My Daily Food Log
I apologize in advance if this post bores anyone. I definitely don’t eat the most exciting foods, or prepare things to make them look pretty. My views on food have changed a lot over the years, and now I find myself looking at food more as fuel than anything else, so it really doesn’t bother me to eat the exact same foods over and over, and have them be really boring. Now, this works for me, it does not mean it’s going to appeal/work for anyone else. That’s the key of eating healthy, you have to find something that works for you and something you can sustain for a long period of time (I’m talking like years). Now, this is not a “diet” (I hate that word), this is a set number of macros that work for me on a daily basis. Now, this is what I eat pretty religiously during the week. My weekends look a little different, just because my schedule is a little different, but all in all, I keep it pretty consistent 7 days a week. I do eat bad foods every once in awhile, don’t get me wrong, I’m human too, I love cinnamon buns and pizza! But, I allow myself these things every now and then (definitely not every time I crave them though) and then it’s right back on track to my normal eating schedule. So here it is, this is a typical full day of eating for me:
I get to the gym at 6:00am, if I really wanted to, I could wake up earlier to make myself breakfast, but I don’t, I coach until 8:15am and then come home and make myself breakfast which is 4 slices of turkey bacon and a full cucumber. For supplements, I will also take 3 fish oil pills (3g of omega fatty acid) and 4 vitamin D pills (4000 ICU’s). Keep in mind, I was prescribed these supplement numbers by a nutritionist.
This meal I eat 1-3 hours before I go do my own workout, which is usually at 1:00pm. This is what it almost always is, chicken, rice, tomatoes, salsa, and a side of almonds for my fat. This is probably my favorite meal and I don’t think I’ll ever get sick of it. 130g of rice, 85g of chicken, 1 whole tomato, 60 mL of salsa, 15g of almonds.
About 15-20min before my workout I will take a pre-workout supplement. One full scoop of this stuff is just too much for me, so I just take about ¼ scoop or ½ if I’m feeling like I really need it.
Immediately post workout, I will have my protein shake. This shake consists of 1 scoop of whey protein, 15g of carbs (gold medal carbs), and 1 scoop of creatine. This is really all anyone needs for supplements. Always want to think of real food being more valuable than a supplement. We don’t want to be using a protein shake as a meal replacement. Real food will always trump a supplement shake, so just one shake post workout is good!
Oh look! More chicken and rice! Again, super simple meal. This is my first “real food” meal after my workout, so I bump up the carbs for this meal. 170g of white rice, 85g of chicken, and three small zucchinis. I always make sure to get a lot of veggies into my meals, it’s actually crazy the difference I feel if I skimp out on them.
You guessed it! More rice and chicken. Really switching it up though and using tomatoes and salsa as my veggies. 130g of white rice, 85g of chicken, 1 whole tomato and 50 mL of salsa. Also, a side of almonds (15g) for my fat.
Last meal of the day! This one is the one I most look forward to. My macros consist of 1 scoop of casein protein (a slower digesting protein than whey), 25g of carbs and ½ a serving of fat (7-8g). The easiest and most delicious way to get these macros has been my casein cookies! This was either a Pinterest or Facebook find, but these have been a lifesaver. They allow me to have something that seems like a treat to me, but they are completely healthy and fit my macros perfectly.
Here is the recipe for my Casein Cookies
There you have it! This is a typical day of eating for me. It really doesn’t change much day to day, which is ok for me! My complete macronutrient breakdown for the day is as follows:
Total Fat: 39g
Total Carb: 220g
Total Protein: 160g
I’m not super concerned with how many calories I consume, I focus more on hitting those macros, but for anyone curious, my calories for the day are at 1857.
Eating well is SIMPLE. Actually doing it, and doing it consistently is the hard part.