What I Eat in a Day: 6 Days of Low Carb, High Protein Meals

Recently I started sharing my full days of eating on Instagram, and I honestly didn’t expect how much I would enjoy documenting everything. What started as a way to stay accountable has quickly become one of my favorite habits.

Tracking and sharing my meals helps me stay mindful of what I’m actually eating throughout the day. It’s easy to forget about the handfuls of snacks, bites while cooking, or little extras that can add up over time. When I know I’m documenting everything, I’m much more intentional about my choices.

I also love sharing realistic meal ideas. Most days, I’m not making complicated recipes or spending hours in the kitchen. Instead, I’m throwing together simple meals with ingredients I already have on hand, focusing on protein, produce, and foods that keep me feeling satisfied.

And maybe my favorite part? Having a record to look back on. It’s fascinating to see how my eating habits change throughout the seasons, different training cycles, and various stages of life.

So here we are with another round of meals, snacks, and everything in between. Below are the last several days of eating, exactly as they happened!

Day 1: 1,395 calories | 156g protein | 123g carbs | 28g fat

This is a realistic full day of eating for a woman over 50 trying to quiet food noise naturally with high protein meals.

A lot of women think eating high protein means living on plain chicken and protein shakes all day, but this is a pretty realistic day of eating with wraps, rotisserie chicken, yogurt bowls, sweet potatoes, and a protein bar mixed in.

BREAKFAST:

Egg white breakfast wrap:

• 12 tbsp egg whites
• 1 large egg
• 28g reduced fat mozzarella
• 1 Mission low carb tortilla

LUNCH:

Rotisserie chicken salad bowl:

• 5 oz rotisserie chicken breast
• Baby carrots
• 2 tbsp Bolthouse ranch
• Texas toast croutons

DINNER:

Chicken and sweet potatoes:

• 6 oz grilled chicken tenderloins
• 150g sweet potato
• Mixed vegetables
• Panko breadcrumbs
• Parmesan cheese

SNACKS:

• Built Puff protein bar
• Blueberries
• Nonfat Greek yogurt

Pro Tip: Focus on Protein

One thing I’ve noticed about higher protein eating is how much easier it is to stay on track when meals are built around protein first. For years, I thought I just needed more willpower, when really I just needed more protein!

Day 2: 1,438 Calories | 149g Protein | 106g Carbs | 47g Fat

This is a realistic full day of eating while babysitting my 1 year old grandson!

We shared some meals, I made some food just for him, and somehow I still managed to hit almost 150 grams of protein for the day.

BREAKFAST:

• 12 tbsp egg whites
• 1 slice Muenster cheese
• 40g avocado

Meal Total:

• 234 Calories
• Macros: 18g Protein | 4g Carbs | 12g Fat

LUNCH:

• 5 oz rotisserie chicken breast
• 2 tbsp Bolthouse Ranch dressing
• 4 tbsp seasoned croutons
• ¼ cup shredded Colby Jack cheese
• 6 cherry tomatoes

Meal Total:

• 393 Calories
• Macros: 51g Protein | 13g Carbs | 14g Fat

DINNER:

• 2 servings homemade cabbage vegetable soup (recipe on my blog)
• 4 oz grilled chicken tenderloins
• ½ oz grated parmesan cheese
• 45g sourdough bread

Meal Total:

• 511 Calories
• Macros: 53g Protein | 46g Carbs | 13g Fat

SNACKS:

• 1 Built Puff Bar
• ½ cup 2% cottage cheese
• 100g strawberries

Meal Total:

• 300 Calories
• Macros: 27g Protein | 43g Carbs | 8g Fat

Day 3: 395 calories | 114 g protein | 122g Carbs | 52g Fat | 19g Fiber

It’s been a while since I made egg white oatmeal, and I had forgotten how much I love it!

My method, at least this time, was 1/3 cup oats mixed with 2/3 cup water and then cooked for one minute in the microwave. Then I added half a cup of liquid egg whites and cooked it for 30 more seconds.

That was enough, but sometimes when I do this it needs a second 30 seconds to absorb all the liquid. But that’s it. It’s perfect for people who want to get the protein from egg whites but don’t love scrambled eggs. But I love scrambled eggs, which is why I rarely make it the egg whites.

BREAKFAST:

Protein Oatmeal:

• ⅓ cup old fashioned oats
• 6 tablespoons liquid egg whites
• 1 ounce raspberries

Meal Total:

• 188 Calories
• Macros: 12g Protein | 20g Carbs | 3g Fat

LUNCH:

Chicken Wrap & Fruit:

• 1 Mayas white taco style tortilla
• 4 ounces rotisserie chicken breast
• 1 slice Muenster cheese
• 1 tablespoon light mayonnaise
• 1 cup green grapes

Meal Total:

• 439 Calories
• Macros: 37g Protein | 33g Carbs | 16g Fat

DINNER:

Spaghetti Squash with Meat Sauce:

• 2 cups baked spaghetti squash
• ½ cup Hunt’s traditional spaghetti sauce
• 4 ounces 93% lean ground turkey

Meal Total:

• 302 Calories
• Macros: 29g Protein | 17g Carbs | 13g Fat

SNACKS:

• 1 Built Puff Salted Caramel protein bar

Meal Total:

• 140 Calories
• Macros: 11g Protein | 48g Carbs | 1g Fat

• 4 hard boiled eggs
• 25g avocado

Meal Total:

• 326 Calories
• Macros: 25g Protein | 4g Carbs | 23g Fat

Pro Tip: Log Your Food

I estimate my meal macros from the foods listed and log in the lose It app! I highly suggest logging your food so you get an accurate picture of what you’re eating.

Built Bar discount: Use Code HEALTHBEET to get a discount!

Day 4: 1,423 Calories | 119g Protein | 156g Carbs | 37g Fat | 15g Fiber

My son is getting married this summer, so this particular afternoon I attended his fiance’s bridal shower. Tea party theme and so adorable!

Also, I have a strict “One protein bar per day” rule. Both because I understand how important it is to eat whole foods for satieity, AND protein bars are ridiculously over-priced… but, I saw the Barebell Orange Creamsicle at my grocery store and I’ve been dying to try it. So, I broke my rule, and had two protein bars today.

Here’s the rest of the meals:

BREAKFAST:

• 12 tbsp liquid egg whites
• 35g avocado
• 1 oz feta cheese
• 75g banana
• 4 raspberries
• 30g sourdough bread

Meal Total:

• 385 Calories
• Macros: 27g Protein | 31g Carbs | 16g Fat

LUNCH:

• 6 cooked egg whites
• 1 tbsp light mayo
• 1 Mayas white taco tortilla
• 8 strawberries

Meal Total:

• 278 Calories
• Macros: 25g Protein | 24g Carbs | 8g Fat

DINNER:

• 4 oz ground chicken
• 100g cooked white rice
• 15g G Hughes sugar free teriyaki marinade
• ⅓ cup cooked mushrooms
• 1 cup shredded romaine lettuce

Meal Total:

• 265 Calories
• Macros: 29g Protein | 24g Carbs | 5g Fat

SNACKS:

• 1 Built Puff Sour Mango Bar
• ½ serving fresh fruit plate
• 2 vanilla wafers
• 1 Barebells Orange Creamsicle Protein Bar

Meal Total:

• 495 Calories
• Macros: 38g Protein | 77g Carbs | 8g Fat

Day 5: 1,419 Calories | 130g Protein | 120g Carbs | 43g Fat | 8g Fiber

One thing I’ve learned over the years is that weight loss doesn’t mean skipping family dinners. Sunday’s meal included a potato, cheese, and green bean casserole and my nieces homemade bread with the family. I simply built the rest of my day around plenty of protein and stayed mindful of portions.

BREAKFAST:

(made a protein waffle… it was meh):

• 1 scoop PE Science Snickerdoodle Protein Powder
• 50g egg whites
• 2 tbsp sugar free syrup

Meal Total:

• 147 Calories
• Macros: 31g Protein | 5g Carbs | 1g Fat

LUNCH:

• 4 oz grilled chicken tenderloins
• 1 tbsp sliced almonds
• 2 tbsp Bolthouse Ranch Dressing
• 4 tbsp croutons

Meal Total:

• 278 Calories
• Macros: 33g Protein | 14g Carbs | 10g Fat

SUNDAY FAMILY DINNER:

Potato, cheese, and green bean casserole. Serving size was just guestimates, and I just logged the parts of the casserole.

• 1 serving Mediterranean Crunch Salad
• Cubed potatoes
• 3 oz 93% lean ground beef
• ⅛ cup shredded Colby Jack cheese
• untracked green beans
• 1 tbsp light mayo
• 2 tbsp light sour cream
• 2 oz white bread

Meal Total:

• 739 Calories
• Macros: 49g Protein | 74g Carbs | 27g Fat

EVENING SNACK:

• 170g plain Greek yogurt
• 1 tbsp Good Good raspberry jam
• 1 Built Puff Sour Apple bar

Meal Total:

• 255 Calories
• Macros: 17g Protein | 27g Carbs | 5g Fat

Pro Tip: Don’t Skip the Celebrations

The best part of tracking isn’t eating perfectly. It’s knowing you can enjoy a big family meal on Sundays, or attend a bridal shower or any other celebration, include the foods you love, hit your protein goal, and still stay aligned with your goals.

Day 6: 1,306 calories | 131g protein | 105g carbs | 36g fat | 12g fiber

This is a realistic full day of eating for a work from home woman over 50, trying to stay lean and build muscle.

BREAKFAST:

• 60g sourdough bread
• 180g egg whites
• 1 small mandarin orange
• 45g avocado
• 1 oz feta cheese

Meal Total:

• 454 calories
• Macros: 34g protein | 38g carbs | 17g fat

LUNCH:

• 6 oz grilled chicken tenderloins
• 1 oz chopped pecans
• Skinny Girl Raspberry Vinaigrette
• 8 strawberries
• 1 oz feta cheese

Meal Total:

• 381 calories
• Macros: 51g protein | 10g carbs | 16g fat

DINNER:

• 6 oz Costco rotisserie chicken breast
• 8 asparagus spears
• 150g cooked white rice
• Maple Cookie Butter Feast Mode seasoning, @feastmodeflavors (use discount code HEALTHBEET)

Meal Total:

• 321 calories
• Macros: 46g protein | 28g carbs | 3g fat

SNACKS:

• 1 Built Puff Bar, Sour Apple (Use Code HEALTHBEET to get a discount!)

Meal Total:

• 150 calories
• Macros: 20g protein | 29g carbs | 0g fat

Pro Tip: Keep it Simple to Hit Your Protein Goals

One thing I’ve learned is that hitting your protein goal doesn’t have to mean eating complicated meals all day. Most of my meals are built around a lean protein source, a fruit or vegetable, and a carb that I enjoy. Keeping it simple makes it much easier to stay consistent.

131 grams of protein on just over 1,300 calories kept me full all day and helped me stay on track with my goals without feeling deprived.

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For more recipes and meal ideas, keep following along on Instagram!