Food Diary

Food Diary – What I Ate Today 2/3

I recently posted a picture on my Instagram with all the meals I had for the day. I’m going to break it down more into more details.

  • Calories, Carbs, Fat, Protein
  • Recipes/Cooking Instructions

Hopefully this will help you out & inspire you with some new meal ideas!

Everyday, I have 3 main meals & also 3 snacks. The 3  snacks aren’t eaten all at once but distributed pretty evenly during the day. Sometimes I eat them 30 minutes apart, sometimes 2 hours. Just whenever I get a craving or feel myself getting hungry!

Today, I woke up at 7am. I did my workout at home in my room because I wanted to save travel time. I had my midterm at 3pm so I needed to study. At 7:45am I began the 1000 rep challenge & finished in 31:23! Woo, I beat my last one by 1:15. Victory! I quickly showered & then made breakfast.

****Many of you have been asking me where I got my containers. I got them at a store called Marshalls. The containers are a Korean brand. You can also find portion sizing containers at many container stores or Amazon for a discounted price!

Here’s the links to two kinds I have:
3-Compartment Easy LunchBoxes —->  Portion Size Containers
1-cup Portion Containers —->  1 Cup Portion Size Containers

 


 

Meal 1: Breakfast – 9AM (Post-workout)

I always have a source of grains for breakfast (toast, oatmeal, waffles, pancakes) because my body needs it as an energy source! Especially since I’ve been asleep all night, my body needs carbs to start the day right. Whenever I don’t get enough carbs in the morning, I feel very sluggish and don’t have as much energy. I also make sure I get good healthy protein which is why I LOVE omelettes. It’s delicious, savory and packs a great amount of lean protein 🙂 It’s an essential part in building lean muscle. Last but not last, healthy fats! Avocados and peanut butter are essentials in my diet. Today, it was avocado. Whenever I have an omelette, I eat it with toast topped with avocado. It’s perfect! Especially when you top it off with some good salsa 🙂

I bought a box of 6 cartons of egg whites at Costco this past Sunday so it’s been much easier to make my omelettes. I don’t have to feel bad about wasting egg yolks either!

  • 2 Ezekiel whole grain toasts (160 calories)
  • 1/2 avocado (125 calories)
  • Pepper
  • Egg White Omelette w/ 1 tsp coconut oil, 3/4 cup bell peppers, 1 handful baby spinach, 1 handful bean sprouts, tomatoes, kelp noodles (153 calories)
  • Mild Salsa – 4 tbsp (20 calories)

Veggie Omelette
1.Turn your pan to high heat.
2.Add 1 tsp coconut oil, evenly coat pan.
3. Add in your bell peppers & saute for 1 minute
4. Add in the rest of the ingredients (spinach, bean sprouts, grape tomatoes, kelp noodles)
5. Saute for about 45 seconds and then evenly rearrange in pan
6. Pour in your egg whites (about 3 egg whites)
7. Wait ~45 seconds depending on how ready the omelette looks.
8. Fold over 1/2 of the omelet and let it cook for another 45 seconds.
9. When it’s ready, take it off the pan & serve with toast, avocado & salsa!

 

IMG_2650

Close-up of this delicious savory toast.

IMG_2669

  • 53g carbohydrates, 28g protein, 17g fat, 11g fiber
  • 458 calories

 


 

Snack 1: Mid Morning – 11 AM

I usually have a fruit with a source of carbs/protein as my mid-morning snack. Sometimes it’s some crackers with fruit, other times some yogurt and fruit. Today, it was a banana w/ a cup of Purely Elizabeth granola + puffs cereal. If you haven’t tried it yet, I recommend you to try this cereal. It tastes so great! They have original, pumpkin fig, cranberry & blueberry flavors.

  • 1 banana (100 calories)
  • 1 cup Purely Elizabeth Cranberry Granola & Puffs cereal (140 calories)
  • 1 cup Califia Farms Unsweetened Vanilla Almond Milk (40 calories)

IMG_2702

  • 21g carbs, 2g protein, 12g fat
  • 280 calories

 


 

Meal 2: Lunch – 1 PM

I’ve had soba noodles in my house for a while now so I decided to cook them recently since I made a tahini sauce that would get well with it. IT’S AMAZING. Recipe is in my last post under “Soba Noodles”. I eat the noodles chilled with the cold sauce. Not too strong, not too sweet, just perfect. I’ve been having it everyday this past week. Can’t stop! There’s a secret in preventing the noodles from lumping and sticking together. Read below for cooking directions! I also baked curry chicken + zucchini w/ bell peppers. There are all quick recipes that are convenient as a college student.

  • 1 cup stir fry veggies (zucchini, bell peppers, bean sprouts)
  • Scallops
  • 5 oz Baked Curry Chicken (157 calories)
  • Soba Noodles (210 calories)
  • 2 tbsp homemade tahini sauce (90 calories)

Soba Noodles:
1. Fill your pot with water & turn stove on high heat.
2. When water boils, add in your soba noodles (don’t break them, they will soften)
3. Turn down to medium-high heat and let it boil uncovered for 8 minutes
4. When done, strain out the noodles and rinse it with cold water several times.
5. Let it sit in cold water for 2 minutes.
6. Refrigerate and serve cold!

Curry Chicken:
1. Preheat oven to 350 F.
2. Use whatever baking tray you have (depends on how much you bake) and cover with foil.
3. Brush the foil with olive oil, salt, pepper, garlic & curry sauce.
4. Place chicken on top, spread evenly with 1/2 inch between each breast.
5. Use your brush and coat more olive oil & curry sauce on top
6. Bake for 20 minutes or until chicken reaches as internal temperature of 165 F.

Stir Fry Veggies:
1. Turn your pan to high heat.
2. Coat with 1 tsp of olive oil, spread evenly
3. Add in your veggies + splash of chicken broth and saute for 30 seconds
4. Add in garlic powder, salt, pepper and desired spices
5. Continue to saute until done (Don’t cook for too long or else it’ll burn/get soggy)

IMG_2686

  • 61g carbs, 51g protein, 14g fat
  • 530 calories

 


 

Snack 2: Mid-afternoon – 3-6pm

This is when I eat my snacks at random times between 3-6. I didn’t eat all of this at once!

  • 1 cup grapes (104 cal)
  • 1 kiwi (46 cal)
  • 1/2 cup blueberries (42 cal)
  • Square Bar – Chocolate Coated Mint (210 cal)

TOTAL:

  • 71g carbs, 15g protein, 10g fat
  • 402 calories

IMG_2679

 


 

Meal 3: Dinner – 8 PM

This dinner had a mix of a lot of protein because I like to have a variety rather than just 1 protein at each meal. I’ve been baking my fish & meats recently because I found easy simple recipes that I can prepare in just 5-10 minutes. Then I throw it into my mini oven and I just shower or study while I wait. So convenient!

  • Quinoa (140 cal)
  • Baked Salmon (128 cal)
  • Baked Lemon Garlic Tilapia (73 cal)
  • Baked Scallops (40 cal)
  • Baked Curry Chicken (55 cal)
  • 1 cup Steamed Broccoli (44 cal)

Baked Lemon Garlic Tilapia
1. Preheat oven to 400 F.
2. Line baking tray with foil.
3. Brush baking pan with olive oil, lemon juice, garlic, salt and pepper.
4. Place tilapia evenly in pan.
5. Brush more olive oil, lemon juice, garlic, salt and pepper on top.
6. Bake for 20 minutes or until it turns slightly golden brown and crisp.

Baked Lemon Garlic Salmon
1. Preheat oven to 400 F.
2. Line baking tray with foil.
3. Brush baking pan with olive oil, lemon juice, garlic, salt and pepper.
4. Place salmon evenly in pan.
5. Brush more olive oil, lemon juice, garlic, salt and pepper on top.
6. Bake for 25 minutes or until it turns slightly golden brown and crisp.

IMG_2704

  • 32g carbs, 67g protein, 11g fat
  • 479 calories

 


 

Snack 3: Night-time – 10-11 PM

It really depends what time I eat my night time snack. Sometimes it’s 10pm, other times it can even be 12am midnight. There has been times I’ve waken up hungry at 2 am or 4 am and it seriously sucks! I always make sure I have a good amount of fat/protein before I head to bed but not too much where I feel full.

  • 1 pack Wild Friends Chocolate Coconut PB (190 cal)
  • 5 Suzie’s Corn, Quinoa & Flax Puffed Crackers (80 cal)

IMG_2708.JPG

  • 22g carbs, 8g protein, 16g fat
  • 270 calories

 


 

I DO NOT COUNT CALORIES. I calculated this all in MyFitnessPal just to provide more information about the meals I’ve been eating.

My total calorie count came out to be: 2,394. That’s basically 2400. I’m eating at a maintenance. I’m 5’5 and I exercise 5-6 times a week so I need that much. FOOD IS FUEL. I’ve learned a lot about not restricting myself and choose healthy foods.

Eat better, not less.

I make sure I have my servings of grains, lean protein, healthy fats, fruit & dairy everyday. Everyday, I have at least 6 servings grains, 4 servings protein, 3 servings fat, 3 servings fruit, 2 servings dairy & lots of water. I don’t restrict on my carbs anymore. I’m not scared of rice or breads. At the same time, I don’t over-consume. I’ve learned portion sizing and the amount my body needs. We’re all different so listen to your body and it’s needs.

Eating all of this ensures that I get the nutrients my body needs. Foods don’t only have macronutrients (carbs, protein, fat) but also many vitamins and minerals (macronutrients). They both are very important to include in our diets. When I eat well, I feel good. I feel more energized and recharged. When I eat processed high-sugary foods I feel sluggish and tired. I have found my balance and allow sweets once in a while but not consuming in excess to the point where I feel sick to my stomach.

The food we eat shouldn’t be a punishment. It should be something we enjoy & nourishes our body well.

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