You know what bugs me more than anything else? When some beautiful, thin, fit woman says something along the lines of “Oh, I eat whatever I want…burgers, pizza omg LOVE”. It’s even worse when I scroll through instagram and see these same women posing with a stupid amount of junk food. I mean, we all know they aren’t actually eating all of that right? Maybe once in a while because everyone is human and sometimes humans need a burger and fries. But misleading the people who follow you by making it seem like you survive off a steady stream of junk food instead of good, nourishing food is just very uncool in my opinion.
The truth is this: most people who look great, eat great. What you eat really affects the way your body looks, no matter how great your genetics are. AND on top of that as you get older it becomes a little bit more difficult to keep it all together. Ugh, wish that wasn’t the case but sadly it is. I definitely need to keep my diet on track to keep my body looking the way I want it to and to keep my skin glowing and vibrant. When I don’t eat well, I don’t feel great and I can see an instant shift in how my body looks.
I have done these “What I Eat in A Day” posts before but I have made some changes in the past few months that have given me some incredible results, so I thought I would jump on and do a little update. Ever since starting John Benton’s workouts and nutrition program, I have lost 2 inches from my waist and 1.5 inches from each thigh. It WORKS for me. And I think a huge part of that comes from the nutrition program and shifting my macros around. I am still eating pretty much the same things as before and haven’t had to cut anything major out….I just adjusted when I ate what and am SHOCKED by how well it works for me. It’s as simple as a shift to my already healthy diet- not a giant overhaul that made me cut out entire food groups. Any “diet” plan that wants you to cut out multiple major food groups is a no-go in my opinion….I would run the other way because it’ll probably work but won’t be sustainable. After a couple of weeks or months (if you are super diligent) you will probably start to crack and fall off the wagon altogether. This is not the point of healthy eating. Healthy eating is something you should be able to do for the rest of your life, and finding a great balance that works for you is SO crucial for feeling happy and at harmony with your body.
I don’t want to give you all the secrets of John’s plan, because that wouldn’t be very cool of me…but I will show you what my daily meals look like now so you can get a little peek.
Here we go!
I usually try to eat breakfast after I workout, if I can manage to get a workout in first thing in the morning. That is my groove. I eat about an hour or two post workout and this is what it looks like:
- Fage 0% Plain Greek yogurt with Lakanto Monkfruit sweetener, cinnamon, a sprinkle of raw walnuts or pecans, 1/2 cup of Progranola and 1/2 cup of blackberries or raspberries
If I need to eat before my workout, I keep it free of carbs, like these options:
- Fage 0% Plain Greek yogurt with Lakanto Monkfruit sweetener, cinnamon and a sprinkle of raw walnuts or pecans
- 1 egg + 2 egg whites scrambled with 1/4 avocado.
Post Workout Snack
If I eat before my workout, I usually have a small snack after if I need something between the workout and lunch. I chose something that has a lot of fiber and some carbs to help me recover, like these options:
- 1/2 cup – 3/4 cup Fiber One Cereal with 1/3 cup of blackberries, unsweetened almond milk and a sprinkle of cinnamon (I just love cinnamon so much haha!)
- 1/2 cup of progranola with 1/3 cup of blackberries and unsweetened almond milk
If I eat my breakfast after my workout, I skip this snack!
For lunch, I like to eat mostly vegetables and some protein. Here are my usual go-to’s:
- Big romaine salad with 3-4oz of grilled chicken a tablespoon of olive oil and some leftover roasted veggies tossed in (I like to keep a container of roasted veggies in the fridge for this!).
- Spaghetti squash with tomato sauce, 3-4oz ground turkey and a drizzle of olive oil or a dollop of pesto on top.
- Steamed broccoli drizzled with olive oil and 3oz broiled salmon
- 1 fried egg over easy on top of cauliflower rice with veggies and avocado.
- Cauliflower Gnocchi from Trader Joe’s with tomato sauce and a fried egg on top.
For dinner I try to fill most of my plate with greens and I don’t eat carbs. The only “carbs” I eat at dinner are veggies and spaghetti squash- no potatoes or other starchy carbs!
- Slow cooked Salsa Verde Chicken over cauliflower rice with some steamed broccoli +EVOO
- Garlic Sriracha Chicken Meatballs with spaghetti squash and steamed broccoli +EVOO
- Broiled Salmon roasted veggies and a Simple Kale Salad
- Air-fryed Chicken tenders with a big salad like this one (this chicken recipe has some panko in it, so some carbs, but I’m not being CRAZY about it here).
I don’t really snack much anymore because I honestly don’t need it. I’m not a 6 year old girl, I don’t NEED a snack and you probably don’t either. If your meals are well rounded, they should keep you full until your next meal.
IF I do need a snack for some reason I will have a hard boiled egg, a leftover chicken meatball or two and a small handful of walnuts. Something simple, high in protein and not too much.
I don’t eat it. I don’t really have a sweet tooth, but if I do I will have a small square of dark chocolate. I keep some in the freezer so I can grab it and it takes me a while to eat. By the time I finish it, the sweet craving is usually gone!
So in all…I basically eat a ton of steamed broccoli, salmon, chicken and olive oil. This way of eating makes me feel amazing, I am never bloated and I always have a ton of energy. I have kind of done away with huge meal replacement smoothies. I will have one from time to time if I know I will be on the go all day and need something I can make ahead of time…but that’s only in a pinch. I would much rather eat whole foods and get my protein from sources that don’t come from inside of a tub.
If I go out to eat, I try to stick with similar meals- lots of greens and some type of lean protein. Of course, I do let myself live a little when I go out. I usually have two meals a week where I just order what I wan (without going absolutely bonkers) and really enjoy it.
I have also replaced artificial sweeteners with Monkfruit Sweetener and LOVE it! It’s such an easy switch and there are so many great baking and cooking opportunities with monkfruit that I am excited to explore and share with you another time.
Hope this helps and gives you a little more insight into the super simple way I have adjusted my diet!