I've had a lot of people tell me they'd like to lose weight but don't know where to start or what to eat. I think the nutrition part of a healthy lifestyle can be tricky and is often why people fail (well, that and lack of exercise ;)). So today I'm going to give you a breakdown of what I eat everyday.
I basically eat the same thing everyday. People have asked if I get tired of it. Nope, I don't. Because I get to swap out some things. Carbs for carbs (i.e. brown rice for quinoa), protein for protein (eggs for chicken), and fat for fat (avocado for Smart Balance butter).
Currently (and this changes as my muscle mass increases) I have a total of 1950 calories per day (probably more because I can eat as many veggies as I want, and I do).
7 egg whites
1 cup oats
What can you do with that? Well, some days I have scrambled egg whites and mix cinnamon and Splenda with the oats for oatmeal (just add water -- and I don't always cook it). Some days I put it in a blender with cocoa and coconut extract and make chocolate coconut "pancakes." They're more dense than real pancakes but it's a change from scrambled egg whites and oatmeal.
Sometimes I swap the oats with cream of wheat or Ezekiel bread. If I'm really in a hurry I swap the eggs with protein powder.
5 oz cottage cheese
1 c fruit
I'm not great at measuring the fruit. So I probably have a little more than a cup but I get hungry before and after this meal. Sometimes I blend the fruit with spinach, ice, and water for a smoothie.
1/2 c brown rice
4 oz chicken
1 tbsp Smart Balance butter
I love this mixed or separate. I love it microwaved, sautéed, or in the oven. I swap the rice with red potatoes, sweet potatoes, quinoa, Ezekiel bread (if I'm in a hurry). I swap the chicken for egg whites when I haven't prepared chicken.
When I prepare chicken I try to do a whole bag at a time. That usually lasts about 4 days. Sometimes I cook it in the oven, sometimes I put it in the food processor to make ground chicken (and cook it like ground beef). I add seasoning like ranch powder, taco seasonings, or Mrs. Dash.
1 large apple (or 2 small)
3 tbsp almond butter or peanut butter (natural -- purchased in the bulk section of Winco)
Same as meal 3 but 1/2 tbsp Smart Balance butter instead of 1 tbsp.
1 c avocado
4 egg whites
1 1/2 c berries
Sometimes I have almonds, almond butter or olives instead of avocado. Sometimes I cook the egg white in Smart Balance butter instead of having an avocado. And sometimes I have peaches or apple instead of berries.
By the way, I eat meal 6 around 9 or 10 PM. So you don't have to stop eating after 6 like you've heard so much. I hate going to bed hungry and I never do. But it is all about what you eat. Everything I have is natural and unprocessed (unless you count the Splenda).
This food scale is my best friend. It's Eat Smart brand and I got it on Amazon for around $30.
I really hope this helps those of you who have food questions. If you have other questions or would like me to expound, feel free to ask!