What I Eat in A Day {1360 Calories: 40/30/30}

What I eat in a day for weight loss, and weight maintenance as a bikini competitor

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To maintain weight loss and preserve as much muscle mass as possible, while still having energy to train for a marathon, I try to be intentional about my nutrition and fueling.

For me, this looks like eating;

• Enough calories to train hard.
• Enough protein to build or at least maintain muscle.
• Enough carbs for endurance running.
• Enough fat for hormone balance.
• and Enough veggies for micro nutrients.

Macro Plate Diet

This diet is pretty easy to put into practical use using the Macros diet plate idea. (here’s my last full day of eating on the macros diet plate) The idea is

• Half of my meal from vegetables.
• 1/4 of my meal from a whole protein source
• and 1/4 of my meal from a rich carb source.

The fats are in a lot of foods, and they don’t need a special section on the plate. In fact, without having a dedicated spot for fats, fats were still 30% of my calories.

So simple! This way of eating has helped me reach all of my goals!

Full Day of Eating on the Macros Plate

This full day of eating landed at 1360 calories, 100 grams of protein, 144 grams carbs, and 43 grams of fat (with 37 grams of fiber!)

Breakfast

410 Calories, 32 g protein, 38 g carbs, 15 g fat

For my breakfast protein, I made my eggs on the Mini Dash waffle iron for my protein, and added fat free feta to the top. For the breakfast carbs, I had bananas! For the breakfast veggies, I had sweet bell peppers and avocado! My avocado doubled as my fat source for this meal.

• 1 large egg
• 1/2 cup egg whites (cooked on a dash waffle iron)
• 1 ounce fat free feta cheese
• 1 medium banana
• 0.5 cup bell peppers
• 50 grams avocado

Lunch

351 calories, 34 g protein, 37 g carbs, 8 g fat

For my lunch protein, I made some chicken tenders. For my lunch carbs, I included watermelon and leftover baked potatoes. And for my lunch veggies, I had cucumber salad, and sautéed squash and mushrooms. My fat source was in the Italian dressing.

• 150 g baked potato
• 5 ounces chicken tenders
• 2 tablespoons Italian dressing
• 120 grams watermelon
• 150 g cucumber

Dinner

406 calories, 25 g protein, 32 g carbs, 20 g fat

For my dinner protein, I at ground turkey with sugar free BBQ sauce on top. This sugar free BBQ Sauce saves a TON of calories over the classic variety, and I honestly can’t tell the difference between the sugar free and the classic. For my dinner carbs, I had white rice, with butter on top for the fat. And for the veggies, more squash! My garden has exploded with squash!

• 4 ounces 93% ground turkey
• 32 g Rays no sugar BBQ Sauce
• 1/2 cup cooked white rice
• 150 g zucchini
• 1 tablespoon butter

Dessert

193 calories, 8 g protein, 37 g carbs, 0 g fat

And finally for dessert, I mixed up some frozen raspberries in some sugar free Jello mix, and then froze the whole thing! IT WAS AMAZING!

• 7 ounces frozen Raspberries
• 1/4 Box sugar free raspberry Jello

(here’s a recipe that goes into more specifics for the Raspberry Jello!)

Follow me on Instagram, pinterest, youtube where I share my Full day of eating videos here!

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