Hey guys! Going through my blog archives, I don’t think I’ve ever showcased what I typically eat in a day…at least not that I can recall. As you guys know, I’m currently following Kayla Itsines’ 12-Week Bikini Body Program. While her workouts do come with a H.E.L.P. Nutrition Guide, I’m not following it. After years of experimenting, I know what works & doesn’t work for my body and I rather not be overly rigid with my eating habits. As of now, I don’t count calories, macros, points or whatever- my only method per say is to try and include some kind of lean protein, fruit/veggie, complex carb and healthy fat…most times it happens, some meals it doesn’t. Of course please note that what works for one body might not work for others. If anything, please use this as meal inspiration rather than a ‘One size fits all‘ guide. With all that jazz out of the way, here’s what I typically eat in a day:
Upon waking around 8am: Hot water & lemon
Breakfast is usually between 9 & 9.30 am: Since I’ve decided to go without dairy once again (post coming soon), smoothies have been my go-to.
Although there’s plenty “advice” against liquid calories, I find smoothies keep me full for ages as long as I bulk them out. A current favourite combination is 1 cup unsweetened vanilla almond milk blended with 1 frozen banana, handful of frozen strawberries, 1/4 cup raw oats, 1 scoop Sunwarrior Warrior Blend (vanilla) protein powder & a pinch of xanthan gum. For some healthy fats, I also ate some almonds on the side.
Post-workout at 12.45 PM: Coconut water
Gotta love the flexibility of working for yourself! To allow my breakfast to properly digest, I tend to work out before lunchtime 3 days a week.
Lunch falls between 1.30- 2 pm:
99% of the time, my lunch will include eggs. This plate consists of 1 whole egg & 3 egg whites, scrambled with nutritional yeast–> if you’re not adding this stuff to your eggs yet, do it! I paired this up with baked sweet potato fries & steamed greens topped with some sesame dressing.
Snack 1 consists of some fruit, around 3.30ish pm
I eat a 2nd snack around 5.30/6 pm. My current favourite is crackerbread or rice cakes topped with natural peanut butter & some homemade applesauce (or fruit preserves)
I eat dinner around 8.15/8.30 pm. This is the one meal of the day which varies the most. Many nights it involves quinoa. This meal included cooked quinoa stir fried with broccoli, green beans, spring onions & chicken. For an Asian flavour, I added in some soy sauce, sesame oil & flaked almonds towards the end.
At one point I was eating a night-time snack/chocolate every day but I realised that was more out of habit than actual desire. I’ve made a conscious effort to try and cut back on mindless snacking. If I am hungry after dinner, a spoonful of peanut butter usually does the trick.
- I usually have a cup of coffee in the morning & then a cup of chai in the evening, both with soy milk
- Adding in herbal teas, I drink about 3-4 liters of water daily
And that, my friends, is what I typically eat in a day. Of course it will vary on the days I am eating out, which is usually 2-4 times a week.
What is your go-to breakfast? Lunch?
Do you count macros or calories?