Welcome to “What I Ate Wednesday.” What does a regular weekday of eating look like for me? It always has the same formula:
- Three bigger meals: Breakfast, lunch and dinner
- Two medium-sized snacks: Mid-morning and mid-afternoon
- One recovery drink: A protein shake consumed directly after my workout
- Lots of water
While I don’t count my calories (even though sometimes I check in on my protein intake via MyFitnessPal), I aim for fairly equal serving sizes for my meals most days by using similar containers/dishes for food. During the week, I tend to stick to a handful of tried and true healthy-ish items and save my desserts and indulgent eats for the weekends.
The biggest things I try to do each day include eating frequently enough that I’m never super hungry and having protein in every meal or snack so I stay full for longer.
Now what does all that look like in pictures? Here you go …
Breakfast at 5:30 a.m.
Overnight oats, made with Greek yogurt, almond milk, chia seeds, rolled oats and cinnamon, topped with a banana. A mug of green tea on the side.
A creature of habit, I eat this nearly every single day. Lately I’ve been trying new combinations, like adding a scoop of almond butter (it doesn’t spread well throughout the bowl) or crunched-up almonds (a little bland, and I eat enough almonds every day anyways), but nothing has been as good as the original. I’m still searching for a way to liven it up. Pumpkin perhaps? ‘Tis the season.
Morning snack at 8:45 a.m.
Cottage cheese with blueberries and crunched-up almonds.
Cottage cheese is full of protein and can be used as a base for anything. It’s a major staple in my diet. I go through a tub a week, sometimes more. I know it doesn’t sound tasty, but it’s worth a shot if you are looking for a filling and healthy snack idea.
Lunch at 11 a.m.
Salad with grilled chicken, grilled peppers, spinach, purple cabbage, grape tomatoes, garbanzo beans and balsamic vinaigrette.
My weekday salad is the place where I use any leftover meat and veggies from dinners. You can see taco night extras made it into this particular salad. In the break-room at work people always compliment my meals because the colors make it seem so fancy. It’s not fancy, but it does taste good.
Post-workout protein at 2 p.m.
One big scoop of Game Plan Vanilla Whey Protein mixed with water.
This is nearly the last of my Game Plan supply, so I’m on the hunt for another protein powder to try soon. I have a protein shake every day that I work out, within about 30 minutes of finishing, and it’s something I look forward to. I’ve been using this same pink bottle for so long, I think it may be time to invest in a new one. Poor little guy is starting to look worn.
Afternoon snack at 4 p.m.
Greek yogurt, a chopped up gala apple and some raw mixed-nut trail mix.
Parfaits are the way to my heart. I like to have plenty of textures and tastes in a meal, so mixing up a few of my staple items like this is an easy way to fill up with goodness. I’m pretty sure I go a little heavy on the nut eating these days, but they’re just so yummy.
Hydration stop at 5 p.m.
A hearty helping of coconut water.
Outside of one mug of green tea in the morning, water and milk, coconut water is the only flavored beverage I drink on the regular. This is my go-to brand, and when I’m feeling frisky on the weekend I like to reach for the pulpy kind. Coconut water is always in my water bottle when teaching BODYATTACK, because I need that little extra push to re-hydrate while dripping buckets full of sweat during the one-hour class.
Dinner at 8:30 p.m.
Zucchini pasta topped with sauteed collard greens, purple cabbage, tomatoes and turkey meatballs covered in tomato sauce.
Another smorgasboard of items, of course. I make my zucchini pasta noodles with a Veggetti during the day so I can have them ready quickly at night once I get home from classes or work. This is by far my favorite weekday dinner, and so I eat it at least twice a week. Last night was extra special, because I tried a new gourmet and healthy 100% natural pasta sauce sent to me by a company called Sauces n’ Love. More details on that coming soon, because it’s worth sharing.
*Un-pictured — A few swigs of almond milk straight from the carton. No judgment zone.
Okay, folks! That’s all the food I had yesterday, a regular ole’ Tuesday in the City. I’m heading off to work to train some clients and then teach BODYATTACK tonight.
Readers in the San Francisco Bay Area
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Stay in touch
I know you like to look at pictures of food via “What I Ate Wednesday,” so let’s stay in touch. Be sure to follow me on Bloglovin’, Instagram, Facebook and Twitter for more food and fitness talk throughout the week. And if you want to enjoy more recaps of daily eating, check out my previous posts:
- A full day of eating in pictures
- Another full day of my eats and drinks
- Real food isn’t always pretty
- Do you have a balanced dining out strategy?
- What I ate and drank all day
- Three meals, two snacks and a shake
- Food trucks and rest-day eating
- Plenty of protein at every meal
- Colorful fuel for a day of training
- Long days of training require a lot of food
- Making do on “What I Ate Wednesday”
- Healthy foods for a rest day
Questions of the day
What’s one fun thing you’ve done lately? Do you have a favorite protein powder? What’s your most frequently eaten weeknight dinner?