My Meals throughout the Day

Good Morning my Sweet, Sweet Friends!

I get a lot of questions about how I eat. How many meals? How big of meals? Why I eat different macro nutrients at certain times a day and so on.

Today I am going to share with you a typical breakdown of my meals throughout the day :)

Meal #1 (Breakfast)

This meal is pretty much the same thing every day for me because I never get sick of it! Ha ha.

Steel cut oats/oatmeal

Egg whites with one whole egg

WATER!

Eating first thing in the morning has always been difficult for me. I wake up to my cup of coffee (or two) and get ready for the day. About an hour from the time I wake up, I am ready for my first meal. I like to start my day out strong with carbs for energy, protein (because we got to keep those gains), and 1 egg yolk so I can get some fats (healthy fats help you feel fuller longer). It is also critical to get your water in first thing in the morning. After you sleep your body is pretty dehydrated. Its important to get your water in to help boost your metabolism and start the day off right.

---

Meal #2 (Snack)

My mid-morning snack- usually, 2-3 hours after my first meal. For me, my metabolism is the highest in the morning and afternoon. I like to refuel my body with more carbs, protein, and healthy fats to keep me focused and satisfied.

Berries &

Lightly Salted Almonds

or a protein bar

WATER

Berries are the most nutrient dense of fruits. They are loaded with antioxidants and one of the lower-carb fruits which for me, helps prevent my blood sugar from spiking and then dropping. Almonds are also a great source of healthy fats but they are also a low-glycemic food, great for maintaining stable blood sugar levels.

But sometimes, I like to change it up and have a well-rounded protein bar instead or I'll still have the berries but I'll have a rice cake with peanut butter.

---

Meal #3 (Lunch)

Lunch time! Because of my work schedule I usually keep this meal small. Usually I'll have some sort of lean meat, veggie, and carb (small portions). Or I'll make a protein smoothie. An example would be:

Chicken Breast

Green Beans

Brown Rice

WATER

or

My Protein Smoothie

WATER

I will be sharing my recipe for my favorite go-to smoothie soon so stay tuned. :)

---

Meal #4 (Dinner)

I get this meal during my shift. Its usually more protein and a carb. This is usually my meal before my workout so I like to keep it small since I do not like feeling any kind of full before my workout. Also, personally I like to avoid fats prior to my workout. There is no particular reason except that I feel better during my workout if I do. An example would be:

Ground Turkey

Brown Rice

WATER

---

Meal #5 (Post Workout)

Post workout meal! Because I workout so late at night I usually stick with proteins and fats post workout. It is critical to feed your body protein after a workout especially after lifting within an hour from your workout. You'll want to stick to fast absorbing proteins like whey. I throw in some fats to help keep me full while I sleep.

Protein Shake (Protein and Almond Milk)

Rice Cake with Peanut Butter

WATER

or

Power-crunch Bar (High in protein, low in carbs, high in fat)

WATER

---

Meal #6?

Sometimes I will have another meal in between lunch and dinner or somewhere else if I am super hungry that day. This meal is more a snack and pretty small. It depends on what I have left in my macros. Part of following IIFYM and being an intuitive eater is listening to your body. Yes, I want to hit my macros but if I grow full before I finish all my food for that meal, I am going to stop eating. I am not going to keep eating just to hit my macros for that meal.

---

I hope this helped you guys! This does NOT have to be the way you eat your meals or plan your macros. This is simply what I have found works best for me over the years. Not every single day is going to be exactly like this but this is usually what an average day of eating looks like for me. I would recommend trying to eat between 4-6 meals a day, it really revs your metabolism. I have to eat 4-6 meals everyday because of my hypoglycemia but some athletes have told me they feel better eating 3 big meals a day and that is perfectly fine if that works for them and they are seeing the results.

As always please let me know if you have any questions. Try not to over complicate things. The whole point of being a flexible dieter is to be flexible! :)

Now let's kick butt today!

-xxoo Britt