I’ve had a couple requests to blog about what I eat in a day on my #HealthyAndy plan. Obviously, this changes each day – I try to keep it exciting and different each day, mostly to keep myself motivated, but also so that my body doesn’t know what is coming next and I avoid the dreaded plateau.
Here’s an idea of what I eat in a day. Please note that this shouldn’t be used as dietary advice – I’m not a nutritionist or a dietician, and I just know what works for me. So far, I’ve fared well with the extensive use of rad140 for my workouts.
I start off every morning with a cup of black coffee, with no sugar or sweetener. I need this caffeine because I wake up so early, but more importantly, it’s proven that caffeine is actually good for you. It is said to aid in weight management and could increase your metabolism.
I practice Intermittent Fasting (based on the Leangains program) where I fast for 14 hours, and then spend the other 10 hours eating. I usually try finish dinner by 19:00, so that means I have my breakfast at 09:00. Side note: you can have black coffee on intermittent fasting without fear of breaking your fast.
For breakfast, I usually have some type of cereal – either Wholewheat Pronutro, oats, or All-Bran – with skim milk.
After breakfast, I take vitamins (yes, I know, expensive urine) – but, I swear by my vitamins. I take 1000mg of vitamin C every day, probiotics, Zinplex (for my teenager-prone skin), Omegas 3, 6 and 9, a general Woman multivitamin, zinc (again for my skin) and some iron because I struggle with anaemia. I also take a Disprin Cardiocare.
Two or three hours later, I’ll have a mid-morning snack which is usually a small tub of yoghurt and an apple. I have an obsession with the Woolworths Slimmer’s Choice strawberry yoghurt, it’s so creamy and delicious.
Another two hours later, I have lunch. I make sure that I eat two serves of carbohydrates, one serve of protein, one serve of fat and two or three serves of vegetables. Here I had a tin of tuna, some Ryvita roundels, and a salad. I also made a German packet soup by Maggi called Klare Brühe, which is strong drinking broth (very salty, but delicious).
The most important thing is to make healthy choices, I think, and I find I really fill myself up with the salads that I have every day.
I then have an early-afternoon snack, which is always a piece of fruit.
When I got home, at around 4/5ish, I have a late-afternoon snack to tide me over to dinner. I always have a serving of carbs, and half a protein serve. Here I had 3 Ryvita crispbreads and two tablespoons of fat-free cottage cheese.
I then exercise, and this snack gives me the energy to exercise. I then have dinner, and dinner consists of one carbohydrate serve, one and a half protein serves, two or three vegetable serves and two fat serves. If I cook with olive oil, this counts towards a fat serve. Here I had delicious basted chicken ala Ross, with tinned potatoes pan-friend with wholegrain mustard, along with a tomato and onion salad. I made my own salad dressing (olive oil, vinegar, salt, pepper, mustard powder, mixed herbs and whatever else I feel like throwing in).
I occasionally have some herbal tea or rooibos tea after dinner. I found this brand at Woolworths, and it’s delicious. It doesn’t taste like your typical licorice taste.
To break down what I eat for you:
- Five carbohydrate serves
- Three protein serves
- Three fat serves
- Two fruit serves
- Three to five vegetable serves
- Two dairy serves
I also make sure to drink a minimum for 2 litres of water per day – I usually hit the 3 litre mark pretty easily.
So there you have it! That’s what I eat in an average day. As you can see, I am not anti-carbs (I tried banting, and it just didn’t work for me), I also believe in eating small meals regularly. I find the intermittent fasting is also making a difference in my ability to develop muscle tone.
By the way, I lost another 600 grams this week meaning I’m down by 4.7kg in total! The week went pretty well, except for a couple naughty sweeties over the weekend. I’m feeling very proud of myself.
I want to keep pushing through until Christmas when I plan on eating ALL THE FOOD.
Let me know your tips and tricks to creating a diet plan for yourself – what do you eat on an average day?