A Sample Day of Healthy Eating for Me
I get asked all the time what I eat. Somehow people think I am this perfect angel who only eats kale, organic berries, and triple purified water.
While I would say I do eat pretty well, I live by the 10-20% moderation rule where I am ok not eating well for a small % of the week’s meals.
So ice cream once a week, maybe a frozen pizza—it’s not the end of the world. But for most meals, I eat real and eat clean.
Here is a sample day’s worth. I will preface this by saying this isn’t what I am currently doing, since I am training 15 plus hours a week for Ironman so my calories and carb needs are much higher now. I might have what is below but will eat larger portions or include more carbs with the meals.
This would be more for a typical pre-tri diet where I am only exercising 4-6 hours a week:
Breakfast: 6 whole local free range eggs, cooked in about a tablespoon of coconut oil, scrambled with a cup or two of veggies. Possibly an apple or some berries if it is a big workout day.
Snack or post-workout: Smoothie at the TC made with frozen berries, whey protein, almond milk, and our hydrolyzed collagen.
Lunch: Huge salad with dark leafy greens. Protein would be chicken usually but could be steak or fish. Fats would be olive oil and vinegar with some slivered almonds or other nuts.
Snack: String cheese, a natural (non-nitrate) local beef stick. Possibly a handful of raw nuts if still hungry.
Dinner: Protein (different than lunch) so it might be fish, beef, chicken, or something else. Will have at least one main non-starchy vegetable. Asparagus has been a favorite lately, but brussels sprouts with a tiny amount of bacon has been another favorite. Low carb is important in the evenings unless you are exercising hard at night.
Water intake is about a gallon and I do my best to spread it out throughout the day.
For women, reducing portion size by about 30% is probably best.
These are very general guidelines but I hope that gives you an idea of an ideal eating day with the combinations of fats, proteins, and carbs.
The more you can avoid:
-Enriched wheat anything
-Vegetable oils (canola, soy, etc)
The much healthier, leaner, and more energetic you will be.