What I Eat in a Day

breakfast

Something I always wondered before getting into my own health + fitness lifestyle was what are these people I'm seeing all over Insta looking lean and showing abs eating?! At that stage I considered myself a pretty healthy eater, to give you some context here's an example of what I used to eat, please note this is all approximate as I never tracked calories or anything then. I was on like 2600 calories sometimes more (totally fine for some people but for fat loss which is my goal it wasn't going to work for me).

What I used to eat:

highcalmealplan
Example of what I used to eat - note there isn't as much food but the portion sizes were a lot larger (hard to tell in this pic though).

Example of what I used to eat - note there isn't as much food but the portion sizes were a lot larger (hard to tell in this pic though).

In no way am I saying that what I was eating wasn't healthy, it just wasn't going to get me to my goals (fat loss), because my diet was high everything - high carbs, fats, sugars and protein. If my goal was weight gain (this would be my goal if I was at my desired body fat percentage and was focussing on building up my muscle mass) then it wouldn't have been too bad (of course I'd still have to make some adjustments - namely I'd focus on higher carbs slightly increased protein and fats).

I was eating intuitively, meaning I wasn't counting calories or macros, I'd eat when I was hungry (or bored), and finish all of the food on my plate, even when I was full. I also wasn't eating many meals throughout the day like I do now because my portion sizes were so big. A lot of people contact me saying they're eating things like grilled chicken, fish, vegetables etc.. and aren't losing weight . You can be eating all the right foods, but portion sizes are really important (getting enough protein, not overdoing the fats and carbs etc). 

So here's a sample of what I eat in a day, this has been taken directly out of MyFitnessPal and I've included the macros and calorie breakdown too. I'm also going to be putting together some kind of free download for anyone wanting to see what I eat in a week which will be coming soon!

My day on a plate:

mealplan

Portion sizes are king

One of the biggest things I've learned from tracking my macros is the importance of portion sizes - and I'm not talking about avoiding going for that second plate of dinner, I mean not eating too many fats, carbs of protein (all of which can increase fat gain). 

breakfastinbed

If you compare what I was eating then, to now you'll see that there aren't any HUGE differences, it's mostly just in portion size, and getting more protein into my diet.

*Please note these macros have been designed uniquely for me, I calculated them myself and am currently in some trial and error with them to see what the most I can be eating is, whilst still losing weight sustainably. This will be very different to you, because it's based on my TDEE (total daily energy expenditure) which is based on my age, weight, height, activity level, hours working out and my own preferences for carb/ fat levels in my diet. You can read more about macros in my blog post here.

Thanks for reading, if you've got any q's let me know in the comments or flick me an email 

Soph x

One of my favourite things to make when I'm meal prepping for breakfast, snacks and pre workout are protein pancakes! I do them gluten free with a super simple recipe: Ingredients - 68g buckwheat flour - 60g Women's Best cookies & cream protein powder - 2 eggs - 100g rice flakes - 200ml almond milk - Baking powder - Cinnamon - 1 tsp vanilla essence Method Blend all ingredients together, cook in pan - makes around 17 depending on size.Β  Macros per serving Calories: 68 Carbs: 7.4g Fats: 1.9g Protein:5.3g

One of my favourite things to make when I'm meal prepping for breakfast, snacks and pre workout are protein pancakes! I do them gluten free with a super simple recipe:

Ingredients
- 68g buckwheat flour
- 60g Women's Best cookies & cream protein powder
- 2 eggs
- 100g rice flakes
- 200ml almond milk
- Baking powder
- Cinnamon
- 1 tsp vanilla essence

Method
Blend all ingredients together, cook in pan - makes around 17 depending on size. 

Macros per serving
Calories: 68
Carbs: 7.4g
Fats: 1.9g
Protein:5.3g

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