I am doing something active at least 6 days a week – whether it’s lifting, walking on the treadmill or both, so I eat according to it. One of the biggest mistakes that anyone can make is basing your personal diet off of someone else’s lifestyle. If you have questions about anything I am eating and whether or not you think you should be eating the same, always leave a comment down below. No question is a dumb question, especially when it comes to nutrition, and I will always reply. Well, let’s do this!
Welcome to my Saturday!
Today is a bit different than my normal Saturday because we are actually headed to the gym this afternoon instead of tomorrow morning. We’re heading to Pittsburgh to watch the playoff game so be sure to follow me on insta (@thehealthiestblog) for some inside foodie grams! Anyways, I’m glad everything fell into place because now I can show you a real full day of eating, catered to my lifting/workout program.
I’ve been waking up around eight o’clock every morning (oops winter vacay/jobless) but none the less, I always chug some water before anything. I like to drink at least one full glass before I sip on my coffee – you know, just trying to start the body off right before my three cups (another oops). Afterwards I always have a banana with my coffee, just so I can take my vitamins and probiotics without an empty stomach. On days like today or if I know I’m going to be doing some kind of workout, I will generally have some kind of protein shake in the morning as well.
Since I had my banana around 8 and cleaned the house until about 11, I wanted to make sure I got in a protein shake before going to the gym. When I need the calories, I will make my “real” protein shake – as Chad calls it. Which is • 6 oz. 1% milk, a frozen banana, and 1 scoop of whey protein. All together this shake is around • 280 calories (give or take) with roughly 30g of protein and 16 grams of carbs – perfect to get me through a lower body workout.
And we’re off to the gym!
After we get home from the gym, I always have some kind of wholesome protein (eggs, chicken, etc.) with a carb high in fiber (whole wheat bread). I’ll also make sure to have a piece of fruit or veggie. Because I had a protein shake before, I’m never really starving – hungry but not starving, so I don’t need a huge lunch. You can definitely have a bigger meal with a bit more carbs but I’m more of a night eater and would rather “save up” for a big dinner.
I’ve been really loving the 100% whole grain Sandwich Thins by Arnold Breads.They are only 100 calories, 22 grams of carbs and 5 grams of fiber. I don’t want to emphasize that like I only allow myself that amount of carbs, because that’s not it. Again, it’s Saturday and I know I’m going to eat a big slightly unhealthy meal tonight so I would rather keep things light for lunch.
Chad and I are such big egg eaters, we go through about two dozen per week! Eggs are great for weight loss/gaining muscle on a budget – it’s one of our golden rules at the gym. We’ve figured out they are the best and cheapest protein you can buy per gram. Pair them with some cheese and a sandwich thin and you’re in business! A whole wheat bagel or piece of toast would work just as well for this quick and healthy lunch.
There is always that awkward time between lunch and dinner when your body starts telling you, “Fill me up!” And whether or not you should have an early dinner isn’t always the best option. I love having an afternoon snack – mostly because I avoid that 4 o’clock hanger which turns into 6 o’clock starvation and before you know it you’re grumpy and shoving your face with pizza. Having a small snack before dinner is nothing to stress over, and I actually recommend doing so. Not only is your metabolism still working hard from that workout and well, living – your body needs food to grow, change, and even lose weight.
Because we are going out to dinner tonight and probably having some hors d’oeuvres, I kept things pretty simple with one of my favorite greek yogurts – Dannon Oikos Triple Zero. I love the fact that these have zero added sugars or sugar substitutes (stevia extract is from a natural herb). Not to mention 15g of protein and 6g of fiber!
Note: Many of us (girls) don’t get enough protein in our diets, especially when we start/are weight training. Instead of plugging your nose and chugging another shaker bottle, I love just adding a bit of whey into my yogurt! Not only does it taste great, but you will definitely stay fuller, longer and get your protein in.
Saturday night is always our night out, or “cheat night” as some may call it. Tonight we went out with Chad’s parents to a great local restaurant and I had a huge bowl of grilled Chicken Tortellini Ala Vodka – my fave! Before hand we had a beer and some Adam’s Reserve sharp cheddar cheese (also my favorite).
I wish saying finding ‘balance’ wasn’t so cheesy, because that’s exactly what your diet or daily plate should be. I can’t say that my diet is always perfect, but it is perfect for my goals and my lifestyle. I am not and will never be 10% body fat, a. because I love food way too much and b. that’s not my goal. I try to eat incredibly healthy, nutritious foods 90% of the time because I love them and I love what they do for my body. But I also love a good cheat meal every once in a while. It truly is all about finding what makes you feel good, mentally and physically.
•Tomorrow we are headed to Pittsburgh for the Steelers playoff game! Be sure to follow me on Instagram @thehealthiestblog – I’ve really been loving the story feature lately!