What I Ate Wednesday

Hey hey! Happy Wednesday! Thank you so much to those of you who have entered the huge giveaway already! I’m excited about this one. 🙂 Hope you’re enjoying the week so far. This week is a fun but crazy one. Livi has her school Christmas party and a holiday luncheon for the teachers (I’m making Uncle E’s famous pasta salad), two girls’ nights (wahoo! One was last night), I’ve had 2 awesome podcast interviews, and our cousins get into town this weekend. It’s a jam-packed week of work and play.

I’ve received some requests to bring back What I Ate Wednesday, especially now that I’ve been tracking macros. I figured that today would be a good one to post, since yesterday was a workout day, and I went out with friends that night. I’ve included macro stats below. If you find this triggering or unhelpful to you in any way, please skip this post! I’ll see ya back here tomorrow with an all-new workout video.

On the nights that I know we’ll be going out, I’ll be having cocktails and/or dessert, I like to do a couple of things:

– I load up on protein earlier in the day so I’m not trying to fill the gaps later. I also include lots of veggies and fresh fruit so I feel satisfied

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– I pre-log what I think I’m going to eat for dinner and include cocktails, dessert, and/or some type of oils “cushion” since restaurant meals often include more oil than I’d use at home

– I eat less fats during the day since restaurant meals tend to be higher fat

Here’s an entire day of eats from yesterday!! (Note: the individual stats for each meal might be slightly different than the total. I logged everything into Chronometer but to get the individual stats, I used My Fitness Pal, because it’s easier to get stats for 1 meal at a time.)

7:30am: I chug some Decaf Bulltetproof coffee with almond milk on our way out the door for school drop-off

9:10am I eat half of P’s waffle that’s on the table before heading our to Orangetheory 

Waffle

I LOVED the workout yesterday. The floor work wasn’t my fave -mostly because it was a lot of TRX core work I had to modify – but the run and row portions were really fun and challenging.

10:45am: I’m back home from OTF and have a podcast interview in 15 minutes. I quickly make breakfast and snap a picture of it, but don’t have a chance to eat the oats until after the interview

Breakfast 2

(1 egg, 6 egg whites from a carton, 1 oz almond milk cheese from Trader Joe’s, 1 tablespoon nutritional yeast, 1/2 cup oats with cinnamon, 1/4 cup blueberries, 1 tablespoon maple syrup, and 1/4 cup raspberries. Stats: 427kcal, 31g protein, 56g carbs, 10g fat) 

12:40pm P stayed at school for lunch this day – she does this a couple of times each week so I have a little longer to work- so I grab some turkey rolls before heading out the door.

Turkey

(3 slices of organic turkey from Trader Joe’s with arugula, hummus, and Dijon. 50 kcal, 11g protein)

3pm: Giant smoothie time! I have a smoothie almost every day since it’s an easy way to get in a lot of nutrients and fiber. We’re on the go so often that it guarantees that I get in some nutrition quickly. It’s really helpful on the days that the girls have after-school activities. 

Smoooohie

(1 1/2 cups almond milk, 1 scoop Garden of Life protein from Thrive Market, 2 scoops collagen, 1 cup frozen cauliflower, 1 handful spinach, 1 tablespoon flax, 1 tablespoon Nuttzo, 1 pack of Four Sigmatic hot cacao mix. Stats: 450 kcal, 44g protein, 34g carbs, 18g fat)

7pm: Girls’ night!

IMG 6471

(I love that turtleneck sweaters are back!! This is the one I’m wearing but it’s sold out. Similar ones here and here)

I don’t track specifically when we go out since I’ve already added my entree and padded it with extra fat. (I think macro counting is a great guide map but if you try to be perfectly accurate 100% of the time, it takes the fun out of life, ya know?) For this meal, I logged a 5 oz piece of grilled salmon, 1 cup of cooked rice, 1 tablespoon of oil, 2 pieces of bread, and a glass of rosé. (850 kcal, 41g protein, 130g carbs, 15g fat) In reality, I had 1 piece of bread, said salmon, mushroom risotto, and a smoky bourbon drink.

Salmon

Total stats for the day:

IMG 6472

(My goal is around 1800 calories, which we’re continuing to increase over time. Before I started tracking macros, I was unintentionally under eating. Emily and I chat all about macro tracking in this podcast episode!)

What I liked about this day of eats:

– I crushed my protein goal and hit all of my targets. I don’t love to eat a ton of meat, so sometimes it’s hard for me to hit the 120g of protein each day. I also feel like I got a good balance of nutrients. I’ve been using Chronometer to track my macros instead of My Fitness Pal and really like it so far. With MFP, I was only focused on hitting macro numbers and ratios. Chronometer takes things to the next level, because it has little bubbles you can fill as you hit each micronutrient. I feel like I eat much better-rounded meals with Chronometer. 

IMG 6473

What I would have done differently:

– If we weren’t going out to eat and I knew I’d be cooking at home, I’d pre-log my dinner and use lunch and dessert to fill in the gaps. Usually I’ll have a big salad or sandwich with fruit, veggies, dressing, etc. I’ll often have carbs left to hit, so I’ll have one of the classic faves for dessert before bed: a “baked apple” chopped and microwaved for 2 minutes with lots of cinnamon, and then topped with either a tablespoon of Nuttzo or chocolate chips. Before bed, I also like scrambled eggs, cereal with almond milk, and granola. When I’m not saving fats for later in the evening – I love fats so I’m more mindful of serving sizes- I’ll add mayonnaise to my sandwich or sliced avocado to a salad.

I’d love to hear any of your favorite current meal staples! What was the best thing you ate yesterday?

xo

Gina

More WIAW posts here, here, here and here.

For the OG WIAW creator, check out Peas and Crayons. 

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12 Comments

  1. Jay on December 19, 2018 at 10:16 am

    I’ve gotta give you a round of applause for realizing and working on correcting unintentional under-eating. A lot of women, especially those who are very active, struggle with this or the general feeling that they aren’t allowed to eat what their bodies require. As a Dietitian, I think it’s so important to us to nourish ourselves properly and be open about it so that more women can become aware.

  2. Liz on December 19, 2018 at 10:16 am

    My go to meal when I get home late from work and teaching (I teach group fitness classes twice a week till about 9) is a can of black beans, some frozen corn, tomatoes, peppers and onions in a pot, and simmered with some seasoning, and then topped with some greek yogurt and a poached egg. Super quick, super tasty, and high in protein after moving around for hours with my clients. What do you consider under eating? I am trying to lose some weight right now, and had some initial success with Weight Watchers for tracking, but am hitting a plateau and am wondering if my activity level (at least 30 minutes of high intensity a day, usually an hour to an hour and a half, plus walking 2 miles to and from work) means Is hould be upping my calorie intake and I may be unintentionally starving myself now.

  3. Mari on December 19, 2018 at 11:18 am

    I love having eggs in the morning because of the protein and it helps me stay full. I also have a hard time reaching my protein goals. Do you have any thoughts/suggestions regarding protein powder? Like you, I also don’t like having meat every day. But is it ok to have protein powder every day? I don’t work out every day so felt weird about having protein powder daily and am confused about what to do.

  4. Chrissy on December 19, 2018 at 12:09 pm

    Oh I love cronometer! I’m so glad you mentioned it because I’ve always used myfitnesspal and didn’t like how hard it was to look at the actual nutritional value outside of macros.

    My go to quick lunch lately is Dr. McDougall’s black bean and lime soup. It’s perfect on busy days – just pour in boiling water, let it sit, and it’s a great source of protein. 21 grams of plant-based protein and it’s super filling because of all the beans. It’s also really really good.

  5. Melissa C on December 19, 2018 at 1:28 pm

    Do you do macro #s for clients? I desperately need help. I went to a diet clinic and was given below 50 c/below35f/75 protein or more. Im not losing but not gaining. Only eating about 890calories a day but hit my macros. so I am not sure if I should concentrate on calories or macros. it seems if I increase my fat or calories I gain weight quickly….ugghh(sob) please help.

  6. Lisa on December 19, 2018 at 3:18 pm

    Thank you for this post! I was unintentionally under eating, and have been working on being more mindful of eating enough. Being an active breastfeeding mom means I need to eat a surprising number of calories to keep up with the demand I’m putting on my body!

  7. mary on December 19, 2018 at 3:43 pm

    I like Cronometer, too I only mention this in case it helps readers find it– it has no H. The developer started it to track eating on a CRON (calorie restriction/optimal nutrition) diet. : )

  8. Molly on December 19, 2018 at 7:37 pm

    This all looks super realistic, balanced, and yummy! It’s been so hard for me to eat healthy this week with all of the holiday festivities happening at work, so I’ve been having smoothies for breakfast and veggie soup for lunch to make sure I get some nutrients in before eating alllllll of the holiday cookies 🙂

  9. Jessie R on December 20, 2018 at 8:51 am

    I’m back to my favorite breakfast, half a roasted sweet potato with two eggs, sauteed greens, half an avocado, and some hot sauce to top it off! It keeps me full until lunch and gives me a lot of nutrients to start the day. I was under eating as well, and noticed a huge difference in my body and energy levels when I started eating more :D.

  10. Laura McRae on December 27, 2018 at 8:22 am

    I do enjoy daily eats posts! I know it takes time, but I always get good inspiration. I also have a hard time eating enough for my activity level, and it is great to get some good ideas for ways to “mix it up!” Thank you for taking the time to type this up for all of us readers.❤️

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