ONE DAY FOOD JOURNAL
This month in FIT CLUB, we are ramping up our training schedule and working on reving our metabolisms by building more lean muscle mass. I have everyone doing doing a s*** load of burpess, squats and push-ups on top of their workout schedule (myself included).
REMEMBER—you can’t out-train a bad diet.
I wanted to share with you what I eat on a busy training day in hopes to show you that you can systematically add the right foods to your daily eating without going overboard.
When you are training hard, food choices matter even more.
ONE DAY FOOD JOURNAL
My food prep for the next day always starts the night before when I plan out (and usually make) my breakfast for the next day. I also make my smoothie the night before so I don’t wake up the whole house with the Vitamix at 5:30 am.
I prep my overnight oats by cooking my oats in a pot with a tablespoon coconut oil and a teaspoon of cinnamon.
5AM- Wake up and immediately have a large glass of lemon water to start my day. Our bodies are hard at work repairing themselves while we sleep and we wake up dehydrated so the best thing you can do for yourself in start by HYDRATING.
5:30AM- After getting dressed and ready for my day, I have my oatmeal loaded with hemp hearts, chia seeds, pumpkin seeds, berries and almond milk. I also make myself a green tea or coffee to take with me for the day.
(Pictured below is my sweet potato porridge, recipe at https://www.benaturally.fit/sweet-potato-porridge/)
8:30 AM- After teaching two early morning Barre Classes I usually have a little snack. Often times it’s a banana, spinach, almond butter, strawberry, protein powder smoothie and almond milk.
12PM- By now I have taught 4 barre classes and I’m usually pretty hungry! Lunch is an important meal so I make the time to re-fuel myself with lots of protein, complex carbs and healthy fats. Most days I have some kind of salad. But not just a light green salad:) Oh no, I go salad crazy and fill it with a ton of nutrient dense foods.
This is what most of my lunches look like, a macro bowl with quinoa, edamame beans, avocado, roasted veggies and more leafy greens. I use a lemon tahini dressing which I prep on Sunday and make enough for the week.
3:30PM – I have picked up the kids from school an it’s time for an afternoon snack (for all of us). I rotate between smoothies, coconut yogurt with granola and fresh fruit, and hummus with vegetables and crackers. On special days, I make the us all smoothie bowls. I love a good smoothie bowl as I can sneak my Pranin Organics multivitamin (safe for kids) and make it uber healthy.
GREEN SMOOTHIE BOWL RECIPE
2 cups of leafy greens
1 frozen banana
1/2 avocado
1 cup of yogurt (I use Yoso coconut yogurt)
1/2 cup of almond butter
1tsp of Pranin Organics http://www.pranin.com
1/2 cup of frozen mango
3/4 cup of almond milk
Toppings include kiwi, granola, coconut flakes and chia seeds
5:30-6:30PM- I try to eat dinner by 6:30 at the latest as I want to give my body time to digest before going to bed.
I like to keep it simple and not spend a lot of time in the kitchen at night. Evenings are busy times at my house as we have after school activites, I try to get some blogging/emailing done and my husband is often away traveling so fancy meals are not an option.
I build my dinner with this mindset: VEGGIES FIRST. Black beans tacos, a mighty Kale Ceasar with chickpeas, salmon with broccoli and yams, falafel balls with a greek salad, loaded sweet potatoes…
Here is my lentil falafel patties over quinoa and arugula salad. This meal took about 30 minutes to prep and 30 to bake in the oven. Very do-able.
6:30PM and beyond…. I shut down the kitchen and NEVER snack after dinner. I actually prefer to go to bed on a empty stomach. I get a way better sleep and feel great in the morning. I only have desserts on special occasions and prefer to just have a tea later in the evening if I am craving anything.
We also do our best to get out for a walk around the neighbourhood after dinner. This isn’t for our fitness but more for our mindset and a chance to spend more time with the kids. I have to admit that this winter has been challenging to get the motivation when it’s either freezing rain or just gross out (most of our vancouver winter). Definitely when the weather is nicer we are out walking every night:)
As you can see that I really get most of my calories earlier on in the day. I have a big breakfast, lunch and dinner and just 2 small snacks. I also really prioritize fruits and veggies at every meal. Eating a abundance of clean whole foods really makes me feel my best.
I know that a lot of people ask me what I eat in a day so I hope that this shows that with a little prep, eating healthy doesn’t have to be boring or restrictive. I want you all to feel great about your food choices because they are right for your tastes and your body.
xoxo
Rebecca