August 09

Food Friday: My Day In Meals

By no means am I any sort of nutrition expert, but c’mon, we all know that what we eat has a major impact on how we look, how we feel and how well our bodies can perform. Before I started the TIU plan (essentially a clean eating book of recipes) last fall, my diet was really pretty healthy. I regularly ate lean proteins, lots of fresh veggies and stuck pretty closely to whole grain, complex carbs. The 2 changes I made that made the biggest difference though was 1) eating 5-6 smaller meals per day instead of the traditional 3 larger ones and 2) learning & optimizing the proper portions of each food group for my body.  Without giving away the details of the TIU plan, I can still give you a glimpse of what a typical day looks like for me:

7:00am: Meal 1

(Weekdays: this is post morning run/workout; Weekends: I eat a smaller version of this BEFORE an intense workout)

Plain Greek yogurt flavored with 1 banana sliced, a 1/4cup of high protein, high fiber cereal (like Kashi Go Lean), a small handful of fresh berries and cinnamon

m110:00AM: Meal 2 

Weekdays (meaning I did my workout before work, not before this meal): an apple with 1T of all natural almond butter

m4Weekends (meaning, post high intensity workout)

Scramble made with 3 egg whites, 2cups spinach, 1/2cup mushrooms, 1/2 cup onion. Served with 1 slice Ezekial bread toast, 1/2 cup fresh blueberries

m312:30pm Meal 3

Teriyaki Chicken & Quinoa Lettuce Wraps. I don’t use a pre-made sauce though. I make my own using low sodium soy sauce, fresh ginger, a little sesame oil, a sprinkle of sugar/stevia, fish oil, green onion and siracha.

m2 againm23:30PM: Meal 4

Weekdays this is my pre-workout meal: Protein smoothie made with 1 scoop protein, 1 cup unsweet almond milk, ice, cinnamon (add a scoop of almond butter if high intensity workout is coming!). If I’m craving a treat, I’ll add 1/2 frozen  banana which turns a protein drink into an instant “I can believe its not a milkshake” dream!

6:30PM: Meal 5

Grilled chicken and portabella mushrooms and a fresh salad of spinach, arugula, cucumbers, tomatoes, red onion and feta.

m5If I’m craving something sweet after Meal 5, I will have one of the TIU chocolate treats (see my post here!) or a 1/2 cup plain Greek yogurt with cinnamon and some tea.

Late night sweet eater? I hear you! I’ve always had a MAJOR sweet tooth, craving sugar and chocolate so badly that my will power could never put up a fight, but since I slowly started weeding it out of my diet, I’ve found that my body really doesn’t crave it anymore. And when I do indulge, the richness is so overpowering that I only need a couple bites to feel satisfied instead of eating a whole piece of cake. It took a few months to reach this place, but it really happened! Trust the process and enjoy!