Typical What I Eat In a Day/Exercise Plan!

Next post: Detailed daily workouts!

I always get people asking me, ” like what do you actually eat, is it just lettuce!?”. Or another good one, “like you probably eat like 1 crumb a day”. WELL TODAY I WILL TELL YOU MY SECRETS THAT ARE NOT REALLY SECRETS. My diet is around 95% clean. I drink my water, I eat my breakfast, and I eat my dark chocolate. My diet consists of around 30-35% Carbs 40-45% protein and around 30-35% fat. I try to aim for 2-2.5L of water and approx. 25g of fiber to keep everything running smoothly. These are set towards my body type, and my fitness goals. I don’t advise ANYONE to try and replicate ANYONES diet because we are all different. This post is purely for inspiration. I eat  healthy not because i dont want to get fat, but because i dont like the way i feel when i eat things like oily  pizza, or donuts. I dont like feeling bloated, tired, unmotivated and just bad about myself. I eat to fuel my body so it can help me to become a better person not only physically but mentally.

*I don’t claim to be the fittest, healthiest person on this planet, but I strive for balance not perfection!*

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A typical day for my includes 3-4 meals daily, and I usually like to workout 5-6 times a week alternating between HIIT, Cardio and Strength. My workouts consist usually of 50 min HIIT sessions, 60 min cardio sessions or on strength days 15 min cardio warm-up and 45 min weights with a 5 min stretch. A week of workouts will be posted next on my blog!

7:30- Breakfast

Breakfasts are a must for me. I cannot go a morning without breakfast as it helps me eat less throughout the day, and not crave carbs or sugar  as insulin levels dont drop do to the lack of food in my stomach. *Science rulesssss*

Options #1.  Egg whites + 1 whole egg, spinach, red bell pepper with a rice cake topped w/almond butter and sugar-free jam.

Option #2. Two rice cakes topped with peanut-butter ( natural not that Kraft Crap) , a banana and topped with chia seeds, or hemp seeds and some maple syrup or honey. ( Again, dont you dare disgrace this planet and use aunt jamima or anything other than : maple syrup as the only ingredient)

Option #3. Over night oats * i have a previous blog on it so check that out*

Option #4. Smoothie bowls/Acai Bowls * Check previous blog post*

11:00- Lunch

I always make sure my lunches are packed with at least 20-25g of protein whether that’s animal or plant protein keeping me full throughout the afternoon. I like to pair it with some kind of healthy fat and a vegetable.

Option #1- Spinach w/ half 1 mashed avo and a can of tuna. The avocado acts as a great substitute for salad dressing.

Option #2.- Mixed greens with cherry tomatoes, cucumber, onion, pepper, mixed nuts and seeds, chicken breast and a dressing of olive oil + apple cider vinigar. – stay FAR AWAY from pre-made dressings as they are PACKED with sugar and chemicals.

Option#3.- Beans + Corn salad with mixed vegetables great for adding into wraps with some guac, on top of salads, or just alone. Recipe coming soon!

Option#4- Lentils, or quinoa with brown rice mixed with some type of vegetable.

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2:00-4:00-Mid-day snack or Pre-Workout 

I usually like to keep this snack pretty light, mostly consisting of fast acting carbs that I can digest quickly before I workout.

Option #1-Rice cake 1/banana

Option#2= Berry smoothie w/almond milk and flax seeds.

Option#3.-Apple with amond butter

Option#4-Toast with mashed avo, hemp seeds and olive oil.

6-8-Dinner

Usually my mom cooks all of my meals and they consist of some type of protein ( Chicken, Lentils, Quinoa, Beef,) with a salad, and a side of vegetables ( broccoli, tomato and cucumber salad, roasted sweet potatos, or a baked vegetable like quash, eggplant or zuchinni).

I usually dont snack at night as i can only sleep when i have my food digested or else it gets uncomfortable but if i do have something I love to have:

-Orange Pekoe tea w/almond milk and honey

-3-4 squares of Lindt 70% dark chocolate

-Cut up apple with almond butter

I hope you found this some-what interesting and it gave you some inspiration on how to get healthier habits or meal ideas. As you can maybe tell i haven’t included any dairy because I dont include dairy in my diet for economical and personal reasons. I make sure to eat this way EVERY DAY because going HAM on the weekends and eating salads mon-fri is not going to make real changes. REMEMBER, 70-80% DIET, 20-30% EXCERSIE! So as much as i like to workout, I do it to feel good and to manage my stress levels as well as gain lean muscle!

Please enter your email and get updates every-time I post something new! XOXO- Erica

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