Updated: Jun 15
Breakfast: Breakfast tacos- scrambled eggs, black beans, cheese, avocado, salsa on corn tortillas
Snack: Chicken salad, cherries
Lunch : Pasta salad, chicken thighs, greek salad, chocolate chip cookies
Dinner: Teriyaki salmon, garlic parm roasted potatoes, roasted carrots and broccoli
Morning: Coffee with MCT oil and oat milk
Snack: Grain free granola with berries or berries with almond butter
Lunch: Hummus with carrots or lentil avocado salad
Snack: Walnuts and cashews
Dinner: Lentil quinoa stir fry or apple/avocado/cucumber salad with a sweet potato
Morning: 3 hard boiled eggs/whole grain toast, peanut butter and banana.
Lunch: 9 times out of 10, it’s a Mexican bowl/salad
Dinner: Chicken, asparagus, sweet potato/rice.
This varies a lot depending on my schedule and I def need to add some more snacks in there.
Every week, no matter if it is 20 degrees out or 90, we always make some sort of soup and focus on getting lots of spices in, plus we add some sort of organic pasta in to keep my 3 year old happy and trick him into eating the soup. Our one go to soup includes a kale, potato and veggie soup and we have changed it a ton over the years. This helps to give me a lunch or dinner 1–2x for the week.
Breakfast: Either avocado toast or banana with peanut butter on my early days. If I am not racing to get to ANCHOR, it is usually some sort of eggs, veggie, fruit, coffee, piece of toast, etc.
Morning Drink: Hot water with lemon, ginger, garlic, honey, cayenne pepper.
Snack: If I am coaching and back to back for 4+ hours, I usually miss out on a snack. Sometimes I will bring a coconut smoothie. Just a frozen coconut pack, banana, peanut butter, agave, pea milk.
Lunch: If I pack lunch, it will be a soup or leftover dinner. A lot of times it is either a burrito or burrito bowl from a local place.
Dinner: This time of year is the best with fresh fruits and veggies in the garden. We eat salmon at least 1x per week with rice and whatever veggie I am in the mood for. Or I will grab a steak or shrimp and have that with rice and a veggies. Sometimes I’ll cook up a burger. Or I will also make a salad with onion, pepper, hearts of palm, olives, avocado, and some nuts. Dressing is always olive oil, salt and pepper. During the winter months, I do a lot of chili, lasagna, meatballs, chicken pot pie. I am also on a huge mushroom kick right now. So we pick up mushrooms from Philips each week and I am playing around with new recipes.
Snack: I love peanut butter and banana so I will grab this. With a 3 year old, we do have ice cream or gelato in the house and we will have a scoop or 2 once a week or so.
All in all, I’m focusing on a few things.
The source of my food and where it comes from and buying organic/GMO Free/local/etc.
What is going to provide energy to fuel my workouts
What am I eating (spices/foods/herbs, etc) that are going to keep my inflammation down and help to prevent disease.
Breakfast: ~ 1 c Greek yogurt with 1/2 scoop of chocolate protein powder, a big handful of frozen mixed berries (probably about 3/4c, I have big hands 🤷🏻♀️), 1/4c granola and 1-2 tablespoons of natural PB. I also have at least 32oz of water and a few cups of coffee because balance. On days I am not at the gym, I will typically make a mix of eggs and veggies with oatmeal on the side. The yogurt is just a quick and delicious way to make sure I get plenty of protein and other good nutrients in for breakfast.
Lunch: 1-2 cups of veggies (usually whatever is leftover from dinner the night before), 4-6 oz of lean protein, 1-2 servings of fat, and a piece of fruit. I'll also throw in a more starchy carb like rice, rice cakes, potatoes, or sweet potatoes on days I know I will be more active or have a heavy lifting session. I know, boring but it works!
Snack: Usually a piece of fruit, protein such as beef jerky or canned salmon (more portable proteins in general), more peanut butter because I am obsessed and also sometimes (or a lot of times) dark chocolate.
Dinner: About 2 cups of veggies, sometimes more if I am very hungry, 4–6 oz of protein, 2–3 servings of fat, occasionally rice or potatoes but our dinners tend to have fewer carbs for no particular reason. If I am still hungry after dinner I usually have a little more greek yogurt with chocolate protein as it curbs my sweet tooth a bit and is healthier than ice cream.
My goal for hydration is to drink about 5 x 32oz bottles of water per day and I definitely notice more cravings on days I don't stay hydrated!
Typical breakfast: Oatmeal with a scoop of peanut butter, fruit (blueberries or banana), chia seeds & cinnamon
Typical lunch: I usually eat late due to my schedule so this is where some bad choices may come into play. I typically have either a chicken burrito or burrito bowl or a sandwich. It needs to be quick and filling so I can get back to work.
Typical dinner: Most times we have a lean protein with veggies. Something like chicken breast & broccoli or thighs and asparagus. Sometimes fish like salmon or swordfish and a salad. Sometimes we have a pasta dish. If we are tired, we order out and get Mexican, Chinese or a Poke Bowl.
I rarely snack and drink mostly water all day. On occasion I will have a glass of red wine with dinner or a glass of whiskey before bed.
Quick background...I have been gluten free for over 15 years due to a bad stomach virus which eventually led to nerve issues and fibromyalgia-like symptoms. Over the past 15 years I have found that a diet higher in sugar, too much booze and inflammatory foods (for me) like gluten can plummet me back into pain, fatigue and weird unexplainable ailments. I still indulge, sometimes too much but I have a very acute understanding of how those indulgences will affect me the next day or so.
So on that note, here is a “typical” day for me.
Breakfast: If I have to be up early, you bet your a$* I have coffee, otherwise I am a cranky zombie, which I know MANY (or all) clients can attest to. I enjoy intermittent fasting for all the cellular level benefits it has to offer (not weight loss). I am not always doing it but I try to stick with it at least 4 out of 7 days a week. If I am fasting, I just drink black coffee with some salt in it. Salt can take some bitterness out of the black coffee. I also down as much water as I can in between harassing clients about form and music trivia.
Brunch/Lunch: With fasting on and off, I have become a bit in tune with when I am truly hungry or if it is because I think I am supposed to eat. I just try to listen to my body. If I’m hungry, I might break the fast a bit early and usually end up eating some kind of egg and veggie-based dish. If I'm not in a breakfast mood, I make sure to eat a more protein-based meal, like chicken salad, tuna salad or if I actually have leftovers that I remember to bring with me.
Snacks: I will snack on nuts, veggies, cheese (brie or Manchego), and yes I eat some dark chocolate.
Dinner: If I could eat one thing every day it would be a nice cut of red meat (sorry for any vegans or vegetarians who are reading this!). So I tend to eat more locally or sustainably raised meat or seafood for dinner with a side of steamed or grilled veggies (and yes a glass of red wine...or 2).