I hate diets. After years of being a chronic dieter for various reasons, including professional physique competitions, I. Hate. Diets.
I affectionately call the way I eat ‘Manage Your Mangia’. This is based on my upbringing in an Italian American family, where I like to believe mangia means eat and enjoy.
What I eat in a day can vary, and I use a simple template and my hands as my measuring tools. If you want more specifics on that, sign up for my ‘Manage Your Mangia’ downloadable cheat sheet here, an I will share it with you.
This is a typical day:
Upon waking: 16 oz of water.
Breakfast (meal#1)
Omelet made with 1 egg + 5 egg whites and 1-2 cups of veggies, and topped with a drizzle of low sugar ketchup. coffee
or
Shake made with leafy greens & whey protein & mint. coffee
Mid Morning: optional
a few times per week, post workout.
coffee and a protein bar.
Lunch (meal#2)
Panera Salad, use just half the dressing, ask for extra greens, and add1-2 tbsp of balsamic vinegar, and omit the baguette.
Optional: If I am hungry, and I did not have the midmorning food, I will add in a fruit or a toasted Josephs Oat and flax Pita. ( This is not some magic food, I just like it)
or
Salad at home: large amount of leaves, a few raw or cooked veggies, protein leftover from dinner and a fat. Optional: If I am hungry, and I did not have the midmorning food, I will add in a fruit or a Josephs Pita.
or
In colder months I might choose to make a quick, broth based veggie soup with leftover chicken. Sometimes I will add in a high protein pasta like Explore Cuisine.
Late afternoon (meal #3)
a protein bar.
or
Greek yogurt with cocoa powder, cinnamon & Stevia, few berries.
or
greek yogurt with salsa and raw veggies
*If dinner is going be out, I skip this altogether.
Dinner: (meal 4 or 5)
Protein, salad, cooked veggies or fruit, and a fat. Pictured here is pulled pork, atop asian slaw dressed lightly with poppyseed dressing. On the side are fruit and nuts.
Optional: add 2 glasses wine, if so I will skip the late afternoon snack, and possibly the fruit at lunch. I choose to spare starchy carbs on wine days in favor of wine. I find this to be fine for me two days per week.
Snack: on non wine nights
Herbal Tea
or
Zevia Ginger Beer (comes sweetened with Stevia),
or
occasionally decaf coffee and cream.
or 3 hershey kisses
Back in the competition days, I believed the hype about drinking a gallon of water or more every day. I haven’t found any documentation of that being a necessity of life, so I quit that rule. I drink water, just enough to keep my urine clear, but not so much that I have to use the bathroom every 45 minutes. Examining skin as feedback is also a good measure adequate hydration. Dull flat skin can be a sign of dehydration. Drink up beautiful lady.
TIP: On wine days, chase that wine with water, and finish the night with an extra glass of water. It makes the next day much more pleasant.
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Jenn of Peas And Crayons!
Laura of Sprint to the TableLinking to the HOST
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11 Comments on “#WIAW What I Ate Wednesday”
That salad looks delicious! I love the tip on how to incorporate wine for those who dink by adjusting/ balancing intake accordingly. I don’t drink but I find it to be a common pain point for active women to find a way to include wine without guilt or derailing their progress. So glad you did this post!!
Reyne- That is so cool that you are a fish monger! We enjoy fresh wild fish regularly too. Keeping your body in a healthy range for 2.5 years is a huge success, especially when you enjoy food and keep it interesting instead of rigid.
How do you make your stock? Perhaps we can share it ( and of course credit you) with our subscribers.
Kaci- Getting rid of food guilt and FOMO has been a game changer. Thank you for reading and commenting.
Thanks Judy, it does help to see it in your face!
Thanks Julie. 🙂
Thanks Julie xoxo
Judy, I now eat a similar (un)diet, and I grew up eating Italian and Polish dishes. I don’t really think of it as being a “diet.” I look forward to planning my proteins and veggies, and my Italian side comes out during the holidays when I do huge antipasti, although I semi refrain from processed foods, they are low carb, salami, pepperoni, ham, cheese.
I have a salad everyday for work, includes multiple things, a running variation , red onions, chic peas, red onions, cucumbers, olives ,beets, tomatoes, cucumbers, red peppers, pickles, hearts of palm, artichokes, gorgonzola, radishes, avocado every other week, etc. I never feel deprived and look forward to lunch. And arugula and romain hearts with my own salad dressing.
I make stock once a week from “bones” (veal, pork, or chicken) and we make soup the next day.
I’m thrilled to read this blog and all your others that I haven’t commented on because i’m over worked lol working 6 days a week since January. I love to eat, but also like having kept off 70 pounds since about 2 1/2 years ago, and I eat very very well
Love your videos and blogs!
PS I’m a fish monger LOL, I et fish 2-3 times a week 🙂
Reyne- That is so cool that you are a fish monger! We enjoy fresh wild fish regularly too. Keeping your body in a healthy range for 2.5 years is a huge success, especially when you enjoy food and keep it interesting instead of rigid.
How do you make your stock? Perhaps we can share it ( and of course credit you) with our subscribers.
I used to compete too and I basically have the same philosophy now. That gallon of water thing was brutal! I’m much happier with some balance and wine!
Laura- What I find to be amazing, is how I didn’t realize what an effect the whole prep experience had on me. I refused to see it while I was doing it.
Balance is just more enjoyable, right Laura? I really enjoy cooking again.