Because a day isn't enough!
Being a health coach, or maybe just because I bang on about metabolic health a lot, I often get asked what I eat.
And I mustn't be alone - I've seen loads of posts over the years from others in the health space titled ‘What I eat in day’.
But in my opinion, sharing what I eat in a day might not necessarily cut it.
ONE DAY? Anything could happen!
And honestly, one day can be quite different to the next even if the overriding 'theme' is the same.
So here goes!
This is a recent, random week in the life of me to give you an idea of what an evolutionarily consistent diet looks like. For ME. Everyone's different.
It's certainly not masterchef, and some combos might not seem very 'textbook meal'. But who wants to be a textbook? 🤷♀️
I've also included my activity for context, and the rough times of each ‘feeding’. My work times vary so that comes into play. And I’m often shoving in the ‘lunch’ in between clients too (which is not ideal), so quick clean grabs are a winner.
Thursday
6am - Black coffee
7am - Strength & Conditioning session
8.30am - Chicken, sweet potato, a peach.
11am - Coffee with a dash (A2 milk).
1.30pm - Left over salad, 1 burger patty, I Chief Beef bar, 1/3 of an avo.
6.30pm - Lamb chops, greek salad + balsamic glaze.
8pm - Square of 90% lindt dark choc.
Friday
5.30am - Black Coffee
6am - 40min Ruck
7.30am - 3 scrambled eggs, a bit of lamb, grilled zucchini, rockmelon.
11am - Coffee with a dash.
12.30pm - 2 x Chief Beef bars and some raw nuts.
6.30pm - Char Sui chicken, roasted broccoli, pumpkin, onion.
Saturday
6.30am - Black coffee
7am - Strength and conditioning session.
9am - Bit of chicken, 2 eggs, bit of steak, a mango, some blueberries.
1.30pm - Yoghurt bowl, pictured above! (YoPro Perform natural yoghurt, coconut flakes, activated nuts, cacao nibs, hemp seeds, a few frozen blueberries, drizzle of Lakanto monkfruit syrup).
7pm - Nibble platter (maccy thai fish cakes, seed crackers, jarlsberg cheese, pickles), 2 glasses organic rosè.
9pm - De Nada sugarfree icecream.
Sunday
8am - Black coffee
10.30am - Noshu Pancakes & Bacon, drizzle Lakanto monkfruit syrup.
12pm - Coffee with a dash
2pm - Tinned red salmon & avocado
3pm - Cup of tea + honey
6.30pm - Shepherds pie, grilled zucchini and mushrooms
Monday
5.30am - Black coffee
6am - 40min Ruck
7.30am - 3 scrambled eggs in butter, bit of steak, 1 piece Well & Good low carb seed bread.
2.30pm - Chicken curry with loads of veggies (no rice)
4pm - Watermelon
6.30pm - Tasmanian salmon, coleslaw, homemade mayo
Tuesday
6am - Black coffee
7am - Strength and conditioning session
8.45am - Post workout smoothie (scoop of Banter grassfed WPI, 1 banana, almond milk, cacao powder)
11.30am - Coffee with a dash
12pm - Tinned red salmon, 1 grassfed burger patty, leftover coleslaw
6.30pm - Steak, mixed salad with cheese & avo + balsamic glaze
Wednesday
5.30am - Black coffee
6am - 45min Run
7.30am - Bit of steak, 1/2 burger patty, blueberries, 1 piece Well & Good low carb seed bread
10am - Coffee with a dash, True Protein bar.
12.30pm - Sardines, coleslaw, homemade mayo
3pm a few nuts
6.30pm - Grilled citrus pepper chicken (Mingle spices), watermelon/cucumber/mint/goats cheese salad
⭐️ Note the key themes ⭐️
Protein is prioritised. I'd easy have 120g most days, sometimes more because I lift weights and I value my metabolically active tissue (MUSCLE). At approx 60kg I go off about 2g protein per kg of body weight (or goal bodyweight for those looking to lose or gain). There are ALWAYS multiple sources of cooked protein ready to go in our fridge. How? Why? Because I make it happen. I prioritise cooking it!!
Carbohydrates (particularly starchy types) are 'deemphasised' but not missing. And almost entirely in the form of vegetables or fruit. Occasionally I include a small amount of GF grains like rice/quinoa/oats/sourdough.
I'm relaxed with Healthy Fats but not tooo relaxed. Getting creepy with fat is my undoing every. single. time. as far as ending up in a calorie surplus goes. Fat is awesome and critical to health but SO calorie dense and not as filling as protein either so very easy to over-consume. Fats used for cooking are olive oil, coconut oil or butter. Salads with extra virgin olive oil. Otherwise its fats found naturally in food in their natural state - egg yolks, avo, nuts, coconut, olives etc.
I like coffee 😉. But i draw the line at two. The first one is always black as i like to extend my fasting window as long as possible (although i don't push this very often into strict IF anymore) and I always do my training in the morning, in a fasted state.
I include occasional full fat dairy in line with a primal diet.
I include occasional sensible indulgences like organic wine (or good quality bubbles), high cacao dark choc, clean protein bars, sugarfree icecream, honey, gut friendly sweeteners (stevia/monkfruit).
Water isn't specifically mentioned but it's everywhere. I start the day with about 500ml easy - immediately upon waking (after I pee, and before coffee). Then drink around 1.5-2L throughout the rest of the day. I could probably have more but it's not my strong point.
Probably the most important thing to say is that I LOVE my food. I love every meal. It’s effortless and I don’t feel deprived in any way 😍
But once upon a time this wasn't the case!
I was metabolically unhealthy, eating way too many carbs & inflammatory foods, nowhere near enough protein, and in the mindset of ‘what can I get away with’. Add that to over-training thinking I could punish myself thin, emotional eating, and alternating binge eating with emergency diets.
I thought I loved my food then!
But really I was just driven by uncontrollable cravings BECAUSE OF my poor food choices, suffered addictions to sugar in all it's forms, was constantly searching for a dopamine hit from hyper-palatable processed treats, 'rewarding' myself for things with junkfood, and was essentially brain-hijacked by thoughts of my next meal.
So if this is currently you 👆, know that’s it’s not a jail term. You can absolutely turn the ship around.
If I did, you can too!
If you'd like some direction with this or some guidance on how to get started, there are a few ways I can help.
You can book a private consult with me, or perhaps jump into my 30 Day Metabolic Reset program!
Even if you choose to experiment on your own, that's brilliant.
Pat yourself on the back for prioritising your health - it's the most important thing you'll ever have.
Comments