I am asked all of the time “What do you eat?” “How many calories do you eat every day?” “Do you eat carbs?” And I've been wanting to write about this topic for a long time! So now I'm here to answer these questions! I personally started following the RP Strength Diet in January 2017. I eat 4 meals a day + whey protein shake + casein protein shake before bed. So technically I eat 6 meals…YAY food! My meals are almost exactly the same every day. I don’t get tired of them, and I never feel hungry at the end of the day. They are smaller meals spaced 2-3 hours apart and are balanced to help fuel my workouts, so that I feel my best whenever training time rolls around. For this post, I have taken pictures of my 4 favorite meals + my casein pudding that I typically eat every day. These are meals I know agree with me (I have food sensitivities) and help me feel my best (which may look different for some people). You just have to find what foods work best for you! Follow along for a breakdown of my daily food journal :)
Breakfast: Kodiak Cake pancakes! Every day for breakfast I eat a serving of the Kodiak Cakes, Egg Beaters/Egg Whites, and turkey bacon. I have been eating this breakfast every day for over a year and I still look forward to it every morning. I top my Kodiak Cakes with Walden Farms syrup, fat free whipped cream, and 1 tablespoon of either Nutella or peanut butter. For my egg beaters, I cook them with 1 slice of laughing cow cheese and top them with Wickles (sweet and spicy pickles). I'm not a huge fan of eggs and just eat them for their protein, so I try to disguise them with a lot of other flavors ;) I save my Kodiak Cakes for last because they are so delicious and taste like a dessert – Each serving size of pancakes is a ½ cup and has 2g fat, 30g carbs, 14g protein.
Total Macros: 9 Fat, 56 Carb, 34 Protein
Lunch 1: Turkey Sandwich - This lunch is super simple and only takes 5 minutes to make. It is just a turkey sandwich on an Arnold 100 calorie Sandwich Thin with lettuce, mustard, and a side of Smart Pop popcorn + a dog named Boozer staring down your plate...
Macros: 9 Fat, 41 Carb, 26 Protein
Lunch 2: Chicken and Rice Bowl - This is my favorite lunch to make if I have time and sometimes I make it for dinner too. But, I usually eat this meal before or after I workout - when I am able to have a few extra carbs. All I do is cook 1/3 zucchini, 1 green bell pepper, 1-2 tbs stir fry sauce (found at Target), ½-1 cup rice, 1 ½ tbs brummell butter (you can find this brand at Kroger or Publix), 3oz chicken and top with turmeric. I also use chicken broth in my pan while cooking instead of oil or Pam. (It adds extra flavor to the meal as well.) All you do is cook the veggies for a few minutes with the stir fry sauce, then add the rice and brummell butter, and add your chicken and turmeric last. Make sure you cook on medium heat and if it gets dry while you are cooking then just pour a little extra chicken broth in to keep everything from sticking to the pan.
Macros: 8 Fat, 64 Carb, 25 Protein
Dinner: Turkey Enchiladas - This is my favorite dinner to make (You can find this recipe in the RP Strength Cookbook) The recipe makes 8 enchiladas (which reheat pretty well). So you have dinner for a few more days after you make them. See the recipe below! I went a little crazy on the cheese this time around…but hey, no regrets there :)
Macros: 19 Fat, 37 Carb, 27 Protein
Protein: During the day I have my whey protein shake during my workout. I mix 8oz of orange juice with 1 scoop of chocolate TryAboutTime protein. (I know orange juice sounds gross…but you gotta to try it out! It’s delish)
My second protein shake comes at the end of the day. It is my casein pudding that I make before I go to bed. It's 1 scoop chocolate Optimum Nutrition Casein protein, ½ cup unsweetened vanilla almond milk, 1 tbs peanut butter, 1 tbs cocoa powder and mix it all together. If you have time to let it sit in the fridge for 10-20 minutes then do that too! Also, top with some fat free whipped cream and enjoy!
Whey – 1 Fat, 33 Carb, 27 Protein
Casein- 11 Fat, 17 Carb, 29 Protein
Keep in mind that these meals can easily be changed depending on the amount of fats, carbs, or protein you are trying to hit. Also, I do not count the carbs in veggies in my total macros (they were added in this post just to give accurate numbers. But when I am counting for myself they are not added in. That is why my carb numbers look so high)
So on any given day you can pretty much assume this is what I will be eating! It is yummy, filling, and YES it is full of carbs. If you try these meals, have questions about any of them, or want to share some meals that you love to make – please comment below and let me know!
The key is to find meals that you love! Eating healthy does not have to taste bad or be super expensive. Go to the grocery or search online for flavors and sauces that aren’t high in fats or carbs that you could use on your meals. Give the ones I use a try (see in pictures above), and maybe you will like them too!
Use discount code AMELIA @ TryAboutTime.com for a discount on the protein
If you'd like to learn more about my experience using the RP Strength diet CLICK HERE
Happy New Year everyone! I wanted to take a second to cover a topic that most people have prooobably heard about RESOLUTIONS...except I don't want to call it that. Instead, let's call it Goal Crushing. Becaaause I don't think people take the word resolution very seriously and maybe if we call it something else AND I give you the steps to follow through with your goals...You WILL accomplish them!
I want you guys to consider your fitness goal/goals for 2018 and write them down. Next, I'm going to give you my top 5 tips for achieving these goals and ways to turn them it into a habit (instead of a 1 week commitment). We will not let this goal slip away like it does for so many people! All we have to do is take it 1 day, 1 step, and 1 good decision at a time.
Set aside the time
When it comes to fitness goals, you always hear people saying, "I just don’t have the time." SO how do we fix this? Set aside time up front! Plan your days, weeks, maybe even months … find a 1 hour time slot that routinely works with your schedule and go ahead and pencil it into your calendar. Make that commitment and give it a place in your day!
How we talk to ourselves is so crucial! Always go into the gym with a good attitude. Even on the days you are tired or sore, a positive outlook can help you change everything for the better. Choose to be happy, look forward to making new friends with similar goals , and get excited about learning new skills!
Focus on today
Stay in the present! Don't be concerned with how much time is left in your workout, how many more workouts you need to do this week, etc. If you allow yourself to think too far ahead, it's easy to feel overwhelmed. You can only control the moment; so don't get caught up in projecting yourself into the future.
PACE YOURSELF! You can't successfully go from 0 to 100 mph in a single day. It's not sustainable, especially if it's been a while since you worked out. So shoot for 3 days a week, and focus on making those 3 days of workouts really solid. Once you feel comfortable at this level, then you can gradually begin to add more days to your schedule.
Remember your why
Never forget why you made fitness your goal! The reason you chose this goal is because you wanted to see a positive change! And the only way to accomplish this change is to stick to your plan! Follow these steps, remember why you started, and a few short months from now, you will be so glad that you did!
Please Comment below with your 2018 fitness goals and feel free to share any fitness tips that have worked for you! Let's all be resolved to crush our goals this year!
If you want to receive more fitness tips then click subscribe so you can be the first to know what’s up!
Join the 12 days of Fit-Mas Challenge for 12 days of workouts to keep you feeling good during the Holiday season. With family gatherings, time crunches, and holiday celebrations - take some time for YOU this season to squeeze in these 12 days of Fitmas! Join our group taking on the Fit-Mas challenge and share your journey with us!
•12 workouts emailed to your inbox
• At home workouts
• Equipment: a kettlebell OR dumbells
• 30-60 minute workouts
• Email availability to answer any questions throughout the challenge