This post is for my neighborhood Health & Fitness Club primarily. A couple of people have asked for a typical rundown for what I eat during the day.
Breakfast: Oatmeal with 1 T ground flax, 1 T chia seeds, 1 T natural peanut butter, and either a stevia packet or a drizzle of agave to sweeten.
Nutritional Breakdown: 392 calories; 16 grams of fat (from the flax and chia seeds); 11 grams of fiber; 47 grams of carbs; 13 grams of proteins
Snack: Green Smoothie - I always have two cups of a variety of greens, 1 banana, 1 other piece of fruit (lately orange, kiwi, or pear), and 1 cup of blueberries. I add stevia or agave to sweeten.
Nutritional Breakdown: 372 calories; 1.5 grams of fat; 19 grams of fiber; 90 grams of carbs (fruit); 8 grams of protein
Lunch: Lately I have just been having my Shakeology for lunch. Or I will split my green smoothie in half and have the first part around 10:30am and the second part around 1:00pm. Then I will save my Shakeology for 3pm about an hour before I exercise. I vary my Shakeology recipes. My current favorite is one scoop of Shakeology, 1 cup of water, 1 cup of coconut milk or almond milk, 7-8 frozen strawberries - neopolitan milkshake!
Nutritional breakdown: 298 Calories; 6 fat grams (from the coconut milk); 7.5 grams of fiber; 36 grams of carbs; 19 grams of protein
Dinner: They vary, but I normally have a romaine based salad (2 cups), around a cup of beans, some sort of vegetables like bell peppers, onions, mushrooms, and mango salsa or regular salsa. Because it varies so much it is hard to determine the exact nutrition, but the typical tracking is around 400 calories. With the vegetables, beans, and salsa it is a high amount of fiber and protein as well.
According to Fitbit, I typically burn around 2400-2600 calories on the days I workout. My food journal tells me that I am eating between 1400-1600 calories right now. Because I am eating so much fiber I am not hungry. In the past when I have eaten the same amount of calories with more fats and animal protein I am starving. Fiber makes a huge difference for me. Ultimately as I get to an ideal weight I will be able to eat more and adjust accordingly, but I'm pretty happy with my current nutrition level and have so much energy!