A Day (or 2) of meals on IF

I’m so sorry that I’ve disappeared for a week! Actually, I was literally gone for a week, traveling for work in South Carolina. I didn’t get any writing done before I left, because silly old me thought that I’d have plenty of time to write while I was gone. But I should have known better, because I know how these trips go, and I know I never have enough energy at the end of the day to form a complete sentence, let alone write a blog post. Anyhow, I’m back, trying to adjust to daylight savings time, and also trying to readjust my food schedule.

Before I left, a few of my readers asked me to provide an example of some of my meals, specifically while following Intermittent Fasting. I guess people are very curious about what others eat, especially bloggers. If you are one of the few who requested a peak into my IF eating habits, here you go!

Like I’ve said before, while following Intermittent Fasting for a month, I was fasting from around 8 pm until 12 pm every day. I say “about” because the times did shift — sometimes it was 11 – 7, heck, sometimes I cut it a little short and went 8-11. For the most part, a 16 hour fasting window was followed every day, with a few days of longer fasting periods (17 hours) and a few days of shorter periods due to my work/training schedule (14-15 hours).

Nobody’s perfect, right?

Anyway, if following the LeanGains style exactly, my biggest meal should have been directly following a workout, with the rest of my calories tapering throughout the day. I tried to do this, but it didn’t always happen. Please forgive me, IF police.

The following are a couple of days of food, one a heavy lifting day and one not.

Lift Day:

Wake up: 6:30 am 1 cup coffee, 8 oz water with 1 scoop Greens Powder

Lift session: 9:30 am. 7 g BCAAs mixed w/16 oz water.

Meal 1: 11 am. Egg sandwich made with 2 eggs, 1 slice cheddar cheese on Ezekial English Muffin, Smoothie made with 1 C almond milk, 2 C spinach, 1 Banana, 1 scoop vanilla protein powder

12 pm: 1 C coffee

Meal 2: 4 pm – Yogurt bowl. Fage 2% Plain Greek yogurt, 1 tsp honey, 1/4 C raisins, 2 Tbs peanut butter, 1 Tbs almond slivers, dash cinnamon

(I’m not usually hungry by the time the second meal comes around, so this type of thing packs in a decent amount of calories without too much volume)

Meal 3: 7 pm – 1 C roasted broccoli, 1 grilled chicken breast, 3-4 eggplant ravioli in pesto sauce

Dessert : 8 pm – 2 dark chocolate/caramels from Trader Joes

Non-Lift Day:

Wake up: 6:30 am. 1 C coffee, 8 oz water with 1 scoop Greens Powder

Meal 1: 12 pm: Yogurt Bowl – Greek Yogurt, 2 Tbs peanut butter, 1 tsp Honey, dash Cinnamon, 1 Tbs almond slivers, 1/4 C raisins

Meal 2: 4 pm: Tuna salad (made with 1/2 Tbs mayo, 2 Tbs greek yogurt) over baby spinach, with carrots and bell peppers.  1 C Zucchini strips with 2 Tbs hummus.

Snack 5 pm: Smoothie made with 1 C almond milk, 1 banana, 1 scoop vanilla protein powder, 2 C spinach

Meal 3: 7:30 pm: About 4 oz Salmon, 1 C “sweet potato dish” (made with sweet potatoes, bell peppers, zuchini, squash, all roasted together with EVOO and spices) 1/2 C roasted brussels sprouts

*All measurements here are estimates, I don’t measure out each portion of each meal. 

So there is a couple days for you. My food varies from day to day, so not every lift/non-lift day looks like this. Something I do tend to eat over and over are the yogurt bowls, though. I’m a breakfast lover, and love this combination of foods. I know I should be eating more lean protein/veggies, but the greek yogurt/pb/raisin combo makes me happy! I didn’t want to totally cut out breakfast foods just because I’m following IF, so this is my compromise.  I always try to make a point to include a good amount of veggies with at least 2 meals, and I try to vary them often. Spinach is a staple for me, but I also like to include a lot of broccoli, carrots, zuchinni, kale, brussels sprouts, and beets. Looking at the two days above, I see that I definitely did not get enough veggies on the lift day, and that is where the green smoothie and greens powder come into play.  It’s not perfect, but hey, who is?

While I was away this past week, I was at the mercy of other people’s eating schedules, so IF just did not happen. I didn’t want to be that girl that makes everything more difficult for everyone else. I also ended up eating a lot more sugar and bread products than I normally eat, which made a huge (negative) impact on how my body felt, even just after 1 week. It’s amazing how just a few days of poor eating choices can really make you feel like total crap! (You know you’ve eaten too much sugar lately when the thought of something sweet just makes your stomach turn). I never thought I would say this, but I am really excited to get back to my IF schedule, as well as getting back to my usual food choices. I have a feeling water, veggies, and greens will be my best friends this week.

Happy Monday everyone!

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3 thoughts on “A Day (or 2) of meals on IF

  1. Thanks for sharing! I did IF today without even realising, and I wouldn’t have even thought about it unless I read this post. I ate so much crap on the weekend (and can definitely relate to the fact that thinking of sweets makes my stomach turn!) that I wasn’t hungry when I woke up. My first meal was at 12 and my next (and last) meal will be at 7.

  2. Pingback: Monday Motivation: What I’m Reading This Week | TONY BONVECHIO

  3. This looks good! Of course I don’t see a glass of wine in there … probably not on the menu ;) Thanks for sharing.

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