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‘What I Ate’ Wednesday (WIAW) #1!!

Posted Mar 13 2013 10:16am



‘What I Ate’ Wednesday (WIAW) #1!!

Ok! I’m doing it! I’m jumping on the “‘What I Ate’ Wednesday” train!!

I’ve seen these posts pop up on blogs all over the web and I think they are fascinating – kudos to Jenn of  Peas & Crayons for starting the trend! Frankly, the voyeur in me LOVES to see what people (and my fellow food & fitness bloggers) eat on any random day! It’s super interesting to me… just like how I always peek into people carts at the grocery store while standing in line… yup, I’ll admit it, I do it!

I’ve decided I’m going to be doing a ‘What I Ate’ Wednesday post a couple or few times a month (… realistically I don’t see myself doing this every week, and I don’t want to make promises I can’t keep!! So I hope every now and then will suffice!).

I took my pics for today’s post on Sunday.. and without further adieu… here’s what I ate that day!

(I will also note that while on our 12-Week Fit Challenge , I am required to eat every 2.5 to 3.5 hours, so just an FYI, it seems like I eat a lot… which I guess I actually do compared to before, but eating this way is what keeps my metabolism up and my body burning energy all day… since starting the challenge and NOT skipping meals anymore, I’ve LOST weight and leaned out… interesting how the body works, eh?!) 



Breakfast is pretty much the same thing every day, and I love it. It’s weird that I feel the need for variety in lunch and dinner but I can eat the same thing for breakfast every day and not get sick of it. I LOVE breakfast and look forward to it as soon as I wake up in the morning.

4 Egg Whites + 1 Whole Egg Omelet topped with Dill (and hot sauce, not pictured) 

1 Tbsp Ground Flaxseed + 1 Tbsp Muesli + 1/4 cup mixed berries + Stevia + Hot Water … then I pop it in the microwave for about 30 seconds and I have a “fruit porridge”! Yummm! 

1 probiotic (10 billion CFU) + 1 vitamin D3 + 1 Multi-Vitamin + 1 EFA (flaxseed oil capsule) 

Snack # 1

Oh my goodness. Oh my goodness. Yum.

A peach protein smoothie… made with ice so that it’s so thick it’s like ice cream and I eat it in a bowl.

3/4 cup frozen peach slices + 3 ice cubes + 1 scoop vanilla protein powder (North Coast Naturals 100% Whey Isolate) + water + 1 tsp BCAA’s (branched chain amino acids are a natural supplement for muscle repair/recovery/building)

Like honestly, look at that, it’s freakin’ delicious…AND HEALTHY!

After I made this, I made my way to the gym for my workout! It was great because this “smoothie” is fast digesting (protein isolate and simple carbs from the fruit) so therefore I wasn’t stuck with cramps of eating too heavy when I hit the treadmill!


I knew that after the gym I would be running around for a while doing errands, so I made this stiryfry ahead of time and packed it in a tupperware. It’s KEY to eat within 1 hour after working out to have the best recovery so as soon as I left the gym I chowed down! By making my lunch ahead and bringing it with me I was prepared and not stuck looking to unhealthy  convenience options!

4oz shrimp + 1/3 cup quinoa/rice blend + 1/2 cup mixed veggies + low sodium soy sauce/lemongrass/ginger + 2 digestive enzymes (I have digestive enzymes with lunch and dinner every day – they help me digest my proteins and fats better!) 

Snack #2

A few hours later when I got home it was time for another protein/fruit smoothie!  I seriously LOVE these.

I honestly feel like I get to eat frozen yogurt or ice cream twice a day. But, these smoothies have no dairy and no sugars aside from the fruit, and they are clean and healthy!

1 scoop vanilla protein powder + 1/4 banana, frozen + 3oz frozen raspberries + 1 Tbsp natural peanut butter + 1 tsp glutamine (an amino acid supplement for muscle recovery/repair) + 4 ice cubes + water 


For dinner it was turkey burgers!!

The turkey burgers are so simple – I use lean ground turkey breast, spices (cumin, cayenne, chili powder, garlic powder, granulated onion), a couple egg whites, and a couple tablespoons of fresh salsa and cilantro to make the patties… no breadcrumbs, oats, or carb of any kind. They stick together well because of the egg whites!

4 oz turkey burger patty (wrapped in a lettuce “bun”, topped with mashed avocado and tomato) + 2 oz baked sweet potatoes (cut into fries) + a side salad with greens & veggies and a dressing made with dijon mustard/apple cider/dill/chives/stevia + 2 digestive enzymes + 1 probiotic + 1 EFA capsule 

This is honestly a delicious way to eat a “burger & fries” without the guilt! I’ve made this meal a few times now…it is always a fantastic dinner!

Snack #3

…and she eats again!!! I know, I told you I eat a lot!

And NO, these are NOT Reese’s Peanut Butter Cups… but they taste just as good and you would be shocked to know what’s in them.

These are yet another one of my protein powder creations. I only like to have my protein powder in”smoothie form” when I get to include fruit, without the fruit I’m not a big fan of just a protein “shake” … so I had to get creative and invented this delicious snack, which tastes like dessert!

1 scoop chocolate protein powder (North Coast Naturals 100% Whey Isolate) + 1/2 Tbsp raw cocoa powder + water + 1 Tbsp natural peanut butter 

That’s all! What I do is mix the protein powder with the cocoa powder and slowly add water while stirring until I get a pudding-like consistency.. a tad runnier. Then I pour half of the “pudding”  mixture into two cups of my silicone muffin mold. Next I put 1/2 a tablespoon of peanut butter in each cup, and top with the rest of the pudding mixture. I pop the silicone muffin mold into the freezer for about an hour or two.. then I take them out and this is what you get!

Healthy double chocolate peanut butter protein cups. They are like fudge.. BUT they melt quickly so I usually just put them in a little bowl and eat them with a spoon as they thaw.

Unreal deliciousness.

The perfect end to my day.

I usually accompany this with some herbal tea like chamomile or vanilla!

As for drinking… all I drink all day is WATER. Good ol’ H2O!

Nothing else (except for tea at night). Lots of water. Lots, and lots of water.

I pee a lot. Like probably 10 times a day. No joke. 



Well, I hope you enjoyed the first edition of ‘What I Ate’ Wednesday!!

I’d love to hear what you think about my eating!!



Nutritionist in the Kitch

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