I get questions all of the time about what I eat on a daily basis. I’ll be the first to admit that I am not a chef or a pro in the kitchen. I tend to make pretty basic meals and still remain a super picky eater. But, if you’re curious, I want to make sure I’m sharing content that you guys find relevant!
So, I decided to start a new series here on the blog: A Day of Eating. Stay tuned for a new post from me every few weeks with a day in the life of what I’m eating. From my daily supps to snacks and every meal in between, hopefully this gives you a little glimpse into the types of foods I’m eating as I work toward my personal fitness & health goals.
Let’s do it!
A Full Day of Eating
Daily Calories: 1600-1650 (for my weight, height, age and activity level, this is a calorie deficit which is ideal for goals tied to fat loss)
Nutrition notes: Gluten and dairy-free, no sugar (natural or artificial), no processed foods
Intermittent Fasting schedule: currently following a 14:10 fasting window to aid with digestion and hormonal balance (suggested by my doctor). I eat between 8am-6pm (10 hrs) and fast 6pm-8am (14 hrs).
Menu theme: Italian!
Note: My diet/nutrition are personal to me and is based on what has been recommended by my doctor. Before making any changes to your nutrition or diet, please consult with your physician or dietician.
7:30 Morning Supplements
On the Menu:
I start every morning with…
8oz of water (gotta rehydrate after 8hrs of sleep)
2 scoops of Hydrate added to 64oz of water to sip on throughout the day (Hydrate is a great electrolyte supplement that supports recovery, hydration and endurance)
On the Menu: Simple Breakfast
3 hardboiled egg whites, yolks removed
2 slices bacon, no sugar added
1 cup blueberries
2/3 cup shredded hashbrowns with diced bell peppers
Calories: 337 | Carbohydrates: 47g | Protein: 23g | Fats: 7g
On the Menu: Chicken “No” Parmesan + Roasted Green Beans
Scroll down for the Chicken Parm recipe. I served with a side of roasted green beans (green beans tossed in olive oil spray and seasoning, roasted at 400 degrees for 15-20. minutes)
Calories: 491 | Carbohydrates: 29g | Protein: 34g | Fats: 27g
On the Menu: Protein shake (post-workout)
1 scoop vanilla protein powder, 2 tbsp powdered almond butter or nut butter of choice, 1 cup unsweetened almond milk, ice.
Calories: 185 | Carbohydrates: 7g | Protein: 27g | Fats: 5g
On the Menu: Spaghetti Squash with Meat Sauce + Roasted Broccoli
1 cup spaghetti squash (check out this easy recipe)
1/4 cup Rao’s Arrabbiata pasta sauce
4oz lean ground beef
Broccoli tossed in olive oil spray and seasoning, roasted at 400 degrees for 15-20 minutes
Calories: 299 | Carbohydrates: 21g | Protein: 26g | Fats: 13g
On the Menu: Apples & Almond Butter
Slice up an apple with 1 tbsp almond butter. Sprinkle with cinnamon or cocoa powder for an extra treat.
Calories: 190 | Carbohydrates: 24g | Protein: 3g | Fats: 9g
Other snack ideas
Almond Butter Cups
No gluten. No dairy. No sugar. Delicious.
Veggies + Dip
I love raw cucumbers, bell peppers, celery and carrots dipped in hummus, guacamole or plant-based queso.
Java Chip Smoothie
Such a yummy way to get in your coffee and feel like you’re drinking a dessert.
Recipe: Chicken “no” Parmesan
4 thinly sliced boneless, skinless chicken breasts (or standard breasts pounded thin)
3/4 cup almond flour
1/2 tapioca starch/flour
1/4 cup extra virgin olive oil
1 cup pasta sauce (I use Rao’s arrabiata)
1 tsp dried parsley
1 tsp garlic powder
1 1/2 tsp salt
1/2 tsp black pepper
1 tsp paprika
2 tbsp fresh basil leaves, sliced into ribbons
- Preheat the oven to 375 degrees.
- In a medium bowl, whisk the eggs with 1 tbsp water until frothy.
- In a separate bowl, combine the almond flour, tapioca starch, parsley, garlic powder, salt, pepper, and paprika. Stir until combined.
- Dip a chicken breast in the egg to coat both sides, shaking off excess liquid. Immediately dredge in the almond flour mixture to coat evenly all over. Shake off excess and set on a clean plate. Repeat until all chicken is coated.
- In a large oven-safe skillet, heat the olive oil over medium-high heat. Cook the chicken until golden brown and cooked through, about 4-5 minutes per side.
- Remove the pan from the heat and ladle 1/4 cup pasta sauce over each piece of chicken. Transfer the pan to the oven and cook until the sauce is bubbly, about 10-12 minutes. Top with basil and serve.
- If eating dairy, you can also top with mozzarella cheese and/or parmesan cheese
This recipe is from The Defined Dish cookbook.