KALEANDCUPCAKES

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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.

Breakfast:
1 Serving of my homemade Overnight Oats.
1 Venti Skinny Vanilla Latte Iced
1 Serving Plain 0% Greek Yogurt

Lunch:
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.

Snack:
Venit Unsweetened Iced Coffee plus 1 Protein Bar

Dinner:
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.

Snack 2:
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.
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Member Comments About This Blog Post
  • KALEANDCUPCAKES
    Di that is correct. I don't like people calling meals or snacks as treat or reward because we are not dogs so we don't need rewards for good behaviour. I also don't like cheats. We wouldn't cheat on a test or cheat the government. So why cheat yourself out of successful eating.

    Kendra- yes no same meal plan works for everyone. We need to find our own healthy that is realisitic, balanced, nutriously filled with healthy foods and works just for us long term.

    1054 days ago
  • KENDRACARROLL
    It's all about what works for us individually.
    Keep up the good work.
    emoticon
    1054 days ago
  • DIFROMWYOMING
    Appreciate you sharing this- I think it's a good idea to stop thinking of food as 'cheating'....it usually sets us up to keep on cheating since we already failed.
    1056 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.