We're Giving You Permission to See What Other People Eat in a Day

You guys have loved every time I’ve posted my food dairies before so I’m doing it again for you!! 🤤 Dietitians are just like normal people - we like delicious & wholesome food plus treats too but all in moderation 🤓So here it is, a visual of my #eeeeats !! 👀 . . Meal 1: Choc & vanilla layered chia pudding with blueberries & a cup of ginger & lemon tea Meal 2: Veggie sticks with hummus (I actually didn’t eat them all - they defeated me 😆) + medium soy Capp bought from cafe & a few mixed nuts (not pictured) Meal 3: Bought cafe brunch - poached eggs, greens, haloumi, walnuts 😎 + cup of black tea Meal 4: Pre gym snack 2 hours before gym sess - Grain toast with home made Nutella topped with fruit (carbs pre workout = life 💁🏻‍♀️) + cup of tea Meal 5: Post gym - Home made pita bread pizza with lotsssss of veggies & a protein shake (I was too lazy to eat protein on my pizza) + cup herbal tea Meal 6: White choc & butter bean protein muffin (recipe on my website - click the link in my bio) . . As I've mentioned many times before, I don't count calories daily - I try to eat intuitively most days but still have a good understand of the macros my body needs each day without tracking. If I find I'm losing/gaining weight or muscle (depending on my goals) then I'll track my calories & macros for 2-3 days every few months to get myself back on track but as a generally guide I just eat whole foods, as much colour as possible & a good balance of low GI carbs, protein & healthy fats from mostly whole food sources 😁 . . I know you guys are going to ask me so I'll beat you to it - If I had to estimate I'd say I probably consume roughly 2000-2200 cals a day (I'm 6ft tall & train 5 days a week 💪🏼) & I eat slightly less on non training days & reduce my carb intake slightly & increase my fat intake slightly to keep me a bit fuller on days off 🙊👌🏼✨ Ask me any questions about my meals below but remember I can't give you specific advice about how many calories you should eat (see a local dietitian for this!) but feel free to ask me generic questions about my meals, ingredients or routine 💗 #fooddiary #mealprep #healthyfood #nutrition #weightloss #cleaneating

A post shared by Leanne Ward 🌻Here To Inspire (@the_fitness_dietitian) on Jan 17, 2018 at 2:41am PST

✨When people tell me motivation is lacking, I get it. I have trouble building habits too. . ✨I have the same issue not with meal prep, but with exercise. But the root of the issue is exactly the same! . ✨Meal prep can look really overwhelming and intimidating- there’s lots of steps and it takes time. And I takes WEEKS to see any kind of results... same with exercise. . ✨I have a hard time getting to the gym these days and I don’t like it. I’ve been skipping workouts to do actual work because I see results from client work immediately! I put in a few hours and boom, the project is done and I can move on. . ✨Meal prep and exercise are different. The results aren’t immediate. In the beginning it feels like SO MUCH effort. It’s easier to just... not. . ✨The truth is... it doesn’t take that long to get good at either one. It doesn’t take long to totally fall in love with the process. I KNOW this. All we have to focus on are the baby steps - not easy to do when we focus hard on the result. . ✨I’m just as intimidated by the gym as you might be of meal prep if you’re just starting out. My exercise is SO inconsistent that I feel like I’m always “just starting out” even though I’ve been going to the gym for 10 years now! . ✨I like to keep it real here - my nutrition and eating are on point and that’s why I’ve been able to stay the same weight for 3 years (I’m not trying to lose) but I can TELL when my body needs to move more. It’s not about weight for me it’s about QUALITY OF LIFE. . 👇🏼If you made it this far, tell me if you can relate!

A post shared by Talia Koren (@workweeklunch) on Feb 15, 2018 at 5:46am PST

Food diary ~ 2400 kcal C300 P130 F70 . This is what I ate yesterday, I take a flexible dieting approach and pretty much just track my way through the day. I don’t follow a set meal plan but try and fill my meals with nutrient dense whole foods and make sure I roughly hit my macros. . The calories and macros for this diary suits my goals at the moment but will not work for everyone. If you are unsure how many calories you should be consuming and what macros will help you reach your goals then check out my YouTube channel where I share all the info you need to get your nutrition on track, link is always in my bio ☝️ The food ideas here can always be adjusted to suit your goals, no food is off limits 🙌

A post shared by Kathryn Gray | Blonde Health (@blonde.health) on Feb 5, 2018 at 11:14am PST

Hi! Here is my FOOD DIARY from yesterday. 1531cal. Protein: 91, carbs: 173, fat: 51 It was a little difficult to take pictures and count, but I tried and did it! Do you like this food diary format? And I want to add that on this day there was no workout. #healthyfoodshare #healthyfoodideas

A post shared by XENIA (@xeniafs) on Feb 15, 2018 at 9:45am PST

Time for another what I ate today post! 🌞. . Check out the different ways I’m eating my veggies today - in a salad, roasted in a pasta, in a veggie soup and in a stir fry. 🌱 . Don’t think that salads are the only way to get eat your veggies! 🥗 .

A post shared by Nicole Osinga, RD, MAN, BASc (@nicoleosinga_rd) on Feb 15, 2018 at 3:59am PST

🤗Here’s a vegetarian food diary from this weeks prep! 👈🏼👈🏼👈🏼Swipe LEFT for the Mexican quinoa recipe or grab it (and the lasagna recipe) at workweeklunch.com! . 🤔I get asked if I’m vegan a lot- and I’m not. I eat dairy and meat a couple times a week BUT I looooove cooking vegan. I’ve learned to love it through meal prep! . 😩I’ve tried eating strictly vegan for weeks at a time but it doesn’t make me feel good. 😋That said, cooking vegan is easy, cheap, fast and most importantly DELISH. . ❓Are you meal prepping this weekend? I can’t wait to whip up some new ideas for you and make some cooking videos! 🤳🏻Catch the action on Sunday on my stories.

A post shared by Talia Koren (@workweeklunch) on Feb 9, 2018 at 10:21am PST

What I eat in a day ☺️ haven’t done one of these in a while, and have been getting heaps of questions with regards to nutrition and my diet. I haven’t really been tracking macros seriously, and have been following a slightly more intuitive eating approach. My full day of eating: 1.🍓 Breakfast: 2 slices of 100% rye bread, egg white omelette filled with spinach, feta cheese, and spicy mexican beans and corn . Topped with avocado and chopped tomatoes. 2.🍓Lunch: Homemade bowl made with miso glazed egg plant, sautéed kale and spinach, avocado with sesame seeds, and baked falafels ( with hummus dipping sauce- unpictured) 3.🍓Snack 1: chocolate smoothie bowl made with pea protein, chai seeds, maca and honey. Topped with mango, matcha granola and a home-made raw almond brownie 4.🍓Dinner: homemade bowl with vanilla cinnamon butternut, steamed broccoli and green beans, sautéed chili spinach, grilled aubergine coins, and BBQ steak strips cut up. 5.🍓 Snack 2: 1 small square of my walnut, date and honey squares. Served with a warm vanilla almond milk chai latte. For the entire day I ate 1998 calories (which is around my maintenance)🤗 To feel good, you have to eat well! Make sure you are nourishing yourself with enough nutrition 🌟

A post shared by @ wholesome_lee on Feb 6, 2018 at 10:41pm PST

#WhatIEatInaDay M1:Hash Browns with Beans & Veggies + 🥑🍅Toast & OJ M2:Cherry Berry Banana smoothie M3:Veggie Sam No M4 M5:🍓🍌+Granola & Almond Milk H20:80oz + vegan prenatal vitamins #plantpower #whatieatvegan #vegan #veganmeals #plantbased #plantbaseddiet

A post shared by Kortney Brady (@kortneysplantbasedlife) on Feb 5, 2018 at 8:50pm PST

💫Good evening my loves💫 Here is another full day of eating by me 😊. ➡️It started with a chocolate raspberry smoothie bowl for breakfast (2 bananas, 1 cup frozen raspberries, 1tbsp cacao). . . . ➡️For lunch I prepared a lentil salad the night before and took it with me to school. It has 200g cooked lentils, 100g tofu, cucumber, tomatoes and onion. It is seasoned with lemon juice and black pepper. . . ➡️After coming home im the afternoon I felt like something sweet so I ate 1 banana 🍌 🍌 with peanut butter (2tsp) and two figs. . ➡️For dinner I made Asian mie noodles (200g)with mushrooms (80g) cooked in soy sauce (3tbsp), spring onions and sesame seeds on top. Super simple and yummy 😋! . . Have a nice evening ❤️ Lots of Love ❤️ xx . . . . . . . . . . #fattloss #caloriecounting #veganweightloss #veganprotein #highprotein #vegancommunity #fatlossgoals #eatplants #plantbaseddiet #veganweightloss #cleaneating #whatieatinaday #veganswholift #whatveganseat #wholedayofeating #lowcalorie #abnehmen #dietcoach #weightlossdiet #healthyfoodideas #veganfoodspot #lowcalorievegan #abnehmenohnezuhungern #veganabnehmen #dieting #foodtoloseweight #fitvegan #fulldayofeating #highcarb

A post shared by Vegan Health Enthusiast🌟 (@consciously_charly) on Feb 14, 2018 at 10:44am PST

What I Eat In A Day • Healthy Vegan • WFPB ••• Hey instafriends 💓🌱 Time for another What I Eat In A Day Post 😋 . Total Calories: 1730 Carbs: 302g Protein: 80g Fat: 32g . Breakfast: Oatmeal with Banana and Apple Slices, Cinnamon and Flaxseeds Lunch: Buckwheat, Pumpkin, Kidney Beans, Chickpeas, Red Cabbage and Veggies Dinner: Red Lentil Pasta with Tofu, Baked Pumpkin, Veggies and Tomato Sauce Dessert: Apple, Kiwi, Mandarin, Honeydew Melon, Raspberries and Almonds . All meals are tracked with the App Cronometer 📲 . This is just an example day and it shows what I eat currently to reach my goal (➡️ body recomposition). The only processed foods here are the tomato sauce, the (organic) tofu and the red lentil Pasta. Everything else is 100% unprocessed aka whole food ☺💚 . Hope you enjoyed this Full Day of eating. What's your favorite meal of these 4? Let me know in the comments below ☺👇🏻💓

A post shared by Celina | V E G A N (@so_plantbased) on Feb 5, 2018 at 11:08am PST

#WhatIEatInaDay 🙌🏻 M1:Oatmeal Banana Pancakes topped with Huckleberry & Maple Syrup + Banana & Blackberries + Hemp Seeds M2:Cantaloupe & the BEST fresh 🍍 Iv had in forever 😋 M3:Veggie 🥪 + steamed veggies M4:Iced Coffee M5:Nachos! A few tortilla chip but mostly Potato Wedges under a pile of Black Beans, Lettuce, Pico, Jalapeños, “Cheese” Sauce, Salsa & Guacamole. H20:64oz + Vegan Prenatal Vitamins #plantbased #plantbasedmeals #plantbasedpower #plantbaseddiet #plantpower #veganmeals #whatieatinadayvegan #plantbasedpregnancy

A post shared by Kortney Brady (@kortneysplantbasedlife) on Jan 31, 2018 at 7:32pm PST

🤓I know I make meal prep look sooo easy, but we all gotta start SOMEWHERE right? . 🔑If you’re reading this right now you’re luckier than I was when I started. I didn’t even know I could LEARN how to meal prep on instagram or anywhere else... I went through a lot of trial, error and wasted food. . 😖There are so many things I WISH someone told me in the beginning, like in what order to cook things, how much food to make, WHAT foods are actually healthy and how to keep it all fresh during the week. . 👩🏻‍💻I didn’t have any resources to break it down for me... so that’s why I created a BRAND NEW guide for anyone just getting into meal prep or thinking about starting. . 👆🏼Tap the link in my bio to get Meal Prep Essentials For Busy People: what you need to know to succeed with meal prep (and what to ignore) . 🙏🏼The guide is totally free and you can get it as an email series OR pdf. Up to you. . 😎Get started with my guide TODAY and by Sunday you’ll know exactly how to meal prep so you can be effortlessly healthy and save time during your busy workweek. . 💕Have a great day friends!!!

A post shared by Talia Koren (@workweeklunch) on Jan 29, 2018 at 6:32am PST

💫FULL DAY OF EATING💫 Good evening peeps❤️. Here’s another full day of eating😊. ➡️My day started with a raspberry smoothie bowl (1 cup frozen raspberries + 2 bananas) topped with poppy seeds, flex seeds, oats and some chunks of dark chocolate 😋🍫. ➡️For lunch I made Italian inspired whole wheat pasta with zucchini, kale, green olives and tomato sauce. ➡️In the afternoon I snacked on dates and almonds. ➡️For dinner I made baked potatoes and zucchini with steamed kale (at the bottom) and guacamole 🥑❤️. All simple and nourishing meals that are delicious and filling. Maybe you can find some inspiration. Have a nice evening 💫✨ Lots of Love ❤️✨ . . . . . . . . . . . . . #veganmeal #caloriecounting #veganweightloss #veganprotein #highprotein #transformation #healthyweightloss #eatplants #plantbased #veganweightloss #cleaneating #whatieatinaday #veganeats #whatveganseat #wholedayofeating #lowcalorie #abnehmen #weightlosstransformation #weightlossdiet #healthyfoodideas #veganfoodspot #lowcalorievegan #abnehmenohnezuhungern #wholefoodfans #fitfood #foodforweightloss #weightlossgoal #fulldayofeating #highcarb

A post shared by Vegan Health Enthusiast🌟 (@consciously_charly) on Feb 7, 2018 at 10:38am PST