FULL DAY OF EATING!
Just last week, one of the girls I was training told me she just felt so weak and tired that day. I immediately asked, “Well, what have you been eating?” and she asked me, "What should I be eating?"
It’s a common road block for all of us. We know vegetables are healthy. We know we need protein. We’ve heard and read that processed foods make us fat, blah blah blah, but we don’t quite understand how to put it all together into a day’s worth of eating!
For that reason, I’m walking you through a full day of eating for me personally, complete with macros, calories, meal times and my activity levels.
This is just to give you an IDEA. It is in no way whatsoever a prescription of what YOU should be eating. I’m simply providing guidelines of how you can structure meal times, how to get adequate amounts of macronutrients throughout your day, meal ideas, etc.
I would advise you to take a look at this and then adjust it to your own schedule and needs. Take this as an informative guide, not as a prescribed diet plan, please, and add/subtract as necessary for your tastes and preferences.
Currently, I am running somewhere between 2-4 miles in the morning, which I typically complete on an empty stomach because I go so early. (Sometimes I’ll have a rice cake for a tiny bit of carbs before, but usually I can make 4 miles just from the night before’s dinner.)
I have my first meal around 8:00 a.m.
BREAKFAST 409 Cals - 41 C - 11 F - 28 P
1 Rice cake (pre-run)
1/2 c egg whites + 1 egg
2 T pico de gallo
1/2 serving shredded 2% Mexican cheese blend
2 Homestyle Frozen Waffles + Walden Farm’s syrup
I have a mid-morning snack around 10/10:30 (really I just make sure to eat about 2 hours after breakfast and 2 hours before lunch.)
SNACK 1 108 Cals - 4 C - 1 F - 22 P
3 oz (about 1 can) StarKist Chunk Light Tuna in Water
1/4 c fat free cottage cheese
I eat lunch around 12/12:30, and this is my biggest meal before I workout, so I’m generous on carbs, fats and protein.
LUNCH 336 Cals - 28 C - 10 F - 41 P
1 “Flatout” Flatbread wrap
4.5 oz Oscar Mayer Chicken Breast
2 slices 2% Sharp White Cheddar Cheese
2 (ish) T black beans
1 C broccoli
I workout around 2:30, so as I leave work/on the way home from work I have a small “pre-workout” meal.
PRE-WORKOUT 100 Cals - 18 C - 4 F - 2 P
2 Tomato & Basil Rice Cakes
After I workout, I eat again around 4:00ish (within 1 hr of working out.)
SNACK 2 140 Cals - 3 C - 2 F - 27 P
1 scoop chocolate protein + water
I eat dinner around 7:30.
DINNER 210 Cals - 6 C - 7 F - 25 P (Note: this dinner was particularly skimpy because I budgeted for dessert ;))
4 oz rotisserie chicken breast
1 C broccoli
1 slice Extra Thin Swiss cheese
Because I love ending my day on a sweet note, I try to save up for dessert during the day.
DESSERT - 180 Cals - 23 C - 8 F - 20 P
Quest Double Chocolate Chunk Bar
(Pro tip: microwave for 10-15 seconds #BrownieGoals)
Hope this gives you some ideas of what/how to eat for your day!
Alterations you could make off the bat are: skipping pre-workout meal and using those carbs for post-workout or dinner; not budgeting for dessert and dispersing those cals throughout other meals; or eating a lighter breakfast and heavier lunch/dinner!
Again, all preferential, and these are simply my preferences :)