Some of you may be reading this blog because you first heard read of me through my twitter. I started tweeting under GirlTweetsEats to make my food journal public, and to connect with other health and fitness tweeters. Making my food journal public definitely made me more accountable, and helped me think properly first about what I would eat any given day.
Since twEating (clever huh?!), I haven’t documented everything thing I’ve eaten, but 80% of my week is up there. Occasionally if I’ve ate too much, or had just called it a day in regards to my eating plan, I didn’t put it up there. However, the fact that I didn’t gave me time to step back and take a good look at why I didn’t want to, and to hopefully fix the eating issue I may have had. Trust me, I’m not perfect in what I eat (are any of us!) -somedays I feel like I’m constantly at battle with my mind vs body, and other days eating within my calorie allowance is easy.
I feel it’s all a learning process though –in order to lose weight two given people may be required to eat 1400 calories, but what they need to eat in order to keep them satisfied, and give them enough energy, may be completely different. So, days I’ve experimented with different breakfast or lunch, and I overate, is all just a learning experience. If I ate out of pure hunger, I can reassess the actual food that was eaten; and if I ate out of boredom or emotionally ate, I can think about why I did, and work to heal that issue. This is probably why often I eat the same breakfast and the same lunch (during weekdays anyway). Because it works for me. It’s not for everyone, but I like it. In Dr Oz and Co’s YOU On A Diet, it’s actually mentions that eating the same breakfast and lunch is beneficial for maintaining your weight (or losing). Face it; it’s easier for your body to predict the calories coming in! If I had more creativity and/or time I would probably make more of an effort in having different meals (but that’s what the weekends are for!).
So as promised by the title of this blog, here are a couple of examples of what I eat each day. Just a quick note -based on my BMR (Basal Metabolic Rate), my activity level and weight loss goals, I currently eat approximately 1400 calories a day:
Breakfast: In winter I’m a big fan of Oatmeal (called porridge in most places out of the States!). As you may have seen on many a food blog, using oats as a base for breakfast can let you unleash you creativity on the bowl. In the past I have added raisins, peanut butter, almond butter, almonds, and strawberries (probably my favourite to add). I will probably start having this again soon (I’m a cereal girl in summer).
So at the moment I have been eating Cereal in the mornings. I have been experimenting with a few different brands for the right mix of flavour and fibre. I personally look for a high fibre cereal (great way to start the day), but also something a little sweet. Until a month ago I was eating All Bran Almond Flakes religiously. Then I tried Kellogg’s Special K Advantage. I LOVE this cereal. Not only is it high in fibre and low in calories (1 cup approximately 140 calories), but it tastes divine. Highly recommended.
One thing I will say about cereal though is, measure it out! At first you may think, “that’s crazy”, but you get used to it. I swear you’ll think “that’s crazy” when you realise how much people who don’t measure out their cereal usually have in their bowl (no, I don’t have stats, it’s just a fact ;)).
The cereal by itself (with skim milk) is approximately 200-250 calories so I always have something extra like an Organic Bar or a piece of fruit. My favourite Organic Bar is a New Zealand brand called Nature’s Harvest Organic. I rotate between Apricot & Honey, and Raisin & Honey. These taste amazing and are only 160 calories. Unfortunately they do not have an internet presence yet, but I’m sure they will shortly.
Morning snack: Usually an Apple and a couple of brown rice cakes. Recently I discovered Healtheries Rice Thins in Salt and Vinegar (31 calories a piece). These taste like a healthy version of Salt and Vinegar chips! Great to have a healthy mid morning snack to look forward to. On other days I may have a low fat yoghurt and a few almonds.
Lunch: During the week, I’m boring as. 1 Pita bread, with 1 slice low calorie cheese (I have Edam), with low fat/low sodium Salami or Chicken. I make this the night before, and store it in the fridge. It may be boring, but it’s dependable. It keeps me satisfied until my pre gym snack (or afternoon light snack if skipping the gym). With lunch I’ll also have a piece of fruit or carrots, and if hungry a low fat yogurt (or portioned small treat on occasion! Honeycomb chocolate anyone?!).
Examples of my weekend lunch (all within recent history) are a Veggie Sub from Subway, 2 x Poached Eggs on Wholegrain Bread, or Chicken Sushi (I DIE for Sushi!)
Afternoon Pre Gym Snack: At least 50% of the time my afternoon snack is before the gym. If breakfast wasn’t the most important meal of the day, this would be! The worst feeling is to be working out, and light headed. This is the quickest way to end an otherwise successful gym session. Usually I’ll have an Organic Bar, or yoghurt with almonds (150 ish calories). If I skip this snack I’m usually dead at the gym (unless I had something substantial for lunch like Sushi).
Dinner: I won’t go into dinner too much as during the week at least it’s mostly made for me. Meals on rotation at the moment include a Thai Beef Salad, Fish with homemade wedges and vegies, Chicken Burritos (with low calorie Mountain Bread –my speciality), and Honey Pork Noodles. Every Friday is “Sushi Night” and I always have Chicken Sushi. Did I mention I LOVE Sushi?! Every Friday since I can remember my sister and I have had Sushi, and it’s a traditional hardly ever broken!
Dessert (when I have it): Some nights during the week I won’t have anything after dinner, but other nights I will. On those nights I have 6 pieces of my favourite Green and Blacks Dark Chocolate (Maya Gold). It’s simply amazing. Studies have also shown that dark chocolate keeps us satisfied for longer, and I do not disagree! If I’m hungry on other nights I’ll have an Apple or Strawberries.
…So there you have it! This is a rough copy of my eating plan at the moment, and I’m sure those who follow me on twitter will see a lot of these basics in high rotation.
What are some foods you have on high rotation, and why? Leave a comment🙂