Recipe of the Week – Nutrition Overhaul

Recipe of the Week – Nutrition Overhaul

Have you ever wondered what people actually eat in a week? I do – constantly. I love reading people’s food diaries and learning little tips and tricks and easy changes. I decided to track a few days of what I ate and have Coach G give his recommendations to see what I could improve on. Coach G recently launched an awesome nutrition program and I had to get just a little taste of what he was working on with people – check it out!

 

Wednesday

Libby: My schedule is my biggest obstacle when it comes to meal planning. Wednesdays are my late day, which means I sleep in later, I work later, and get home later. Usually I don’t eat dinner THIS late but roasting red peppers took a little longer than I anticipated!

  • 9:45am – matcha blended with coconut oil, grassfed butter and agave
  • 10:00am – leftover black bean, corn and salsa mixture reheated with leftover steak and a fried egg. ½ avocado mashed and a dollop of greek yogurt on top
  • 3:00pm – Quinoa and kale salad with sweet potato, yellow pepper, artichoke hearts, garbanzo beans, plus leftover steak. It had a lemon/champagne vinaigrette dressing
  • 7:45pm – handful of chips w/ salsa
  • 9:00pm – quinoa and brown rice pasta w/ roasted red pepper sauce (roasted red peppers, almond milk, nutritional yeast, cornstarch, garlic, shallot) sprinkled with parmesan cheese
  • 10:00pm – 2 sugar cookies
  • Water count – III

*water count means either a my white travel mug with hot water or my tall starbucks plastic tumbler. No sure how many ounces.

PN Coach Tip: PROTEIN! I really like the variety and flavors, it all sounds so tasty. How can we add in some additional protein? Leftover steak, how much is actually leftover? Adding more protein to each meal or possibly a supplement (Shake, bar, etc.)

Thursday

Libby: I’m slowwwwly getting into a morning routine but it has been a struggle. I’ve at least progressed into making my bed every day, making my tea to go and bringing something I can heat up and eat at the gym. I’m the type of person who feels sick when they wake up early in the morning so it’s been difficult to find things that are quick to make AND easy to transport/still taste good when you reheat them.

  • 6:30am – matcha blended with coconut oil, grassfed butter and agave
  • 8:00am – English muffin w/ every nut butter (from trader joes – life changing it’s SO good)
  • 9:00am – banana
  • 2:00pm – 3 slices of turkey, 1 slice of goat cheese, leftover roasted red pepper pasta
  • 7:00pm – Peanut sauce Stir fry with chicken, carrots, broccoli, and peas over rice noodles
  • 8:30pm – 1 square of dark chocolate
  • Water count – IIIII

PN Coach Tip: TIMING! 8-9am to 2pm is a 5-6 hour break in the day, lets add a high Protein/Fat snack around the 12:00pm hour. Aim to eat/snack every 3 hours to keep your energy and metabolism firing.

 

Friday

Libby: Fridays are always hard because I’m usually out of groceries and lacking motivation to cook and be prepared. Plus, there is always someone wanting to eat dinner out after barre3 class, which is always the easy choice when I know my refrigerator is empty!

  • 6:30am – matcha blended with coconut oil, grassfed butter and agave
  • 10:30 am – breakfast burrito from Mercurys
  • 1:30pm – English muffin, ½ with every nut butter and ½ with turkey, goat cheese and artichoke hearts
  • 6:00pm – beef pho and 1 glass of red wine
  • Water count IIIII

PN Coach Tip: PLANNING! Convenience foods are great when in a pinch. Did we decide on the breakfast burrito because it was the right choice? Or because it was convenient and we did not plan? Do everything in your power to limit the quick/convenient options to emergency situations.

 

Saturday

Libby: Saturday is my only day off during the week and the day easily gets away from me because I usually have so much to do! This Saturday I got up and ran a few errands before places got busy, and when I got home, got distracted by unpacking my groceries and cleaning up my apartment so I didn’t eat till much later. I’m (fortunately or unfortunately, depending on how you look at it) the type of person who isn’t food motivated so I usually notice the clock and realized that I haven’t eaten yet that day, instead of realizing that I might be hungry.

  • 9:30am – matcha blended with coconut oil, grassfed butter and agave
  • 11:30am – steak salad with cucumber, tomato and balsamic vinaigrette
  • 6:00pm – single girls dinner (basically a snack plate) cheese, salami, crackers, vegetables with hummus, apple slices
  • 8:00pm – 1 square of dark chocolate
  • Water count IIII

PN Coach Tip: EATING OUT! This seems like a light day for food because of your busy, errand filled schedule. Maybe you could add a meal out at one of your favorite restaurants. Remember to customize any order at any restaurant to fit your Protein, Fat, and Carbohydrate needs.

 

Sunday

Libby: On Sundays I work at barre3 in the morning, but there isn’t a microwave or refrigerator there, so any thing I bring to eat must be low maintenance. I (clearly) have yet to figure out what that is so I typically hit up the whole foods hot bar for a small snack midway through my shift. I also have a Hello Fresh box coming on Monday, so I was definitely on a mission: clean the fridge out before all my meals were planned out FOR me, which is how I ended up eating breakfast for dinner. (not complaining -that’s one of my favorite meals!)

  • 7:00am – matcha blended with coconut oil, grassfed butter and agave
  • 10:00am – hashbrowns with 3 slices of bacon from the whole foods hot bar, Kevita probiotic drink
  • 1:30pm – steak salad with cucumber, tomato and balsamic vinaigrette
  • 6:00pm – BforD! Gluten free pancakes w/ syrup and 3 Amy Lu chicken breakfast sausages
  • 7:00pm – small bowl of Trader Joes white cheddar rice puffs
  • Water count IIII

PN Coach Tip: EVENING SNACK! The timing on this day is a lot better, you are fueling your body at more regular intervals. You mentioned you eat less in the morning because it often makes you feel sick, could you potentially add a high protein/fat snack in the evening, before bed? Eating before bed isn’t necessarily “bad”, just be aware of the nutrient breakdown because we will be most likely storing it as we sleep and utilizing it later.

 

Interested in a nutrition overhaul? Email Coach G at garrett@kuttingedgefitness.com to get started!

Happy Cooking!

Libby

 

 

 

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