Wednesday, February 1, 2012

What I Eat (Cause Everyone Wants to Know)

I get asked all the time what I eat, and I always wonder if the answer is disappointing to people because honestly, I don't eat anything secret or fancy or special. 

There is no magic to this at all. It's just a collection of food that results in enough calories to create a moderate deficit and provide the macronutrient breakdown that I want (roughly 30% fat, 30% protein, and 40% carbs). The only thing that really changes from day to day is what I have for dinner, simply because making food in bulk and portioning it out for myself on Sunday saves time and thinking later in the week. My days are busy, and I don't have time to stand around making food! The only special thing I do is weigh my portions on my digital kitchen scale. It keeps me honest.

So, here it is: my daily plate. Nothing fancy, just nice clean fuel for a busy lady! Oh and btw I am not a food photographer so you won't see any of this on Pinterest.

Breakfast: 2 egg whites and 1 egg mixed up and baked with 10 grams of feta cheese, a handful of spinach, some tomato and some red onion. I make five of these on Sunday, pop them in the oven, and have one each morning on whole wheat toast. I also have a cup of coffee with reduced fat milk.

Snack: 150 grams of Cabot Lowfat Greek Yogurt with 100 grams of frozen blueberries and 10 grams of slivered almonds.
Lunch: During the winter I have 1.5 cups of turkey chili, which I make on Sunday from 1 pound of turkey; 1 can each of organic black beans, kidney beans, and tomatoes (all undrained); a bunch of chopped cilantro, a chopped red onion, and about a cup of frozen corn. Add chili pepper and lime juice, let it simmer, and portion out into 5 containers for a grab-and-go lunch. I have this with one sliced apple and 10 grams of all-natural peanut butter. When the weather warms up I will go back to my Change Your Life Salad: spinach, strawberries, baked turkey, and feta cheese.

Snack: An orange, four or five strawberries, 10 whole natural almonds, and 2 ounces of Boar's Head Ovengold Turkey or sliced turkey if I baked one over the weekend.

My version of a turkey burger. :)
Dinner: This is where it gets more complicated. The base of my dinner is a big salad: spinach, tomato, cucumber, red onion, banana peppers, black olives, and green pepper. Then I add the protein du jour: Mondays that's a 4 ounce turkey burger, Tuesdays and Thursdays that's a 6 ounce chicken breast. On Wednesday I make homemade pizza (50-75 grams of Biboli Whole Wheat crust, crushed tomato, spinach, onion, with 1 ounce of mozzarella). I add 7 grams of Brianna's Poppyseed Dressing to my salad if I feel like I want it.  On Fridays we order Papa John's for dinner and I have 300 grams (roughly 2 slices) if I am not running the next day and 400 grams if I am. :)

Dessert: If I'm still hungry after the kids are in bed and I haven't collapsed yet, an orange is the perfect dessert!

Weekends: I stick to this plan for the most part, but usually deviate at some point depending on what we're up to around town. Saturday nights we usually grill so I'll have a small filet mignon and occasionally a glass of wine, and on Sundays we usually have breakfast for dinner: scrambled eggs (half whites), 2 pieces of Applegate Farms (clean) bacon, and a whole wheat waffle with a drizzle of honey. 

No I don't have a splurge meal! Since I have detoxed from sugar I don't get those cravings anymore. But that's not to say I eat a perfectly balanced diet every day. Sometimes I use too much salad dressing and sometimes I want a big cheeseburger and a Guinness and sometimes I have one. Sometimes on Saturdays I drink too much wine and subsequently eat too much cheese and crackers. But not often enough to matter.

And yes there are days when I screw it up! Usually when my family is in town and I'm putting out trays of snacky stuff that I don't usually eat, or when I'm on vacation and decide to chuck it all for a few days and eat whatever looks good at the time. It doesn't take much of that before I am craving a return to the routine! I truly do love eating healthy food above all.

95% of the time, this is my diet. I love it! It works well for me and I feel very nourished and content. I eat every three hours or so and stay satisfied all day long. Keeping to a routine like this and keeping my calories clean and balanced makes it very easy for me to get out there  and (you know what comes next) get healthy!


sumoffood said...

what a great sample of a well balanced meal... going to try those breakfast muffins. i like the idea of making them ahead..i'm all about grab and go so i spend a day or two a week planning and preping so i can do that too...

Vanessa Gabriel said...

Great post, Heather! Thanks for the insight, I really DID want to know what you eat. All of this looks DELISH!