What I eat in a day

Friday, November 13, 2015

Hey ya'll!

Happy FriYAY! I've had a lot of people ask me what my diet looks like on a daily basis, or how I get all of my protein in, or how I eat so many carbs without going over in fat, etc. etc.. It's important to note that my macros are very high compared to a lot of my clients. Since I am tall and young, my BMR is already big, plus I'm trying to gain muscle and am very active. Taking all of that into consideration, my current macros are: 175g Protein, 215g Carbs and 58g Fat

That being said, I am constantly eating (like every 2 hours) and always hungry. I never eat when I'm not hungry or eat to the point where I feel like I am going to explode. I listen to my body's hunger and satiety cues. And I'm happy to say that my metabolism is just about the same as when I was in high school! However, I don't eat nearly as much crap now as I did then. I eat to fuel my body and I eat what makes me feel good.  

This purpose of this post is not to tell you what you "should" be eating. Eat for YOUR goals, not mine! I just want to show those interested how much I eat in a day, my main sources of certain macros and maybe even give you some new meal ideas! Below you will find what I ate on a weekday where I exercised for about 1.5 hours. I was actually low on carbs by about 30g, showing you that no one is perfect!


Meal 1: protein pancakes topped with Walden Farms pancake syrup + giant cup of coffee + 1 mini Reese's cup
{recipe makes 4 pancakes, I just accidentally ate one before taking a picture :)}

Meal 2: 1 whole egg + 2 liquid egg whites, 1/2 slice colby-pepper jack cheese, on top of Sara Lee Delightfuls 100% whole wheat toast.

Meal 3: 1 cup plain, fat-free Greek yogurt + 1/2 scoop Cellucor cookies and cream whey

Meal 4: 1 frozen turkey burger (Bubba brand), 1/4 cup 2% Mexican shredded cheese, 4-5 sweet mini peppers, 1 tbsp Bolthouse Farms ranch, 1 tbsp hummus
{I always try to have at least 3 oz of protein and a salad at this meal. I was out of spinach so I opted for some colorful micros!}

Meal 5: 1 medium apple + 2 tbsp all natural peanut butter 
{always check PB ingredients for hydrogenated oils. ones that are not labeled "all natural" most likely have them, and they are NO GOOD--stay away from hydrogenated oils!!}

Meal 6: 1 scoop Cellucor whey + 1 cup FF milk
{always post-porkout}

Meal 7: 1 baked chicken breast, 1 cup cook whole wheat couscous, 1 cup French style green beans + glass of milk

Meal 8: Publix brand Roadrunner Raspberry frozen yogurt
{if you have a Publix near you, you HAVE to check out their froyo selection...SO. GOOD. and this specific kind has only 2gF/22gC/3gP per serving}


Tip:
Add what you know you are going to eat to MFP each morning so that those macros are already accounted for! That way you will always have room for your favorite sweet or meal.

Other meals I eat frequently:
  • Steel cut oats with 1/2 scoop Cellucor protein
  • Turkey & cheese sandwich made with Sara Lee Delightfuls 100% whole wheat or carb saver wraps, 203 oz 97% FF turkey breast, reduced fat cheese and spicy mustard.
  • Spinach salad with 2-3 oz 97% FF turkey breast or can of tuna, peppers, onions (whatever veggies I have) topped with Bolthouse Farms chunky bleu cheese
  • Tuna salad made with plain FF Greek yogurt, spicy mustard and old bay
  • Protein Plus pasta with 95-97% FF ground turkey and marinara


Some other snacks I love:
  • 1 can of tuna with about 2 tablespoons of salsa with 1 serving of Pretzel Thins
  • 1 serving of reduced fat Triscuits with 1 Laughing Cow Light Swiss Cheese Wedge
  • Smoothie made with 1/2 scoop Cellucor whey, 1/2 cup plain, non-fat Greek yogurt, frozen fruit (usually strawberries and/or blueberries) and FF milk
  • Banana with PB
  • 1 slice Sara Lee Delightfuls 100% whole wheat toast + 1/2 tbsp whipped cream cheese + 1/2 tbsp SF raspberry jelly
  • Plain rice cake with PB 

Hope this helps! For an even better idea of how I eat daily, add me on My Fitness Pal: chelsearobey :)

xoxo,
Chelsea

You Might Also Like

0 comments