I get a lot of questions about meal planning….like, a lot.
I also get many inquisitions on MY meal plan, which I want to stress, is personal, as far as it was designed for me, my activity level, and individual needs.
It is important, when trying to gain or lose weight, to consult a professional before doing anything drastic, so do not under any circumstances take what I post about my menu as, “I should do this too!”
That being said, I have to admit I don’t often share the whole truth about my daily consumption because I am pretty ashamed of my selections and the way I tend to eat them.
Maybe that is a sign that there is something wrong, or more appropriately stated, disordered, about my daily intake, andit is my hope that by being more candid, it will inspire me to make better, more recovery based choices.
After all, someone very smart once told me, “We are only as sick as our secrets.”
So I thought, going along with my openness about every other aspect of my life lately, I guess I could be one hundred percent up front about my typical day of eats, by using Tuesday, as an example.
*BEFORE YOU GO ANY FURTHER I WANT TO MAKE CLEAR…DO NOT THINK I AM TELLING YOU THIS AS AN EXAMPLE FOR YOU TO FOLLOW…
I AM NOT PROUD OF SOME OF THESE CHOICES SINCE THEY TEND TO CUT CORNERS AND DEFY THE PROCESS OF GETTING WELL.
IF YOU ARE EASILY TRIGGERED OR HAVE A HARD TIME WITH COMPARISONS TO OTHERS, IT MIGHT BE A GOOD IDEA TO COME BACK TOMORROW.
I APOLOGIZE IF THIS MAKES YOU FEEL UNCOMFORTABLE, but as I stated earlier, I am hoping that being more open might also help me be more accountable.
Ok, now after that introduction, here is a “normal” work day for me…
4:10 a.m. (Pre-Treadmill—because I cannot exercise on an empty stomach)
- 1 Low Fat Eggo Waffle
- 1 Diet Pepsi Max
- 1 Full Glass of Water
*it is really embarrassing that I start my day with a Diet Pepsi Max, but at 4:10 I need a jolt of caffine. This is a habit I really want to break but it just hasn’t happened yet…
Like I said…I am ashamed of this…
6:30 a.m. (Before Work)
- Oatmeal with lots of cinnamon
- .5 Cup of Plain Chobani (0%) mixed with .5 Cup Unsweetened Almond Milk and topped with .5 Cup fresh strawberries
- 2/3 Cup Egg Beaters with about a tablespoon of reduced sugar ketchup
- 1/2 Cup of Coffee
AGAIN, I need to preface this that I am really embarrassed to admit that my morning snack as of late has either been:
- Small bag of Baked Lays
- One serving of Paul Newman Pretzels
I feel like I should maybe have a snack of fruit, yogurt, or small serving of nuts, but instead I am choosing a salty processed snack.
I am not against packaged foods, but for some reason having CHIPS in the morning seems wrong.
It isn’t. I mean I should eat what my body wants because I don’t often do that, but I really was hesitant to tell all of you my guilty food.
- Lettuce with carrots, vinegar and one tablespoon of Paul Newman’s Low Fat Sesame Ginger Dressing
- .5 Cups of sliced strawberries
- 1 container of 0% Plain Chobani
- Peanut Butter and Jelly made with 2 Slices Light Fiber One Multigrain Bread, 2 tsp peanut butter and 2 tsp Sugar Free Jam
*This “Peanut Butter and Jelly” drives my husband up the wall. He feels 2 tsp of nut butter to be annoying for a few reasons; because not everyone measures out every little thing with a set of measuring spoons they keep in their desk drawer, and it is not nearly enough spread to call it a sandwich.
I obviously disagree but I hear his lecture quick frequently.
—literally half an hour later I realized I wasn’t completely satisfied and went for 1/8 cup of Emerald Sweet and Salty Cinnamon Nuts. I was SO mad at myself for this. My mind kept screaming at my about how I should have been totally fine with the lunch I had. How could I possibly need more?!
I also drank a seltzer and completed my third camelback water bottle for the day.
I made meatloaf from this recipe.
EXCEPT I used 96/4% lean ground beef, omitted the bread crumbs, onion and egg entirely, and substituted reduced sugar ketchup, egg beaters, and a lesser amount of meat…I only had 1.25 pounds rather than nearly 2.
I then sliced the loaf into 8 pieces and gave myself about 1.25 pieces, which I put overtop lettuce and drizzled with reduced-sugar ketchup.
*Again, my husband thinks this is odd, but it is so normal to me I find it delicious and totally acceptable…
On the side Peanut Butter Crackers (Whole Wheat Lance Peanut Butter)
*PACKAGED when I should be making them, but Ryan hates when I measure things so I stuck with something I knew the measurements and satisfied the carb-fat exchange that I needed.
I also had a container of Chobani 0% Plain.
Water and Hot Tea are always my dinner time beverages.
8:00 p.m. Snack
Ryan absolutely HATES this snack because it is SUPER voluminous but not as calorically dense as it COULD be.
Smoothie made with 1 entire Pint of Arctic Zero (this stuff is amazing but only 150 calories for the ENTIRE pint…ED much?!) 2 Cups of ice and water….blended to make the smoothie.
1 Peanut Honey Pretzel Luna Bar (I often have a bar with my smoothie and it rotates between whatever is in my pantry stash…typically Clif Mojo, KIND, Luna, NUGO, Lara, etc.)
9:30 FAST asleep
Typing this out is seems like a TON of food.
As I said, I am pretty embarrassed to share this with all of you because I keep thinking, “omg they are going to think I am a pig, I eat so many times and so much in a day, I eat all junk food, etc.” but I am kind of getting it out there to encourage myself to change a few things.
I don’t think it is realistic to say I will ever completely eliminate all packaged foods in my diet. I like them, they are convienient sometimes, and honestly, everything in moderation (ha, can you believe I just said that) is fine. BUT I would like to maybe trust myself to eat more unmeasurable things, implement more challenging items, and increase my calories since I am not totally following the plan my dietician suggests.
*PLEASE PLEASE PLEASE do not adopt any of these horrible habits, or corner cutting techniques that I was so ashamed to share. I am not posting this to glorify my day, or choices. They are not recovery focused at all, but I wanted to be honest so you all did not think I was some great example of what should be done throughout the day.
If you want real ice cream, please eat it.
You are worth so much more than a nutrition label.