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.
Omelet made with 1 egg + 5 egg whites and 1-2 cups of veggies, and topped with a drizzle of low sugar ketchup. coffee
Shake made with leafy greens & whey protein & mint. coffee
Mid Morning: optional
a few times per week, post workout.
coffee and a protein bar.
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)
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.
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.
Greek yogurt with cocoa powder, cinnamon & Stevia, few berries.
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
Zevia Ginger Beer (comes sweetened with Stevia),
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!