I’ve been going over my client’s food journals for years, so once in a while I think it’s only fair to show everyone what I’m eating! Below is how a typical week of eating would look for me. The main meals change weekly to keep things interesting, so keep in mind I don’t eat quinoa only! On deck for next week is egg salad wraps and spaghetti squash.
With all of the food journals I’ve looked at over the years, the two biggest mistakes I see most people make is: 1). They’re not eating enough, and, 2). The quality of the food is weak.
For lasting success, you need to eat often, eat clean, and make sure you’re taking in enough calories for your caloric needs.
Friday
7:30am – Gluten free (GF) oatmeal with 1 tbsp. natural peanut butter + 1 black coffee w/ tsp. of maple syrup.
10:30am – Goat’s yogurt with strawberries
1:00pm – Quinoa salad: quinoa, peppers, onions, spinach, chicken and homemade dressing + 1 dried piece of ginger
2:15pm – 30 minute UgiFit workout
3:00pm – Protein shake: Proteins Plus Vegan powder, pumpkin puree, mango, pumpkin pie spice, instant coffee
6:00pm – Pork, brown rice, broccoli
8:00pm – Cocoa powder drink with almond milk and beet sugar
Saturday
8:30am – Coffee w/ almond milk + protein shake: Proteins Plus Vegan powder, almond milk, blueberries, banana, kale
12:30pm – Tuna Melt: Organic canned tuna, carrots, onions, real mayo, feta cheese, brown rice wrap; broiled
4:00pm – Almonds & dates
5:00pm – 1 hour walk
6:00pm – 1 beer
8:00pm – GF sausage, baked potato, grilled eggplant with olive oil and S & P + 1 piece of dried ginger
Sunday
8:30am – Coffee w/ almond milk
9:00am – GF oatmeal with almond milk, chia and pumpkin seeds
10:30am – 45 minute heavy weight workout
11:30am – 2 fried eggs, potato, 1/2 GF sausage
3:30pm- Grapes, carrots, plantain chips, brown rice cakes with hummus, + 3 beers
6:30pm – Mixed salad with blueberries, oranges, almonds, homemade dressing.
Steak, stuffed mushrooms (cream cheese and garlic) + cheesy broccoli (broccoli, brown rice, cheese)
7:30pm – Slice chocolate GF cake + 1 wine
(Bday dinner at Matt’s parents, so saved it for my cheat meal)
Monday
8:30am – Black tea + Nature’s Path cereal w/ almond milk
11:00am – almonds
12:30pm – Organic tomato soup with added brown rice & beans for protein + nut thin crackers with tomato dip
3:30pm – Grapefruit + almonds
6:30pm – Indian take-out: Chicken made in tomato sauce with peppers, ginger, garlic, chillies, and ground Indian spices
(appetite is low – not feeling the best today)
Tuesday
7:30am – Black tea + protein shake: Proteins plus vegan powder, almond milk, mango, pumpkin puree, kale
10:30am – Almonds and dates
12:30pm – Chicken pakora (chicken fried in chickpea flour), brown rice, broccoli
3:30pm – Raw veggies + 1 soy latte from Starbucks
7:00pm – Quinoa Salad: quinoa, black beans, peppers, onions, kale, parsley, apple cider vinegar, salt + 1/2 beer
8:00pm – Brown rice cake with natural peanut butter and honey
Wednesday
8:00am – Black tea + GF oatmeal with almond milk, chia and pumpkin seeds
9:15am – 90 minutes of yoga
11:15am – Chicken, broccoli and brown rice with a little Bragg’s all purpose seasoning to add some salty flavour + 1 piece of dried ginger
2:00pm – Almonds + grapefruit
5:20pm – Quinoa salad – same as above + Goat’s yogurt with mango
6:45pm – Almonds
Thursday
8:00am – Black tea + Protein shake: Proteins Plus vegan powder, blueberries, banana, almond milk
11:00am – Almonds + raw carrots
12:00pm – Goat’s yogurt with mango
2:30pm – Black tea + Quinoa salad + piece of roast beef
5:20pm – Almonds
9:30pm – Chicken w/ 1/2 an avocado
Showing you the difference between liking and loving your body,
Ashley Dale Roy
