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Full Day of Eating: March 2019

I don’t know about you, but I love reading & seeing how people structure their meals throughout the day (LOL). So, I’ve decided to join the bandwagon & layout a typical day of how I currently eat!

For a little background info: I’m 23, 5”5 & currently about 125#. In January, I had reconstructive surgery on my left knee to repair a ruptured ACL & medial meniscus that I had blown out on Thanksgiving (so stupid). With that being said my days are much more relaxed right now, but I still have a bit of movement between physical therapy, a light gym session, work & taking care of my horses. I’m not tracking macros at the moment (although I usually do to ensure that I’m getting in enough food), but more so focusing on a high protein intake & eating to about 80% full. Also, I typically eat the same thing every day, sorry if thats boring lol.

If you have a specific goal in mind such as weight loss, weight gain, performance based or health oriented- your nutrition plan should reflect that. Sadly, there is no “one size fits all” approach to eating- you have to take the time to figure out what works for you.

I am NOT making this post to say that the way I eat is the “only way” because there are plenty of ways to eat & reach your goals at the same time. I’m writing this in hope it gives you some insight on how you could structure your meals throughout the day!

Also- if this is something you find helpful, please let me know & I can post an updated FDOE every couple months as my training & life changes. :)


Breakfast: (Between 9-11am)

- 1 Large iced coffee w/ a dash of vanilla almond milk creamer from Silk

- Omelette w/ 1 whole egg + 1 cup of egg whites, topped w/ peppers & mushrooms.

- 1 Small sweet potato cut up into slices & sautéed with coconut oil OR 1 bagel from Daves Killer Bread w/ a light spread of greek yogurt cream cheese

Lunch Snack: (Between 12-2pm)

- Usually just a protein bar since I typically workout in the afternoon around 3-4pm. Currently loving Think Think, Level-1, One or FitCrunch bars.


- 1 Scoop of BCAA’s mixed w/ water

Post-Workout: (5pm-ish)

- 1 Scoop of Phormula-1 protein w/ 5g of creatine monohydrate

Dinner: (Between 6-7:30pm)

- 4 oz. of Chicken, fish or turkey

- 1 Cup of brown rice or quinoa

- 1-2 cups of veggies

- Topped w/ Coconut Aminos or a light bbq sauce

Bedtime Snack: (Between 8-10pm)

- A sweet smoothie is my OBSESSION before bed. Gets some more protein in & curves sweet tooth cravings! 1 Scoop of Level-1 protein, 1 cup of unsweetened almond milk, 10-12 ice cubes, 1 tsp. of glutamine, 1 serving of chocolate chips & 1 TSP of creamy peanut butter.

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