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‘What I Ate’ Wednesday (WIAW) #2!

Posted Mar 27 2013 11:00am



‘What I Ate’ Wednesday (WIAW) #2!

Yay! It’s another ‘What I Ate’ Post!

I had a lot of positive feedback from my first WIAW so I decided this is something I’m definitely going to keep doing at least twice a month!

One reader comment from my last WIAW post really stuck with me .. she said “Love this post! It shows that you don’t have to starve yourself to get great results! Love seeing y’all’s transformation – inspired! Please keep posting these WIAWs!” … and it’s SO true …


Too many people think that if they want to lose weight or “get skinnier” or “be healthier” that means eating 1,000 calories a day! And I say “NO WAY!” … the body needs fuel, consistently throughout the day! If you give it lots of healthy, clean, wholesome fuel (aka FOOD!), it’s gonna love you for it!




My day started with my typical breaky! I’ve been changing it up just a tad to get some different flavors but it’s usually just the same thing… and I LOVE IT!

4 egg whites + 1 whole egg (made into an omelet with dill, s+p, and hot sauce)

1 tablespoon ground flax + 1 tablespoon basic muesli + 1/4 cup sliced peaches + cinnamon + stevia + hot water (heat it all up and it makes a yummy porridge)

Herbal tea + 1 probiotic, 1 EFA, 1 Vitamin D, and 1 Multi Vitamin! 

I logged this ‘What I Ate’ day on Sunday, so after breakfast it was off to the gym!

I knew that right after the gym I would be bookin’ it to get to the 11 o’clock church service (seriously, church is where it’s at, I hate missing a Sunday…food for the soul I tell ya!) so I made my protein smoothie before the gym, and kept it in my refrigerator (a.k.a. my car… yep, it’s still winter here in Edmonton and my car stayed a nice crisp temperature while I worked out) and then mowed down while driving to church! ….(yes, distracted driving, I know!!!) 

It was a good idea to have my smoothie ready to eat right after the gym because the 1 hour time period after a workout is prime-time to replenish your muscles and body!

1 scoop North Coast Naturals vanilla whey protein powder + 1 tsp BCAA’s + 1 tsp L-Glutamine + 120g frozen raspberries + ice + water (blended all this deliciousness into a thick ice-cream-like smoothie!)

After church I had planned to meet my wonderful parents for lunch! I knew that I would be eating out for lunch, and I knew where we were meeting ahead of time, so I went online and looked up the menu on the restaurant’s website.

There I was able to browse the menu and figure out ahead of time what the best choice for me would be. They even have a nutritional information request so I could see the info if I needed. But, because I already planned to modify the crap out of my lunch, I knew somewhat what I would be taking in calorie/macro wise.

Oh hey, there’s me and my uber modified salad! So what did I get?

I got the “Market Vegetable Chicken Salad”  … then I asked for no almonds, no avocado, no feta, dressing on the side, no skin on the chicken, and extra veggies to be added instead. (If I ate this salad as-is, no modifications, it would have set me back about 900 calories..68g of fat and 38g of carbs… yes, for a salad, I got the nutritional info online… remember my warning on salads in this post ? So with my modifications I consumed more like 400 calories, 20g of carbs, and 20g of fat…my somewhat educated guesstimate using my fitness pal) 

Yup, I’m one of THOSE people when I go to a restaurant. But hey! I waitressed for years, and I didn’t care when someone modified their meal as long as they were nice and polite when they did it. Which I was, so there!

Chicken breast + lettuce + tomatoes + snap peas + julienned carrots + wild rice + a side of herb dressing (which I only had about a teaspoon of for my salad) + 1 Digestive Enzyme 

Ooooooooh… now THIS one I’m excited to share with you!

My afternoon snack of deliciousness!

I decided I didn’t want to do the same protien shake I typically make which you can see in my last  WIAW post . Instead I came up with this little “Chia & Chocolate Protein, Fruit, & PB Parfait”. It’s a mouthful, literally. A mouthful of yum, yum, yum!

I made the chocolate protein powder pudding concoction I use for my  Double Chocolate Protein Nut Butter Cups  and then I mixed in a tablespoon of chia seeds. The chia seeds thickened the “pudding” even more, and then I topped the pudding with frozen raspberries, then layered a little more pudding, then added slices of banana, then layered that with natural peanut butter, and sprinkled it all with a little more chia seeds.

So tasty, and seriously like a dessert!

1 scoop North Coast Naturals chocolate whey protein powder + 1 tablespoon cocoa powder + 1 tablespoon chia seeds + about 1/4 cup water (stir together to make a pudding, then chill for a little bit if you prefer, I like it cold)

3oz frozen raspberries + 1/4 banana, thinly sliced + 1/2 tablespoon natural peanut butter + a little more chia seeds for sprinkling

A few hours later it was time for dinner!

…I have a secret to tell you all.

I totally fell for the marketing scheme of Earthbound Farm’s “Power Greens”

… yes, I knew it was just lettuce when I picked up the package, but I totally bought it because it said “power greens”…and I was like “yeaaaahhh, I want some power.. power greens… to make me strong..” then I imagined myself as the Hulk in female version and put the greens in my cart.

Usually I don’t read anything on the front of a package and go straight to the ingredients list, but you win Earthbound Farm, you and your ‘power greens’ savvy marketing win…this time.

Well, the fact that Earthbound Farm “Power greens” is a legitimately healthy product helped too! :)

So, I made a big salad with my power greens and topped it with dijon mustard (that’s my favorite “dressing” as of late), on the side I had some quinoa/rice blend from Tru Roots, and I made some guacamole by mixing up avocado with some fresh salsa I had.

For my protein, I cooked up a filet of Tilapia, which I poached in fresh lime juice and seasoned with a mixture of cayenne, garlic powder, cumin, chili flakes, and onion powder.

1 salad with dijon mustard + 1/4 cup quinoa/rice blend + 40g avocado mixed with 1 tablespoon salsa + 4oz spiced tilapia + 1 probiotic, 1 digestive enzyme, 1 EFA

Then, a few hours later it was time for my last snack.

I had the good trusty protein nut butter cups !

To change them up just a tad this time I added pumpkin pie spice and a little bit of stevia to the peanut butter when I mixed it in with the chocolate protein pudding. It gave them a little different flavor which was a nice change. Still wonderfully delicious and satisfying!

And that was my day of eats … plus the usual 3 liters of water! I hope you have enjoyed this edition of  ’What I Ate’ Wednesday!


Do you eat similar to how I do… many consistent meals throughout the day? What’s your “eats routine” like? 



Nutritionist in the Kitch


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