I always tell my clients that your diet is more important than the workouts you do at the gym. You CAN'T out-train a bad diet! #FACTS.
Take a person who works out regularly and eats like crap and compare them to the person who eats very well but hardly works out, and I guarantee you the person who doesn’t sweat at all but eats very well will look a hell of a lot better than the person busting their butt in the gym. No matter how we splice it, diet is the reason why we are seeing (or not seeing) the results we desire.
Below I share what a sample day may look like for you in terms of how much food you should eat and broken down in grams and ounces, what that may look like based on a 2000 calorie a day diet.
Visually, this is what an ideal plate of food should look like for most people. The majority of your plate should consist of veggies and lean protein. If you can stick to this idea, you’ll be in good shape! I always recommend eating foods you enjoy. My number one rule is no one should be forcing themselves to eat foods that they don't enjoy.
Examples of MEAT & MEAT ALTERNATIVES sources (1 serving = 20-30g of protein)
- 4-6 oz chicken breast/turkey breast/lean beef/bison/lamb
- 4 -6 oz any white fish
- 4-6 oz salmon (also a fat source)
- 1cup or 5-6 egg whites
- 4-6 oz Tofu, tempeh, or seitan
- 20oz of mushrooms
- ¾ cup 0% or 1% cottage cheese (optional if not lactose intolerant)
- 1cup 0% plain Greek yogurt (optional if not lactose intolerant)
- 1 scoop protein powder of choice
Examples of GRAINS & STARCHES (1 serving = 20-30g carbs)
- 1/2c quinoa
- Buck wheat
- 1/2c dry oats (measure dry, not always gluten free)
- 1 slice EZEKIEL bread (not gluten free)
- 1/2c brown/black rice
- 1/2c beans/lentils
- 4 oz yam or sweet potato
Examples of VEGETABLES (you don’t have to weigh your veggies, think of your greens as being “free”.)
- Beans (green, italian, yellow, or wax)
- Bean sprouts
- Hearts of palm
- Snow peas
Fats (1 serving = 7-10g fats)
Although they are not accounted for in the diagram above, consuming healthy fats is essential to our body, brain and maintaining proper hormonal balance. They should be included in our everyday food consumption: (1 serving = 7-10g fat, and should be around 10% of our daily caloric intake. That breaks down to be around 30-50g of fat per day. This varies from person to person.
- 1 tbl nut butter
- 1 oz nuts
- ½ tbl olive oil or coconut oil
- 1tbl shredded coconut
- 1/4 avocado
- 3 oz salmon (also a protein source)
- ½ tbl flax or fish oil
- 1 whole egg
This list is not intended to be an end all be all and definitely is not mandatory to follow to see results. I am not a registered dietician. I am sharing what has worked for me and my clients based off of my personal experience. This is simply a suggestion list of what a typical day may look like for you if you are someone who is looking to lose weight or develop healthier habits. Knowledge is power so the first step is always knowing. Then you should experiment with things that you like and easily fit into your lifestyle. No meal plan or coach should deprive you or make you eat things you hate. I encourage you to experiment with foods and methods that work best for you and your lifestyle. Sustainability is key in getting results and keeping them!