As a busy mom of 3 young kids, CEO of two businesses, wife, ministry leader, and group fitness instructor, I know what it's like to be busy. Because of this, my food has to be planned out and many times prepped in advanced, so I am not tempted to reach for the processed, unhealthy foods. With that being said, many of the things I eat are part of my weekly meal "plan". Keep in mind I am a fairly flexible person and if I need to swap meals, or snacks then I will do so to accommodate my schedule.
One last thing before I dive in, I currently do not count macros. I am not a bikini competitor, or a fitness model, so I do not feel the need to count them (right now). I think counting macros is a great way to reach certain fitness goals, or see what you are actually consuming, but for me and the stage I'm at, t's not necessary. My goal is to be the healthiest mom and wife I can be for my family while serving my community to the best of my ability.
However, I do cleanses on occasion (more on this to come) and carb cycle to lean out and get my eating habits back on track when I stray.
First things first, I eat clean about 80%-85% of the time. What is clean eating? Check out this article to learn more. And then read this one to learn about the 80/20 rule.
When I first wake up I drink a Spark, take my probiotic, and Catalyst. Then 20-30 minutes later I workout followed by breakfast.
Breakfast typically consists of one of the following:
-1 egg plus 2 egg whites (with hot sauce and spinach) on Ezekiel toast and a side of fruit
-"Cookie Dough" oatmeal (recipe to come)
-A meal replacement shake or a protein shake
-Over night oats
- Whole wheat waffle with natural peanut butter, and a side of fruit
-Sweet potato hash
-Homemade protein bars/balls
-Larabars when I am really in a hurry
You will notice I don't eat a lot of dairy. It's not because I am intolerant, but because I don't care for it, and it's helping me keep unwanted pounds off.
Dairy I consume is:
-Soft Cheeses (like goat and brie)
-And occasionally Ice Cream/sweets
For seasonings, spices, and oil I use products that do not have added sodium or msg. My favorites are:
-Extra virgin olive oil
-Flavor God seasons
-Mrs. Dash seasoning
-Any type of fresh herbs/spices or ground herbs/spices
My snacks are fairly consistent.
-Trail mix (I make my own)
-Apple and natural peanut butter
-Carrots and Hummus
-Fruit with walnuts and shredded unsweetened coconut flakes
-Roasted chick peas
Lunch time is normally when I skip carbs. I like to eat a lot of veggies and high fiber foods at lunch to keep me full and away from snacking until dinner time. Again, I am a pretty routine person and could eat the same thing through out the entire week. (If you follow me on SnapChat you already know this).
-Any kind of salad with protein (bean burger, chicken, turkey, etc)
-Grilled chicken breast with a side of veggies (normally roasted green beans)
-Turkey burger with a side of veggies
-Chicken breast with a variety of different seasonings and flavors (not all at once haha)
We eat dinner fairly early, so I don't really have a mid-day snack. Although, I do have an after dinner dessert. :) Dinner normally consists of a protein, veggies, and I opt for brown rice. If we are eating pasta I eat whole wheat pasta, or brown rice pasta.
Now for my after dinner desserts:
-"Cookie dough" oatmeal
-Fruit, protein smoothie
-Fruit with whipped cream (1-2 tablespoons), walnuts, and shredded unsweetened coconut flakes
-Meal replacement popsicle
-Halo Top ice cream
And there you have it. Those are the things I normally eat in a week. Pretty boring, right? Haha. I am a creature of habit as you can tell. Our dinners are where I branch out and try new recipes.
Here's a tip for you; the most important thing to remember is to try and stay away from processed foods like snack crackers, chips, anything pre-packaged, sodas, etc. Eat as many fresh foods as possible, but remember to give yourself some grace (that's where the 20% comes in). Don't become so obsessed with it that is forms a poor relationship with food. Instead of thinking about what you can't have, think about all the wonderful foods you love and can have.
If you are trying to make a healthy lifestyle change, all of this may seem overwhelming at first. I know I was. But the more you continue educate yourself, keep healthy choices available, and stay away from the junk, the easier and more routine healthy decisions will become. It won't happen overnight. It takes time to develop new habits, but I promise, once you make the change and see the difference in how you FEEL, you will not want to keep eating the "bad for you" things.