FOOD DIARY! My diet at the moment!
Last summer I was eating just what I felt like and I didn't pay so much attention to my own diet. After I published my food diary last May, I realised that I was not eating so well myself. So that post is not a very good example of how to eat :)
So I started to track my calories and macros using My Fitness Pal. Actually, I really enjoy planning my meals and checking that I hit the correct macros. I do this to make sure I get everything I need. At the moment I have a quite intense training program for myself, and of course, I'm very active every day, moving a lot also when I'm with my PT clients. The more you move and do sports, the more you have to eat!
So here is an example of my daily diet at the moment. I eat more or less this way every day, of course using different vegetables and different sources of protein and carbohydrates. On the weekends I eat more out, but during the week I usually cook every 5 meals myself.
The last 3 weeks I have been eating dairy and gluten free. I don't do that because it is trendy or just for fun, I actually have a reason for it, but I will tell you the reason for it on my next blog post! MY FOOD DIARY
Breakfast
65 g millet flakes (or quinoa, or oats)
4 egg whites stirred into the porridge (or 1 egg + 2 egg whites)
Fibers (psyllium and "indische flohsamen" or chia)
100 g berries
Omega 3 supplement
Lunch
70 g lentils (or beans/tofu/chicken/turkey)
250-300 g vegetables: this time asparagus, lettuce, cucumber, tomatoes
1 table spoon of olive oil / coconut oil OR 30-40 g avocado
(with poultry/meat, I add some carbs, but with legumes I might leave it out)
Snack
Usually a smoothie on the go:
40 g avocado
30 g protein powder
50 g baby spinach or other greens
50-100 g berries
1/2 banana or apple
Other snacks I often eat:
Quinoa/Corn crackers with egg whites and avocado
A fruit, nuts and soy yogurt
A protein bar and a banana
Dinner
100 g salmon/chicken/turkey/organic minced beef
250-300 g vegetables (broccoli, lettuce, bell pepper, cucumber, kohlrabi)
20-40 g avocado
40-50 g quinoa (or rice, sweet potato, potatoes, lentil pasta, millet)
Evening snack
Banana pancake
1 egg + 2 egg whites
15 g protein powder
1 banana
Coconut oil for cooking
Berries
Macros
I try to hit the macros 50-25-25 (carbs, protein, fat), but I don't always measure everything. I drink usually 1 coffee per day, many cups of green tea and many many liters of water with lemon juice and sea salt!
What do you think? Are you following a diet or just eating what ever you feel like?
All the best, Anni :)
P.S. If you are not sure how you should eat or you struggle with hitting your weight loss or fitness goals, you can order an individually tailored food plan from me! Read more HERE.