This post is for all the lovely girls who ask me what I eat & how much of it! Unfortunately it’s quite hard for women to know how much we should eat, what and when particularly if you’re trying to lose weight. Women’s media has reported for so long that if you eat a low calorie diet, you’ll be skinny. While it’s largely true that if you burn more calories than you take in, your weight will drop; eating half the recommended daily allowance isn’t the answer for most of us.
I didn’t realise how little I was eating until I started using MyFitness Pal to log my food and count my macros. I was really low on energy when I started training regularly and would crash out as soon as I got in from the gym. It was difficult to start eating my recommended daily calories, it felt like my stomach wasn’t big enough and I had to remind myself to make time to eat actual meals instead of my 1 meal a day and a bunch of snacks. I think this is the case for so many women and a lot of girls who contact me about diet & workouts are confused about why they don’t look how they want to when they’re hardly eating. Even if you don’t want to count macros all the time, it’s a good starting point to make a habit of it for a few months, until you build up an awareness of what to eat, how much and how often to make yourself feel healthier and stronger. Diet is absolutely integral to reaching aesthetic goals & building a basic understanding of nutrition is really important if you’re looking for optimum results from your workout. Training and diet is a vital partnership, results won’t be at their best if you have one without the other. Once you’ve built a foundation, you won’t have to log and count everything unless you want to, or you’re training specifically for something.
It took me a while to start to recognise the nutritional profile of certain foods and when I did I found I was eating more or less the same thing all the time just to hit macros. Now, I try and vary it and try new things by substituting the standard rice and chicken for other grains and lean meats like quinoa or turkey. Still, there are certain things I order every time I shop and I’ll do a post later in the week about what they are and why I rely on them.
This is a typical food diary for me, I’m 5’5″, weigh 56kg with 17% body fat and eat 2200-2300kcal a day, with a macro split of approx 241g carbs, 165g protein and 64g fat. Sometimes I switch it up so it’s lower carb & higher fat, but try to stick to weekly macros, including if I decide to have a cheat meal.
|3 Egg Omelette with spinach||210||1||15||19||0||1|
Chicken & Cashew nuts with broccoli
|Sainsbury’s – Chicken Diced Breast, 150 g||236||0||6||45||0||0|
|Small Handful – Cashew Nuts, 25 g||146||6||11||6||0||2|
|Sainsburys – Brown Rice, 60 g uncooked||212||43||2||5||0||0|
|Dinner: Herb crusted grilled chicken w/sweet potato mash, kale & spinach|
|Mashed Sweet Potato (W/o Skin, Boiled), 250 grams||190||45||0||5||4||0|
|Sainsburys – Chicken Breast Fillet Portions – 150 g||207||0||3||46||0||0|
|Cnp – Pro Peptide protein shake 1 X 3 Scoop Serving, 3 Scoops||230||6||3||45||0||3|
|Sainsbury’s – 1% Fat Milk, 350 ml||151||17||4||13||0||17|
|Petit Filous Strawberry – 50g Pot, 100 g||96||13||2||5||0||12|
|Blueberries – Raw, 25 g||14||4||0||0||0||2|
|Metcalfe’s Skinny Topcorn – Sweet N’ Salt Popcorn, 25 g bag||115||18||5||2||0||5|
|Green and Blacks Organic – Mini Chocolate Bars, 15 g bar||84||7||5||1||0||0|
|Sainsbury’s – 1% Fat Milk, 200 ml||86||10||2||7||0||10|
|Haribo – Tangfastics, 40 g||136||31||0||3||0||24|
|Your Daily Goal||2,200||248||61||165||100||77|