What a Nutrition Coach Eats (daily meal plan)
Tuesday, September 19, 2017
When I am on my game I am on my game. Someone last week asked me what it is I actually eat in a day which helps me loose weight, so I am going to share with you what I would make as a meal plan for myself for 1 day.
Now my caloric intake and nutritional needs are obviously different than the next person which is fine as each person needs more or less depending on a variety of different factors. But here are my basics:
Daily Caloric Needs: aprox 1800 calories
Daily Protein Needs: 100g +
Daily Fibre Needs: 40g +
These are the numbers I aim for as minimums per day. Now to what I eat.
I try to add a variety of different fruits and veggies as each colour has different health benefits so this would be a sample for only 1 day. each day would differ.
I am also a caffeine addict so coffees of different types are must for me daily.
1 Serving of my homemade Overnight Oats.
1 Venti Skinny Vanilla Latte Iced
1 Serving Plain 0% Greek Yogurt
1 Salad with Chickpeas, Arugula and baby kale, sweet potato, quinoa, mango, avocado, red peppers, baby grape tomatoes, raisins, fresh herbs and olive oil dressing.
Venit Unsweetened Iced Coffee plus 1 Protein Bar
High Fibre Turkey Tacos with La Tortilla Wraps and Guac or Turkey and Kale Chill with 6 beans.
Baked Seabass with breaded topping and light tarter sayce, Blue menu Whole Grain side and Steamed Veggies.
Insert 200cal craving here. sometimes it can be 2 mini doughnuts or 1 skinny ice cream bar. Whatever I'm craving as long as its at or under 200 calories.
The thing for me is I don't refer to things like ice cream bars as treats or cheat meals it defeats the purpose of learning to eat healthy. I learn to treat them not as forbidden foods but as regular food and introduce them in a healthy way into my daily eating. I could literally be at the mall, feeling like its time for a snack and decide to have a soft serve ice cream small from DQ (165calories). I am satisfying a craving of something sweet, feeling powerful by not feeling restricted and when I'm done the ice cream I move along with my day and keep myself on track. It truly helps.