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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!
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