For today’s post I wanted to share with you what an average day of food and drinks looks like for me, and in general how I recommend that my clients eat for optimal energy levels, lean muscle mass, and body fat percentage. (Disclaimer - my way is not the only way. It’s the best way that works for me and how to coach others)
From top left to bottom right (Picture below):
1) Water (Start the day with 1 glass and drink throughout the rest of the day!)
2) (Veggies and Protein) For example: Greens juice and protein powder smoothie
3) (Protein, Veggies, Starchy Carb, Fat) For example: 2 Eggs, chicken sausage, sweet potatoes, onions, spinach, yellow peppers, and Avocado
4) (Not really for macro or energy reasons, but for the love :)) Iced coffee, splash of cream
5) (Protein and Veggies) For example: Steak salad
6) (Protein, Carbs, Fat) Plain greek yogurt, berries, granola
7) (Protein, Veggies, Fat) Chicken and veggies (broccoli, cauliflower, mushrooms, onions, brussels sprouts).
*80% of the time I focus on the following throughout the day:
- 8-10 servings of water
- 5 servings of veggies
- 4 to 5 servings of quality protein
- 2 to 3 servings of starchy carbs from whole real foods
- 3 to 4 servings of quality fats
*10-20% of the time I eat what I want even if it doesn’t fall into these guidelines.
Over time I have come to learn that I see the best results with my energy and body composition when my 2 to 3 servings of carbs are before and after a morning workout, or if I have a really busy hectic day, I need some type of starchy carb at dinner, otherwise my cravings make themselves very well known, and all I want is a burger, fries, and ice cream!
We are all different, and our bodies operate differently… it can take some time to figure out how many servings of protein, carbs, and fat work best for you, and when… But in my opinion the best place to start is with veggies. If you can eat 4 to 5 servings of veggies per day, and make that a habit, you’ll eat less of other things that may not be in line with your goals, you’ll start to feel better, and you’ll be able to move on to another habit.