Colorful fuel for a day of training

Greetings from the middle of the week in San Francisco. Between training clients, trying new studio classes via my ClassPass membership and teaching my own classes, my days have been flying by over here. Next thing you know it will be Labor Day (a weekend in which Dave and I have some incredibly awesome plans)!

Yesterday, I worked for a few hours in the morning at Equinox, did my own workout, went home for a brief lunch-break and returned to train a couple more clients in the evening. That’s the life of a trainer. Long split days, spaced out over more than 12 hours. I don’t always get to leave for a break in the middle of the day, but if there’s a large enough window, I love to head home for a few moments to sit on my couch, eat a meal at home and regroup.

Now, because you are here for “What I Ate Wednesday,” let’s get to the food from my day yesterday, complete with some approximate calorie and protein counts. Other than some vitamins, gum and water, here’s everything I had …

Breakfast at 5:30 a.m. at home

Overnight oats and green tea. I make my oats with gluten-free rolled oats, almond milk, chia seeds, Greek yogurt and cinnamon, and I throw a sliced-up banana on top in the morning. My green tea is sweetened with almond milk and stevia. And this is basically my breakfast every day of the week. It’s filling and conveniently prepared ahead of time, so all I have to do is pull it out of the fridge when I wake up in the wee hours of the morning.

Oats and tea

This meal runs about 400 calories with 20 grams of protein, give or take a little bit based on my measurements.

Morning snack at 11 a.m. at work

Fuji apple and an energizing Focus Food bar by Game Plan. I’ve been loving the Game Plan products that I was sent a few weeks ago and will be providing more information and a full review soon. This combination definitely gave me the fuel I needed to hit the weight-room.

Apple and bar

This snack runs about 300 calories with just under 20 grams of protein.

Post-workout at 1:30 p.m. at work

Protein shake. For a little protein recovery after my more than an-hour-and-a-half weight-lifting session, I downed a Vega Sport Performance Protein shake.

Vega protein shake

This shake has about 125 calories and 25 grams of protein. 

I was sent Vega Sport Performance Protein Powder to try and review thanks to my involvement as a Sweat Pink Ambassador. Vega Sport Performance Protein Powder is all-natural, is plant-based and has nothing but good ingredients in it. In fact, it has tryptophan, which aids in mood boosting, in addition to glutamine, which aids in muscle repair. I’ve been drinking this as my recovery for about a week and have definitely felt good after consuming it. I love the fact that it comes in an individual serving bag, which is very convenient. While the shake serves its purpose for offering nutrients after a workout and does all it needs to do functionally, it doesn’t have the greatest flavor in the world. Convenience and utility though — well Vega’s got those two needs covered. Not to mention, the company is hoping to help people fuel themselves better with a catchy #FuelYourBetter campaign, and I like the sound of that.

Lunch at 2 p.m. at home

Salad salad salad. The past few days my lunch has been a combo of a thick green smoothie and a baked sweet potato, so today I knew it was time for a crunchy salad. This salad consists of spinach leaves, purple shredded cabbage, grape tomatoes, canned tuna, garbanzo beans and some balsamic dressing. I love putting tuna on a salad for some easy and quick protein. If I take a salad with tuna to work with me, I bring the easy pouches separate from the veggies. But because this meal was enjoyed at home, I had the ability to open up a full can, drain it and pour it on top.

Colorful tuna salad

This lunch runs around 375 calories with 30 grams of protein.

Afternoon snack at 5:30 p.m. at work

Greek yogurt and a very ripe banana. I brought this snack in my backpack to enjoy between my evening clients. I usually eat plain Greek yogurt, so it seemed like a treat to have the fruit-on-the-bottom variety for a change. 

Yogurt and banana

This snack runs around 250 calories with about 13 grams of protein.

Dinner at 8:30 p.m. at home

Veggie noodles and turkey meatballs, oh my! This colorful dinner is one of my weekly staples. I boil up some zucchini and squash noodles, saute up some spinach, grape tomatoes, purple cabbage and garbanzo beans (yes, the same things that made it into my lunch-time salad), and mix it all with pasta sauce and a few turkey meatballs. If you’ve never made zucchini noodles, it’s super easy, and you can see my post on how to do it here

Veggie pasta dinner

Yes, I have two big red bowls, and yes, I used them both yesterday, and yes, both meals eaten in them had similar ingredients. Whatever.

This dinner runs around 400 calories with 20 grams of protein.

Dessert beverage at 9 p.m. at home

And because I like to finish off my palate with something sweet, I had a glass of soy milk to end the night.

Soy milk

This glass of milk runs about 50 calories with 5 grams of protein.

I’ve been buying soy milk in addition to almond milk the last few weeks and I think I’m sick of it already. At first it seemed like a treat, but now I don’t like the artificial flavor. That was a short-lived experiment.

Alright folks, you’ve just seen a full day of fairly clean eating during the week, in which I needed some healthy fuel. I’ve pulled most of the nutritional content shown above, not only from the labels on the food packages, but also from my daily food diary on MyFitnessPal, a helpful app I’ve been quite obsessed with lately. My calorie and protein intake is different every day, and this day was probably on the lower side because of the two veggie-based big meals, but nonetheless it gives you a general idea — hitting just under 2,000 calories.

Now, I’m heading off to work and then attending another exciting ClassPass studio experience tonight. 

If you want to see more food recaps, check out my past posts, or visit the “What I Ate Wednesday” creator.

  1. A full day of eating in pictures
  2. Another full day of my eats and drinks
  3. Real food isn’t always pretty
  4. Do you have a balanced dining out strategy?
  5. What I ate and drank all day
  6. Three meals, two snacks and a shake
  7. Food trucks and rest-day eating
  8. Plenty of protein at every meal

Questions of the day

Do you plan your meals out or choose food on the fly? What’s your favorite thing to eat for breakfast? Do you prefer weekday meal recaps or weekend meal recaps, which are a little more indulgent and fun?

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  1. During the week, I plan out my meals. I find being organized helps me make better food choices, allows me ensure I’m getting proper macros and I stress less knowing that I have everything planned out (especially lunch). The weekend, I go with the flow. My breakfasts range from overnight oats, smoothies, protein pancakes, oatmeal or eggs.

    I like both recaps from you – weekday because it gives me ideas to switch up my meals and weekend because it shows that you’re not to strict and allow some treats 🙂 My suggestion would be to alternate your recaps. One week you can show weekday meals and the next you can give us a peak into your weekend.

    1. Hi Catherine! Great suggestion, thanks for that. It sounds like you have a healthy way to plan and enjoy a little a freedom. Weekend eats are way more fun. Have a good day!

  2. I love your meal ideas! I’m also aiming for 40% protein each day (MyFitnessPal is my BFF) and I’m always looking for more ways to fit it in. Do you follow a 40/30/30 macro breakdown? Or just trying to up the protein? 🙂

  3. I generally tend to eat the same foods so I know what to stock up on at the store but I do not have an exact meal plan per se. I used to drink soy milk, but I have been reading so many questionable things about soy lately that I stay clear of it.

    How much protein do you shoot for in a day?

  4. It all looks delicious! Love using spaghetti squash for noodles. Lately my favourite things to eat for breakfast are either, 1) Greek yogurt, protein powder, frozen banana, a little cinnamon, and nut butter; or 2) oatmeal with protein powder, egg whites, and nut butter (AND sometimes chocolate chips 🙂 )

  5. First off. I LOVE the tuna pouches for easy transport. It makes work lunch prep a breeze. I recently discovered salmon too! I’m sure I’ve just overlooked it, but now I flip-flop tuna, salmon, and sardines. I’m a meal planner. I don’t prepare meals in bulk (it’s just me, no kids or fam to tend to, so I’ve got time to make next day’s lunch at night), but I definitely plan detailed lunches every week. I have 2 breakfasts (a postworkout recovery smoothie, then a solid breakfast). I’ve been consistent with a Pumped-up Protein Smoothie- (frozen banana + vanilla protein powder + 4 cups of STRONG coffee), then about an hour later, I have an overnight mix of vanilla protein powder+oatmeal(soaked w/water), topped with plain Greek yogurt. It’s simple, and it looks vanilla, but it tastes like awesome, and it’s packed with protein. I know what you mean about soy milk. I drank soy before almond milk hit the shelves. They both taste great (depending on the brand) but almond is the clear winner! As far as recaps—all are awesome! I prefer structure over splurge, but I also enjoy creativity—which tends to happen more often on weekends =) at least, that’s the case with me! Love your blog, by the way. Good stuff.

    1. Hi Mary! Thanks for stopping by. Wow I want to try your pumped up smoothie, but I don’t drink coffee so I’d probably be wired. I never put protein in my oats, but it would be a nice addition of flavor. Have a good one!

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