A lot of people ask me what I eat in a day? I know we have heard that we should be eating 5-6 smaller meals a day but did you know that skipping meals can have the same negative effects on your body as over-eating? I used to be guilty of skipping meals, I’m sure most busy moms can agree. The kids need to eat first and well who has time to sit down for a meal and if I do it’s only to get right back up cause someone ‘needs more’ OR ‘where’s my’. After I refocused my health through proper nutrition, I rarely skip meals now. Here’s what a typical day looks like for me:
MEAL 1 -7:00 AM(post-workout) Nutrient dense Smoothie + coffee (2 tsp raw sugar)
Typical combos include fresh almond milk, spinach and frozen banana and/or berries + a scoop of my favorite powder (Shakeology). Sometimes if my coffee is cold (which happens most days) I just blend that into my smoothie and make it a healthy frap.
MEAL 2 – 9:30AM – 2 eggs (scrambled with veggies or in a baked cup with turkey bacon), raw veggies and hummus
OR 3/4 cup plain greek yogurt with berries(blueberries/raspberries), brown rice cake with 1 tsp nut or sunflower butter
MEAL 3 – 12:00PM- Protein, veggie, complex carb and fat (i.e. avocado, cheese). This will depend on what I have prepped or my latest kick (I go through these little obsessions with food combos and will eat it over and over till me or my family is sick of it!) Yesterday/this week I have had 3 turkey meals (from my 90 minute meal prep), roasted sweet potato and roasted cauliflower. Last week it was spaghetti squash with ground turkey and roasted tomatoes. If in that case it didn’t include a complex carb, I might have a slice of whole grain toast with nut butter for my Meal 1. I plan my day out so it’s balanced. Most weeks it’s a salad with a grain such as quinoa and chicken but there’s only so much chicken a person can eat!
MEAL 4 -3:00PM – Apple or pear and 10-12 almonds or handful of pumpkin seed + lemon ginger tea with raw honey
OR Energy balls/bars
OR Smoothie if I am really hungry and short on time
MEAL 5 -6:00PM – Similar to meal 3: Protein, veggie and complex carb and fat. It’s no secret I love to cook so this is where I get inspired and have fun, time permitting of course! Some nights are simple, some are culinary masterpieces but the key is it always includes a portioned amount of the above food groups (i.e. 1 cup veggies, 1/2 cup protein and 1/4 cup carbs)and the least amount of processed items. I always welcome left-overs for the next day’s lunch. This week it has been Greek chicken salad with hummus and pita, homemade gnocchi with ham and veggies, poached tilapia with asparagus/carrots and rice.
THE END! I know what you are thinking…no snacks after dinner? This was the hardest habit for me to kick. The kitchen closes 2-3 hours before bed. If I end up having an earlier Meal 5 then it might be a handful of almonds or something very light to get me through the evening. Reality is if you have consumed your nutrition through-out the day your body should have had enough and not hungry. Often times, I was snacking because of habit/boredom so more water and distraction has been my tactics to help get me through it.