My typical day of eating & Exercise
This is just a sample day that I tracked every detail of what I ate & the activity I did. This isn't how every single day looks like because I like to mix things up & I do eat out on dates with my boyfriend, get drinks with friends sometimes, etc. BUT this is a very, average day-to-day picture of my meals & calories burned.
I used MyPlate to look up the foods & track the calories, fat, carbs, protein, sugars, etc...
This is for those of you who might want an idea of what a "clean eating" & active lifestyle looks like. There is nothing crazy about it! :)
Wake Up Early
Drink glass of warm water with lemon & eat half banana [+50 calories]
Walk Denzel for 45 minutes: [-140 calories]
Breakfast #1:
- 1/2 cup plain Greek yogurt
- 1 tsp pure Vanilla Extract
- 2 tsp Cinnamon
- 1/4 cup raw Walnuts
- 1/2 banana
- 1 tbsp Chia seeds .... MIXED together.
- 1 cup loose leaf Green tea with 2 tsp lemon juice & 1 tbsp raw honey
[+489 calories]
TRAIN for 1 hour:
- Typically: a HIIT, Hills or Swim workout + a circuit of either lower, upper body or core
[approx. -800 calories]
Breakfast #2:
Protein Smoothie:
- 1/2 cup frozen strawberries
- 1/2 cup blueberries
- 1/2 dragonfruit
- 1 tbsp natural peanut butter
- 1 cup unsweetened almond milk
- 1/2 scoop Vega Protein or Shredz Women protein
- BLENDED +
- 1/2 cup Whole Grain granola with pumpkin seeds
[+532 calories]
WORK: Train clients @ Gym (I move around & stay active, but I don’t usually “work out” with my clients)
Lunch: Open-Faced Ham & Turkey Sandwich
- 1 piece Whole-Grain bread
- 2 slices ham
- 1 slice turkey
- 1 cup spinach
- 1 small tomato
- 1/4 onion
- 1 tbsp olive oil
- salt & pepper
[+367 calories]
Snack:
Chocolate Chip Cookie Dough Quest Bar
[+190 calories]
Dinner:
- 1 Chicken Breast (or 1 serving salmon, pork, turkey breast, etc.)
- 1/2 cup cooked Quinoa
- 1 cup Mixed baby greens
- 1/4 cup raspberries
- 1 tbsp balsalmic vinaigrette
- 2 tbsp sliced almonds
[+404 calories]
Dessert :) I don’t have dessert every night but here’s a sample of what I do have 2-3 days/week
Dark chocolate & 1/2 dragon fruit [+79 calories]
OR
2 chocolate chip cookies & 1/2 cup ice cream [+280 calories]
OR
1-2 glasses white wine [+150 calories]
TOTALS:
40% Carbs
22% Protein
38% Fat
Calories consumed: approx. 2200 calories
Steps: during work & just "life": 10,000-12,000/day = [-1000 to 1400 calories]
Calories burned: approx. -2100 calories
Email me with any questions :) bodiesbyh@gmail.com