So, as you may know by now I try my best to eat healthy and exercise daily and I track everything I eat (sounds like a lot more effort than it actually is I promise). But for a very long time I only focused on calories, I didn’t even give things like protein and carbs a second thought, I just assumed if I was sticking to my calorie goal nothing else really mattered. Since going to the gym more, I began to focus just as much attention on weights/building muscle as I focus on cardio and through research I realised calories aren’t the only things I should be thinking about!
Before you roll your eyes and assume this is just another post trying to guilt trip you into thinking you should be cutting even more things from your diet, it isn’t! It’s more about trying to add certain things to incorporate more of the good stuff into your diet that will ultimately help you day to day and with your fitness/health goals!
I posted these screenshots on Twitter recently because I was really happy with how well I’m doing at hitting my goals and asked if anyone would like a blog post on what I eat in a day to get there and as many people said yes… here goes! 😀
Disclaimer: I’m not a nutritionist, nor am I at all claiming to be a health specialist. My goals were all worked out by My Fitness Pal determined by my height/weight/activity level/age etc so make sure you do your own research if you’re starting to count your macros!
My fave breakfast is porridge & fruit and I don’t really change it up it I’m honest. I use Nairn’s Gluten Free Porridge (I only use gluten free due to an intolerance, the macros in Oats So Simple porridge are very similar!) made with 150ml semi skimmed milk. To add flavour I use Stevia Sweetener and 50g frozen berries (much cheaper than buying fresh fruit, lasts longer and they melt as soon as they’re added to the porridge). This breakfast is super good to start your day well, it releases energy slowly to stop you from crashing by 11am and berries are full of antioxidants and vitamins! (Also it tastes bloody lovely)
My morning snack is always a coffee, I normally go for a small skinny latte or a latte made with semi skimmed milk and use sweetener to sweeten it up! I know there are much ‘healthier’ coffee’s I could go for, for example an americano, but I like latte’s and it’s my little mid morning treat that I look forward to!
As I’m currently working in an office I take the same lunch every day, it’s not overly exciting as it’s more or less just a packed lunch but what I’ve been eating every day is a ham sandwich made with 5g low cal spread, and 5g light mayo, I also take a packet of Hula Hoops new baked crisps (if you haven’t tried these you need to!) and a chocolate brownie flavoured Fibre One bar (also gorgeous).
Pre-Gym Afternoon Snack
As I have my lunch around 12.30pm, by the time I get home from work and get ready for the gym it’s usually getting on to 5.45pm and I’m very ready for my tea. To give me energy for the gym I have a protein shake using the chocolate protein powder from My Protein made with 200ml Almond milk and a scoop of VitaFibre also from My Protein as I find reaching my Fibre goal to be one of the hardest!
Tea (or dinner if you’re not from the North East!)
For tea I usually try to choose something relatively low carb and high protein. A tea I have often is 5 Heck chicken sausages, 3 slices of bacon and around 70g roasted cherry tomatoes. This is such a good tea to have if you’re fancying something that feels a bit naughy, you could even add egg for extra protein!
For a lighter tea on days that I’m not as hungry I like to have salmon with 40g asparagus and 100g roasted cherry tomatoes, salmon is a good option for tea as it is full of healthy fat and you could add something more carby with this to make it a more filling substantial tea!
I literally live for my evening snacks, I know some people say you shouldn’t eat past 6pm but that would mean sacrifycing my snacks and I could never do that! I usually have a Whitworth’s Berry and white chocolate Shot, these are absolutely gorgeous and they curb my chocolate cravings! I also usually have a mini packet of chicken Fridge Raiders and a Muller Light yoghurt to end my day!
Average Daily Total
Calories: 1557kcal (goal=1580kcal)
Carbs: 156g (goal=157g)
Protein: 132g (goal=118g)
Fibre: 26g (goal=25g)
Sugar: 52 (goal=59g)
Fat: 48g (goal=53g)
As a general these are the macro’s I usually end up with at the end of the day, I’m more than happy to go over protein or fibre, but I try to stay within my calorie, carbs, sugar and fat goal!
I hope this has helped anyone that is struggling to reach certain goals in terms of their macros, or even helped anyone who was under the impression that counting your calories means you’re starving yourself… it is very clear that I literally don’t stop eating all day! These goals can change slightly on days that I don’t get to the gym, but as a general they stay around this and I’m very happy with them at the moment!
Thanks for reading,