What I eat in a day. It seems so simple, yet so difficult to think about. Especially as many times as I change my diet these days. I have written this post no less than 15 times, because I simply have so much to say. Do yall want to see what I eat during quarantine? Or what about when I am being super strict? Or maybe a normal day? SO, I decided…I am going to show you what I eat in a day, right now, during quarantine. I’ve locked it up the past week, because the #Quarantine8 is definitely showing on the scale. So, this is pretty similar to what I eat in a day under normal circumstances.
If you have been following along, Ryan and I have been doing intermittent fasting for about a year. It all got started with FWTFL, and we kept it going even after those rounds ended. I will be honest, it has changed our lives. With that being said, our eating schedule is a little different, but you can incorporate the exact same routine, just at different hours of the day. If you are interested in joining the next round, it starts May 11th. I would LOVE to it with you. The links above will show you exactly why I love Faster Way! Keep reading, and I will explain more about what I eat in a day.
WHAT I EAT IN A DAY: WAKE UP
When I wake up, the FIRST thing I put in my mouth is 8-10 ounces of water with a big squeeze of lemon. You can heat up your water or drink it cold, but the key is to do this prior to eating anything. Drinking water prior to breakfast helps with digestion and dehydration. I am HORRIBLE with water, but this ensures I get off on the right foot. If I skip this step, I usually end up drinking zero water. I usually serve it in a plain water glass OR a Corkcicle tumbler if I am drinking it hot. You can even fancy it up with a fun paper straw. #whateverworks
After my water, I usually sip on 12-16 ounces of black coffee. If you want to add something to your coffee, but are looking for healthier options, I love adding coconut milk or Vital Proteins Coffee Creamer. If you are fasting, you should typically keep your calorie consumption under 60 calories, so just be mindful of that when adding things to your coffee.
WHAT I EAT IN A DAY: BREAKFAST
The most important meal of the day, amirite? As I mentioned earlier, since I fast/eat on a 16/8 hour cycle, I typically eat my “breakfast” around 1pm, which is 16 hours past my last
glass of wine meal. Some days I actually eat breakfast, other days I skip straight to more of a lunch-type meal (cold crisp for the win!)
EGGS + SMOKED SALMON
Ryan has made this for us several times, and it is DELISH. It’s basically 2 poached eggs, smoked salmon, and avocado, served over a waffle. We are OBSESSED with this gluten and dairy-free waffle/pancake mix. It’s super quick, and you can easily cook the individual waffles with this mini waffle maker. Add salt and pepper to taste, sprinkle Korean Chili Flakes on the top, and drizzle with a mayo + hot sauce mixture. This is an AWESOME weekend brunch meal as well!
POACHED EGGS + AVOCADO
-half an avocado with salt and pepper; Everything But the Bagel seasoning is great too!
-add strawberries or blueberries on higher carb days
BERRY BANANA SMOOTHIE
-Almond or Oat Milk (yum)
-peanut butter (powdered peanut butter works great too) or almond butter
-collagen protein powder
**Mix all ingredients in blender and adjust according to taste**
LOW CARB GREEN SMOOTHIE
1 medium avocado
1 cup spinach
1.5 cups unsweetened coconut milk
1 scoop sugar-free vanilla protein powder
1 tbsp powdered peanut butter or almond butter
1tbsp freshly squeezed lemon juice
SMOOTHIE PRO TIP
When making smoothies, I try to focus on the FAB FOUR: FIBER, FAT, PROTEIN & GREENS. A lot of times, I don’t even use measurements, I simply focus on a fiber, a fat, a protein, and greens. A lot of times the greens are hidden and tasteless, but they are a crucial part of the smoothie! Wait, what in the heck is the FAB FOUR?!
Here is the rational for the FAB FOUR: “Fab Four meals turn off hunger hormones, squelch inflammation, and provide the body with the perfect complete meal of essential nutrients. The Fab Four is the light structure for eating healthy without “eat” and “do not eat” lists. Simply look at your plate and ask yourself do I have all four components? Protein ups collagen, muscle tone, and metabolism; fat benefits hormones, skin, and cellular health, fiber promotes gut microbiome proliferation and detoxification; and greens (or veggies deep in color) provide cancer and inflammation fighting phytonutrients. This combination is a fail-safe to turn off over 8 hunger hormones in the body so you stop fighting not to eat and instead easily go 4-6 hours without thinking of food or snacking on processed foods.” (Be Well by Kelly)
WHAT I EAT IN A DAY: LUNCH
By 1 pm, you can imagine, I am STARVING. Like I mentioned earlier, sometimes I will make a simple breakfast or smoothie, but most of the time, I am ready for lunch. Here are some of my staple lunches.
EASY TUNA SALAD
Check out my recipe for a super easy tuna salad. The key is to make sure you have your fridge stocked, if you want to add veggies. BUT this tuna salad is just as good without a bunch of veggies. Serve over a bed of lettuce or on a sandwich, if you want carbs. You can also serve over a bed of avocado for an extra layer of fat and nutrition!
GREEN SALAD WITH GRILLED CHICKEN, VEGGIES, AND DRESSING
Ok, ok, I wish my salads looked like that ha. The one featured above is from Greenhouse in Birmingham. If you want to try to recreate, here are the ingredients for my favorite The Freek: mixed greens, grilled chicken, bacon, romaine, chick peas, cucumber, olives, parsley, pepperoncini, red onion, tomatoes, and green goddess dressing.
If that is too fancy, just grab whatever is in your fridge. Pack it with veggies and serve with Tessamae’s Ranch Dressing (Whole30 // Paleo approved). It’s SO delicious and surprisingly filling.
Ok, ok…I know everyone is probably so sick of leftovers, but you can always mix em up or serve with a different meat. We cook a ton of stir fry dishes, and they typically reheat really well. My days are so hectic, especially now with 800 Zoom calls per day, that it’s just easier to grab and go! Leftovers make that easier.
HEARTY AND HEALTHY QUINOA BOWL
- Avocado (sliced)
- Roasted Butternut Squash
- Quinoa or couscous
- Pumpkin Seeds
- Feta Cheese (omit if dairy free)
- Red Onion (chopped)
- Cilantro (chopped)
- Grilled chicken, salmon, tuna, leftover steak
- Pre-heat your oven to 400°F. While the oven is pre-heating, peel and seed 1 butternut squash and cut into 1-inch cubes. Toss the butternut squash with olive oil a large bowl and season with salt and pepper. Arrange your squash on a baking sheet and then place in the oven for about 25min, or until the squash is tender and slightly crisped.
- Start constructing your bowl by taking about 3-4 tablespoons of hummus smeared on the bottom for your base. Next, add about half a cup of your quinoa or pearled couscous followed by 1/3 cup of butternut squash.
- Next, add about your protein. I love the Applegate Farms chicken OR you can add black beans for a meat alternative.
- For the next layer, place 1/2 sliced avocado evenly over the chicken. Then, add a sprinkle of red onion, roasted pumpkins seeds, and finally, feta or goat cheese.
- Lastly, garnish with cilantro, salt and pepper to taste.
Did you make this?!
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WHAT I EAT IN A DAY: DINNER
You can really do ANYTHING you want to with stir fry. Some key ingredients include green onions, Tamari, Coconut Aminos, some sort of protein (steak, chicken, pork), white rice, green peppers, etc. A few weeks, ago, we made this green pepper stir fry, and the entire family LOVED it. It was super simple and delicious.
PROTEIN + VEGGIES
We love pairing a simple grilled fish with local, seasonal veggies or a side salad. You can pan sear the fish, cook on the grill, sous vide it, whatever. One of my favorite side dishes is roasted potatoes. We get potatoes from the farmers market, so they are fresh and local. Grab some fingerling potatoes and slice in little coins. Toss in olive oil, salt, and pepper, and roast in the oven for about 40 minutes! You can also broil them at the end to make them extra crispy.
EASY + HEALTHY CHICKEN PICCATA
I made this healthy chicken piccata dish last week, and it became an instant favorite!
I am OBSESSED with Food and Wine recipes. They are typically quick, healthy-ish, and kid-friendly, without them even knowing! Seriously though, you easily tweak their recipes to accommodate whatever diet you partake in AND add or eliminate items to fit your family’s needs. The kids LOVE these meals, and they are gourmet enough to please Ryan, while being easy enough to please mama! ha
Another recipe site I love is 40 Aprons. These recipes are super easy, healthy, and versatile. The whole family loves them!!
Well, that’s a wrap! Stay tuned for my pantry staples lost, and make sure you are following me on Instagram, where I post weekly recipes on my Stories. You can also check out my healthy eating section on my blog for more recipes, tools, and shopping guides. Lastly, feel free to shop the post above or check out my Amazon Storefront for all the kitchen and food items we purchase on the reg!