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We have received several emails, comments, and messages asking about what we eat, how we eat, and why we eat it. Please be advised that the portions, calories, and macro split is what works best for me and my activity. I would love it if you used my meal plan as inspiration for yours, but would suggest modifying it to fit in specifically with your nutritional needs and goals.
My nutrition is centered around performance.
I’ve discussed at length about how I usually weigh and track all of my food, which I do, but I do this to make sure that I am eating enough and staying on target. I do not do this in any restrictive means with a goal of eating 1200 calories or less a day. In fact, my intake is usually much higher anywhere from 1700-2000 calories per day. I eat with the goal of moving and performing well during my workouts. I love feeling full and feeling strong during my workouts. Anyway, lets get onto the food!
Breakfast:
My breakfast everyday is relatively the same. I have egg whites mixed with eggs and I put it on top of plain oatmeal. While this combination may not be favorable to many, I look forward to it every single morning! How much I eat of what really depends on if I’m training or resting that day. I will also base my carbohydrate consumption around my workout times. For example, if I’m working out within two hours of eating breakfast, I will eat some extra oatmeal whereas if I’m working out in the afternoon I will keep the oatmeal to a minimum. (We have a post about optimal pre and post-workout nutrition in the works – stay tuned for specifics).
Post-Workout:
I always have a post-workout protein shake. My current protein of choice is Naked Nutrition’s Less Naked Vanilla Pea Protein. I recently switched over to using their protein powder because it is some of the cleanest protein powder on the market. There are only three ingredients in the powder and I can pronounce them all. It also completely Non-GMO, soy-free and dairy free. They have several high quality products that I would absolutely recommend. My fiance’ loves the Less Naked Chocolate Whey powder. For more information on any of their products, you can visit there website here
Naked Nutrition.
Lunch:
My lunch is the same everyday, just like my breakfast is. I always have 99% lean ground turkey, rice, and A LOT of hot sauce. This is one of my favorite lunches to eat because typically after a workout, I don’t like to eat that much fat because it will slow down digestion and the post-workout carbohydrate consumption. I usually keep the ground turkey and rice bulk cooked in the refrigerator so I don’t have to worry about taking too much time out of my day to cook.
Mid-Afternoon Snack:
I have to admit that as good as my will power is, I have such a weakness for snacking. Instead of limiting myself and not allowing myself to snack I plan one everyday. Its nothing fancy and usually just some air popped popcorn, but being able to eat that every afternoon really helps get rid of any temptation to just start mindlessly snacking what’s in our kitchen cabinets. Its so satisfying and quite filling and always holds me over until dinner.
Dinner:
I always have a large salad for dinner every night especially in the summer. In the winter, I’m more likely to eat hot cooked vegetables as opposed to salad. My typical dinner salad staples are tomatoes, chicken and avocado. I usually have a sweet potato with dinner as well. Sometimes I bake it and eat it separate. Other times I just mix it up right on in with the rest of my salad. My dressing of choice is usually red wine or balsamic vinegar. For some more salad inspiration ideas, you can check out our entire post dedicated to salads here.
Pre-Bed Snack:
I always have something high protein at night as a pre-bed/evening snack. I do this for a few reasons. Protein is the one nutrient that will help you feel full, especially if you are someone who likes to eat all the snacks at night. I also like to eat something high in protein in the evenings because it really helps to keep your muscles fueled while you sleep. My typical evening snack of choice is either eggs or an additional protein shake. It really just depends on in the mood for something sweet or not.
What does a typical day of food look like for you? Do you pre-plan out your meals or wing it? Let us know in the comments below!
Your meals look so delicious! These days is tough to find time to really focus on every meal like you do. I tried the 5-meal meal plan but the 2 larger meals per day fit me better. I have 2 hours max a day to cook and eat and than I can really focus on what I eat. 5 meals just make me wanna eat everything that crosses my path 😀
Meal quantity actually doesn’t matter all much, if 2 meals works better for you that’s great! As long as you’re still meeting your daily nutritional needs thats all that matters. 🙂
Nice. Love it. My Monday meals are very much the same. Been doing this for sometimes as I need to be a lot more healthy. With exercise 3 times a week, you can really see the pounds coming off.
Awesome, keep it up!
Okay, YOU GO GIRL! My meal planning/prepping is getting definitely better, but still nowhere to your level! Keep it up! I aspire to reach this level soon hehe
You can do it! Small steps – you’ll get there 🙂
Following the right diet is extremely important. I’ll try to adjust your tips to my everyday routines. 🙂
Awesome :)!
Everything you eat during the day looks so delicious and healthy and SIMPLE. I eat a lot of what you eat here and I LOVE hot sauce in my food too! I I’m going to add a fried egg to my pre-bed snack! My weakness comes at night – the late night cravings are the worst! Thanks for these tips, Ally!
The late night cravings are definitely the worst & so hard to resist! The extra added protein before bed really will make a difference 🙂
Wow! You really watch your meals carefully. I don’t actually. I just try to eat as healthy and natural as I can, but I do stuff junk food from time to time. A lot of times, I don’t think about what I eat, especially when I am very hungry haha
Pre-planning out my meals ensures that I’ll never feel very hungry and spend all day snacking on the wrong food!
I am gymrat too, workout 5 days a week. Glad to have to have some idea how to do my meal plan for the week. I love your dinner where large portion of salad and avocado which is my favorite are added into together with sweet potatos. I take sweet potatoes in the earling morning together with my oats and nuts.
That’s a great combination too!
Oh wow, I really like your meal ideas. I am also a person who loves evening snacks, I should think of something on similar lines too!!
Definitely, pre-planning in my snack meals really helps get rid of major temptations!
Your meals looks so delicious and healthy
I’m planning to do a diet to lose some kilos, but everyday I postpone it.. looking at your meals encouraged me to start my healthy diet know
Awesome, you can definitely do it! One step at a time and you’ll get there 🙂
Same here i love eating eggs, but i dont omit the yolk thats the tasty part! And my body tends to not gain weight, its in the family.
Yolks are definitely the tasty part!
Smart to allow that shake if you’re craving something sweet. Being too rigid leads to binging on the wrong kind of sweet!
Exactly!
Wow what a heathy daily dose of food. I’m sure you feel great all day, because healthy eating feels good. Thanks for sharing!!
I definitely do!
Love your meal plan! How you eat delicious, well balanced and healthy food at the same time, perfection!!!
Thanks!
Love this post and it is so amazing that you strictly follow your meal plan. You really give me an idea it making a meal plan not only for myself but also for my husband also. Thank you for sharing this with us.
I love it! I am constantly full and always look forward to what I can eat 🙂
I have a lot of friends who included protein shakes to their diet and I saw a big difference. They have lost few kilos in just a month with the proper workout.
AWesome, keep it up!
I rarely eat a mid afternoon snack, but I probably should. Mainly because by the time dinner comes I’m ravenous.
Afternoon snacks can really help curb your cravings and keep you more full during the day!
This meal plan looks like it will work well for you. I need to create one for me and my family. Thanks for the idea.
Awesome, definitely do!
Following a meal plan is a great way to control what you take in.Your meal plan is with all good and healthy food.Recently,I too started meal planning and it is really easy to plan my weekly shopping too.
That’s awesome, keep it up!
I’m planning to do a diet to lose some kilos, but everyday I postpone it. Love your meal plan! Thanks for being inspired me.
You’re welcome!
I’ve been trying to meal plan more and its been going well. Your food looks delicious x
Thank you? Planning out everything in advance really does help you stay focused and motivated!