my daily meal plan

Hi team! I get a lot of questions on what to eat & when.. and while I’m NOT a nutritionist, I have changed my eating for the better these last 2 years and have learned some tips. I’m also a serial-eater — when I find meal options that work for me, I tend to stick with them. I don’t calorie count.. I strive to eat mostly un-processed, whole foods. But I’m human! I don’t always stick to 100% clean eating, however I have improved an awful lot since beginning my fitness journey in 2012.

So, here is a typical day in the life of my eating:

Wake up & drink a FULL glass of water (optional to add some Himalayan salt or fresh lemon).

Breakfast= Shakeology

shakeology

This is by far my healthiest meal of the day. I choose to drink Shakeology daily because its packed with over 70 super foods, zero artificial flavors, amino acids, probiotics & protein. My old cereal & milk wasn’t cutting it. Since drinking Shakeology for almost 2 years, I’ve decreased my caffeine consumption, noticed stronger hair and nails, been very regular digestively, and snack less on processed foods. This is a part of my daily life, and I like to start that day with this mega-packed nutrient shake.

Recipe above: 1 cup unsweet vanilla almond milk, 3 fresh or frozen strawberries, 1 tablespoon natural peanut butter, 3 ice cubes, topped with water and blended. I use a Magic Bullet– your blender & your consistency preference will change how much liquid to add.

Lunch = Salad & Kombucha 

lunch

I’m all about lunch with a view 🙂 get outside if you’re able! My lunches are usually leftovers from dinner, or a salad. I love a big salad with romaine & kale, egg, mushrooms, cucumbers, tomatoes, chickpeas and onion. Basically, its as many veggies as I can pack in– with the treat being egg or some crumbled feta cheese.

I do use dressing, and recommend a balsamic vinegar or olive oil. Just dip your fork in the dressing instead of pouring it over the salad. You’ll save on consuming a ton of calories in unhealthy dressings, and eventually you can decrease how much you use on a salad. Just cut back a little at a time.

& I LOVE Kombucha tea. Most major grocery store chains & health food stores are starting to carry Kombucha, or you can easily brew your own (see my previous blog post on my experience with brewing). It’s a raw, organic drink that includes over 50 kinds of probiotics, enzymes, amino acids & vitamins. My favorite store brand is Guava Goddess. Just be sure NOT to shake it up– it will explode on you. Yes, you’ll have to get over drinking little bits of healthy bacteria– but it’s so good it truly doesn’t bother me.

Mid Afternoon Snack = Fruit Smoothie

smoothie

Healthy fruit smoothies are a great way to combat that mid-afternoon hunger attack. I find fruit smoothies keep me regular and full until dinner.

This recipe : 1 cup unsweet vanilla almond milk, 1 banana, blueberries, 1 tablespoon ground flax seed, 1 tablespoon PB2 (powdered peanut butter), a dash of vanilla extract, ice, water & blend!

Dinner= Healthy Stir Fry 

stirfry

My husband and I love a good stir fry– and usually make enough to take for lunch the next day. Cook brown rice in a rice cooker or on stovetop (cooking on stovetop can take about 45 minutes so plan accordingly). Saute onions and peppers in a skillet with extra virgin olive oil, add more veggies of your choice (we usually throw in carrots, zucchini, & celery), add some sort of protein (pictured above is vegan chicken– but you can also use lean steak, shrimp, or regular chicken), toss with Bragg’s Liquid Aminos (a healthy soy sauce alternative). Toss veggies & protein with rice & enjoy!

Dessert= Dark Chocolate 

Usually a piece of dark chocolate will satisfy my after-dinner craving, because its the late-night eating that usually thwarts your weight loss efforts. Also, hot tea sweetened with local honey tends to take the craving away. But again, I’m human and sometimes will have a cookie or ice cream. This meal plan is about being realistic, not about being pretty Pinterest-perfect.

Everything in moderation, folks. Work out as many days as you physically can in a week, eat primarily healthy foods, and you’re setting yourself up for an incredibly healthy life. For more questions on my meal plan, or to get my complimentary 7 day meal plan, email fitcoachashley@gmail.com.

Stay healthy my friends!

xo Ash

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