Today I want to share with you what a typical day’s meals looks like for me around this time of year. In previous posts I had mentioned the importance of eating clean especially around the holidays when we tend to eat out more than usual and indulge in decadent foods almost on a daily basis. My focus is to always keep each meal balanced and to eat enough calories to keep me satisfied and give me tons of energy. So here I present to you what I am eating these days on a typical work day when I brown bag my lunch and have dinner at home.
Meal 1 (Pre-workout) 6:00 am – 1 Grapefruit
If you want to wake up at 6:00 am without the caffeine fix, I strongly suggest you eat a grapefruit. You will be so pumped and ready to start your day you won’t know what hit you. I like this as a pre-workout mini meal, it’s loaded with nutrients, carbs and it’s a natural fat burner.
Meal 2 (Post-workout) 7:45 am – Protein Shake: 1 scoop protein powder with no added sugar juice
After a tough workout, it’s important to have a recovery drink that’s a mix of protein and carbs; your body needs nutrients fast to start recovering and a protein shake is a convenient way to get exactly what you need. This is my go to meal whenever I finish working out.
Meal 3 (Breakfast) 10:00 am – Scrambled tofu with veggies
Before I switched to a plant based diet, I always loved having eggs for breakfast, so instead now I eat scramble tofu. It’s so delicious and can be prepared days in advance. I like to load it up with sautéed veggies like mushrooms, spinach and tomatoes, and then add a bit of hot sauce for extra flavor, I also have a small corn tortilla on side. See my previous post, “What’s really the most important meal of the day?” for the recipe.
Meal 4 (Lunch) 12:30 pm – Salad
I love having salad at lunch I find that it’s an ideal way to get lots of veggies, protein and a bit of fat into one giant container for work, much like with soups. I usually include 3 cups mixed greens with 1 cup onion, daikon and tomatoes, ¾ cup brown lentils in a lemon-olive oil vinaigrette. I also have 10 rice crackers on the side, for my complex carb needs.
Meal 5 (afternoon snack) 4:00 pm – Crudité
Another great way to load up on veggies is to have crudité (basically raw veggies and dip), I usually opt for 2 cups of a mix of celery, carrots, cauliflower and peppers with ¼ cup of hummus. It’s enough to satisfy any craving and keep me going until dinner time.
Meal 6 (Dinner) 7:00 pm – Grilled tofu with sautéed veggies
I’ve mentioned before that dinner should consist of lean protein and non-starchy vegetables with a bit of fat. With this meal I get that from grilled tofu seasoned with olive oil, Dijon mustard and dried herbs and spices, along with kale sautéed with pleurote mushrooms, sundried tomatoes and onions with a splash of lemon juice. It’s light yet hearty and delicious.
Meal 7 (pre bedtime snack) 9:30 pm – Handful of unsalted almonds
Within an hour of going to bed I always eat a small snack that consist of a mix of protein and a bit of fat; when you sleep you’re essentially fasting for around 8 hours, so eating a little something healthy is a good practice to avoid a spike in the blood sugar while you sleep.
So that’s what my meals usually look like on an ideal day, now that being said things do come up sometimes that cause an unexpected change in my meals, like last minute lunch meetings or holiday events. So there are days when my diet is less than stellar, but it happens, we’re only human and sometimes having a veggie burger and fries for lunch instead of salad is good for the soul. As long as indulging is not an everyday thing and you’re keeping up with your workouts, then you’ll be just fine.
Start It, Finish It