Tag Archives | What I Ate Wednesday

What I Ate Wednesday | Tracking Macros

I first tried out the concept of tracking macros last year – Thank you Brittany! – And have been on and off for the last 12 months. After reinjuring my back over the Summer, and seeing the inevitable adjustment to my diet and exercise routines as a result, I realized just how helpful tracking my macros is to ensure I’m consuming enough fuel every day.

When I fall off the macro wagon, I find that I eat less protein and fat, and more sugar. It’s a great way to make sure that I’m being conscious about my dietary choices rather than winging it. And best of all, I feel more satiated and less bloated when I’m tracking.

Since I’m back to tracking every day and really enjoying the results, I thought I’d share a What I Ate Wednesday to show you what kind of foods are fitting into my program.

Early Morning:

While I don’t consider myself an Intermittent Faster, I do tend to have a 14-16 hour fasted period overnight. That’s mostly due to my schedule though, I go to bed early and can’t sleep with a full stomach, so I don’t usually eat after 6pm.

The first thing that I do when I wake up is have a full water bottle. Once I get to work I have an Irish Breakfast Tea, black with no sweeteners, and more water.

9am-10am: Scramble

I’ve been on a meal prepping kick lately and have been making huge batches of veggie scrambles on Sundays to eat for breakfast the whole week.

I use whatever vegetables I have on hand to bulk them up and tend to top them with Trader Joe’s Everything But the Bagel seasoning or Green Dragon Hot Sauce. I like a little kick.

This week’s scramble included green spinach, cherry tomatoes, yellow peppers, shallots, red onion, garlic, zucchini, yellow squash, and lots of turmeric. I tend to alternate between using eggs and tofu.

What I Ate Wednesday Full Day of Eating Vegan Vegetarian Paleo Gluten-Free San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger

 

12pm: Smoothie + Oats

I train at 11am so after my workout I make a protein smoothie with plant-based protein. For healthy carbs I’ll either add some oats to my smoothie or if I’m more interested in eating than drinking, I’ll make a little protein oats bowl to go along with the smoothie.

My go-to smoothie combination right now is:

It’s an easy combo and is both delicious and filling. Oat-wise, I’ll either add 1/4 cup to the smoothie to thicken it up, or I’ll mix 1/4-1/2 cup of oats with maca, cinnamon, chia seeds, and maybe scoop of Orgain protein powder. Vanilla of course. 🙂

3pm: Protein Pancakes

I tried making protein cookies last week, but I didn’t find them very satisfying. I really look forward to protein pancakes so it’s a better choice for me.

You can find my favorite recipe here. I’ll usually top with FluffButter or almond butter.

5:45pm: Salad + Veggie Burger

We’ve been having ourselves a bit of heat wave here in San Francisco so I’ve been craving salads and refusing to turn on the stove. {No air conditioning in SF!}

I usually do a variation of this Chopped Vegan Taco Salad because it’s such a great combination of produce, fiber, and protein. I add in extra veggies when I have them or chop up a veggie burger and toss it in.

Dressing hack: When I’m too lazy to make my creamy avocado dressing, I’ll just mix 2 tablespoons of guacamole with an Italian vinaigrette. It’s easy and tasty.

What I Ate Wednesday Full Day of Eating Vegan Vegetarian Paleo Gluten-Free San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger

6pm: Dessert

My go-do dessert lately has been a banana soft serve bowl with powdered peanut butter and a chopped up Vega protein bar. It’s like a healthy sundae. So good.

But if I’m feeling lazy, or have – GASP – run out of bananas, I’ll have caramel rice cakes with Fluffbutter.

Evening:

After dinner I usually have a tea – Either Yerba Buena Tea Co.’s Turmeric tea or a Sleepy Time variety. Plus more water.

Do YOU want to see my healthy sundae recipe? 🙂

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What I Ate Wednesday: Healthy Living

Today I’m going to give you a peek into my daily meals in a What I Ate Wednesday!

I’ve recently become slightly obsessed with YouTube videos for fitness and food bloggers/professionals etc. I’m in awe of how effortlessly they share their lives with their followers and it’s really fun to see how differently people approach day-to-day adventures. I’m following everything from bikini competitors and body builders to vegan-specific channels and professional athletes.

One of the things that I’ve noticed during my recent binges is that while most health-oriented folks are doing their own cooking, the YouTubers who eat plant-based diets overwhelmingly eat healthier, more nutritious, whole food-based meals.

It’s not a judgment or a criticism, just something I noticed. Specifically, that the individuals more focused on hitting macros and counting calories tend to eat more processed foods, sweeteners, and chemical-filled fat/sugar/carb-free “foods.”

 

After watching a million YouTube “What I Ate Wednesday” style videos featuring sugar-free syrup on protein pancakes, zero-calorie cooking sprays, and protein bars as dessert, I wanted to offer an alternative view at what a healthy diet can look like.

1st Meal – Oats

I make a HUGE serving of oats and eat half first thing in the morning and the second half after my first workout.

  1. 1/2 Cup Oats
  2. 1 Serving of protein powder
  3. 1 Tbsp chia seeds
  4. 1 Tsp maca
  5. 1/4 Tsp ginger
  6. 1/4 Tsp cinnamon
  7. 1/2 Cup of berries or a peach or plum or banana

I prep everything around 8am and the oats soak in hot water for about an hour to give the chia seeds time to do their thing before devouring half of them around 9am.

2nd Meal – Snack

Almonds, Walnuts & Cashews

*I usually have my 1 Up Nutrition watermelon BCAAs during/after my 12pm workout. If I go running during the day, I have them afterwards, but if I’m lifting at the gym I drink them throughout the workout.

What I Ate Wednesday Vegan Gluten-Free Paleo Dairy-Free Vegetarian San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Recipes

3rd Meal – Smoothie

  1. Spinach and/or kale
  2. Maca
  3. Cinnamon
  4. Ginger
  5. 1 Banana or 1 Cup cut fruit
  6. Protein Powder 

4th Meal – Oats Part II

I don’t like feeling stuffed after a meal, so splitting my oats up has turned out to be the perfect balance for me. I always want to eat something 30-45 minutes after my smoothie so having those oats ready is a lifesaver and keeps me from grabbing unhealthy snacks.

5th Meal – Snack

My afternoon snack doubles as a pre-workout energizer and varies depending on what I feel like and what I have on hand.

I love love love pumpkin spice RX bars, but if I don’t have any in my gym bag then I’ll have veggies & hummus or a hardboiled egg or a date stuffed with almond butter.

6th Meal – Dinner

My midweek dinners vary, but not too much. The two most frequent options are salads or stir fries/roasted veggie bowls. This means lots of veggies, some protein, and a simple dressing or sauce.

I don’t like huge meals at night because I don’t sleep well on a super full stomach, and since I get home from my workout classes between 6pm-6:30pm, I don’t have a lot of time to eat before bedtime {8:30pm is wind down time!}

I also eat most of my protein in my first two large meals, so I’m rarely worried about getting more at dinner, I mostly add some to increase satiety.

What I Ate Wednesday Vegan Gluten-Free Paleo Dairy-Free Vegetarian San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Recipes

{See more of my meals on Instagram or Snapchat: moicontrelavie}

Here are two simple & easy outlines for midweek dinners that I eat most days.

  • Salad:
  1. Greens {I like to mix romaine hearts + spinach for some crunch}
  2. Diced veggies – Cucumber, radishes, carrots, peppers, cabbage… Whatever is in the fridge
  3. Protein – Nuts & seeds or a hardboiled egg or a chopped up veggie burger
  4. Dressing – Balsamic vinaigrette
  5. Spices – Turmeric {of course}, Himalayan sea salt & kelp granules
  • Bowl/Sautee:
  1. Greens – Spinach or collards or chard
  2. Veggies – Sweet potato, leeks, celeriac root, carrots etc
  3. Grains – Brown rice, quinoa, faro, barley…
  4. Protein – Veggie burger or chickpeas/kidney beans or diced tofu
  5. Sauce – Bragg’s Amino Acids or Coconut Aminos or TJ’s Soyaki Sauce {high in sugar but pretty tasty} or I’ll cook it in coconut or olive oil and then top with dragon sauce at the end

Did you enjoy this What I Ate Wednesday? Any questions or suggestions? Let me know if you want to know anything else about my eating habits!

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