A DAY OF EATING - INCLUDING CALORIES AND MACROS!
Hello My friends!!
NUTRITION. The one thing most of us struggle with and find it hard to stick with. What if i were to tell you would really never have to follow another meal plan or diet again? Never feel restricted again? Sounds way too good to be true, I know. This is how i eat most days during the week. 3 healthy meals, one healthy snack - Tasty and healthy. I don’t avoid any types of foods - ever. If you have food allergies, this is one thing, but if you are avoiding foods because you have been told that they are unhealthy or going to make you fat, please stop restricting yourself. You are gaining fat only if you are eating TOO MANY CALORIES - NOT because you are eating carbs, dairy, gluten or wheat!!!!! I have already discussed how you figure out your calories in this VLOG. If you need a refresher, reminder, or motivation to get back on track and stay in control - please re visit this!
When people say that hate calorie counting, its tedious, time consuming, obsessive…etc… i ask them this - “what you do you hate more? Having pants that do not fit well, out of breath because you are carrying a few extra pounds, low energy?” My dad counted calories last year for 2 months and lost 4 belt loops on his belt!! He could barely read the information on his phone, and stumbled with his fat fingers inputting his food each day. He will tell you this “ yes, it was a bit of work and a little tricky with his lack of eyesight (he is 71 after all) but i sure feel great and I’m so happy with how much more energy and confidence i have. Enough said!
My message always come from love. It may come out a bit harsh, but if you know me personally, you already know my approach is often less than delicate. There is no time to beat around the bush - get your life back! Learn what foods are maybe not working towards your health goals and get in control. KNOWLEDGE IS ALWAYS POWER!
Enjoy!
Here is a typical day of eating for me during the week.
BREAKFAST
Whole wheat toast - 110 calories
2 Fried Eggs - 156
slices of Roma Tomatoes - 8
2 slices of Ham - 48
Total calories - 322 total calories - 27g protein - 23g carbs - 8g fat
LUNCH:
Make My Own Salad from Fork and Salad
2 large handfuls of Kale and Spinach - 74 calories
.5 Cups Black Beets - 110
.5 Cups Sliced Beats - 40
1 Cup Celery - 16
1 small Cucumber - 15
100g Roasted Chicken - 165
1 oz Feta Cheese - 70
2 Tbs Croutons - 35
Coke Zero - 0
2 Tbsp Olive Oil - 240
1 clove garlic - 4
Herbs in Oil for Pesto Dressing - 0
Total Calories - 769 - 45g Protein - 48g Carbs - 37g Fat
SNACK:
6oz Greek Yogurt w Honey - 190 calories
1 Up Nutrition Reds and Greens - 10
Total Calories - 200 - 12g Protein - 33g Carbs - 10g Fat
DINNER:
6 oz Atlantic Salmon - 312
1/2c White Rice - 100
BBQ Roasted Asparagus - 123
Total Calories - 535 - 34g Protein - 28g - Carbs - 25g Fat
CALORIES FOR ENTIRE DAY - 1,826
TOTAL PROTEIN - 131g
Calories and Protein are the 2 things I recommend you pay attention to. If your Protein is where is should be, your fats and carbs just balance themselves out.
Protein Recommendations - 0.8g of Protein per Kilo of Body Weight. I basically say 1g per pound of body weight. Although I have no idea how much i weigh, I’m guessing I am right on track!
Hope this helps! I really enjoy inputting my food and learning more about calories. It gives me a sense of control. I cannot make any excuses for my lack of progress if I am aware of what I am putting into my body each day!!!!
Would love to hear what you eat in a day and how many calories you eat each day! PLEASE SHARE BELOW!!!
In Health and Happiness,
T xx
