Laura’s Clean Eating Journey and Daily Food Diary

March 9, 2018

*Please note, I am not a dietician or health professional. These are just tips that worked for me. Always advise your doctor first before starting anything new.

I’m often getting the questions, “what kind of food do you eat?” “what’s your secret?” First off, I have zero secrets.

My clean eating journey began November 5, 2017. And just like you, I was previously overwhelmed with the “healthy” Pinterest recipes, and trying to figure out what kinds of food were actually good for you, and what wasn’t. There are so many diet fads, and weight-loss “secrets” out there, it’s no surprise we can’t figure it out!

As you know, Lauren and I are both avid Skinnytaste cooks. The recipes are amazing! And they are great for anyone looking to live a healthier lifestyle overall. But truth be told, that was all I ever made. I feared going outside of the box because I didn’t know better. I wasn’t educated on what it meant to put food into my body, and how much you were actually supposed to be eating. I was your typical gym-goer, and decently healthy eater, but I wanted more.

You may be surprised to hear that my body image goals weren’t actually to lose weight at all, but rather to lean out and gain muscle. Which in fact has made me gain weight! And that’s something I’ve really had to get over. I was always concerned about the number, when really it means nothing. Nothing! Ladies and gentleman, I weigh 150 lbs. Would you have guessed that? I have NO shame in saying that. I am actually really proud of that number, mostly because 83% of that number is muscle. My BMI (body mass index or fat) is 17%. I am strong! And that means so much more to me then some lousy number on the scale.

Now, I’m not here to boast myself. I just want to make one thing clear to so many of you. YOU are better then that number. Don’t let it define you like I did for so many years. Whether your goals are to lose, maintain or gain weight, this post is for you! Everything can be modified to fit your specific food needs. To begin, I’m going to share how I got there and what a day-in-the-life looks like for me plate wise. Plus, 3 great recipes to help you get started!

Tip 1: Download My Fitness Pal. It’s an app that keeps track of everything you put into your body each day, and does the math for you. Both caloric and macros. Friend me! We can hold each other accountable, and you can see my food diary each day…scary, I know! Find me via my email: lauraharcar@gmail.com.

Tip 2: Familiarize yourself with what Macros are. I go off the average 40% Carbs, 30% Fat and 30% Protein ratios. So basically, that means that each day, I have to get as close as possible to all of those percentages by intaking a certain amount of calories (mine is 1,960 calories) Yours may differ based on your goals. Check out this link to see how to determine the amount you need. My Fitness Pal also helps configure out your calories based on your wants and needs.

A Typical Day

Breakfast (around 7:30 AM)

Option 1: 1 slice Low Sodium Ezekiel Toast with 2 fried eggs, 1 slice of Jones Farm Canadian Bacon and 3 Tbl avocado (313 calories)

Option 2: 3 protein pancakes with 1 Tbl Justin’s Almond Butter on top (440 calories)

4 Ingredient Protein Pancakes

• 3 T unsweetened applesauce

• 1 egg

• 2 egg whites

• 3/4 c old-fashioned oats

• 1/2 – 1 scoop whey protein powder (I prefer grass-fed)

• 1/2 tsp cinnamon

• 1/2 tsp vanilla extract

1. Beat eggs and egg whites

2. Mix applesauce, cinnamon, vanilla, oats and protein powder

3. Place skillet on low heat

*Makes about 5 pancakes

Snack (around 11:30AM)

Option 1: RX Bar (210-220 calories)

Option 2: 5 oz Siggi’s 0% Strawberry Yogurt with 12 walnuts (381 calories)

Lunch (around 2PM)

Option 1: 4 oz grilled chicken, 1/3 c brown rice, 1.25 c steamed veggie of your choice, 3 Tbl avocado (362 calories)

Option 2: 1.5 Meatloaf Muffins, 2/3 c sweet potato, 1.25 c roasted broccoli (292 calories)

Meatloaf Muffins

• 1 lb 99% fat free ground turkey

• 1 lb 93% fat free ground turkey

• 2 brown eggs

• 1/2 c unsweetened almond milk

• 1 packet Low Sodium McCormick Meatloaf Mix

• 1/3 c chopped veggies (peppers, celery or mushrooms are good options!)

• 1/3 c Panko

1. Preheat over to 375 degrees

2. Mix all ingredients together

3. Evenly proportion into muffin pan (makes 10-12)

4. Bake for 20-22 minutes

*Freeze them for easy lunches to go!

Snack (around 4PM)

Option 1: 2 oz low sodium deli turkey, 4 Tbl hummus, 1/2 c strawberries (204 calories)

Option 2: 1/2 apple, 2 tsp almond butter, 1 hard boiled egg (284 calories)

Dinner (around 6:30PM)

Option 1: 4 oz grilled sirloin, 1/2 c quinoa, 1.25 c cauliflower (427 calories)

Option 2: 1.5 c White Quinoa Chicken Chili, 1.25 c roasted veggies (492 calories)

White Quinoa Chicken Chili

• 1 Tbl extra virgin olive oil

• 1 onion diced

• 2 jalapeños diced

• 3 cloves of garlic chopped

• 1 tsp cumin

• 1/2 tsp oregano

• 3 cups low sodium chicken broth

• 1 can white beans (15 oz)

• 1 lb chicken breast

• 1/2 c quinoa

• 1 Tbl lime juice

• 1 cup salsa verde

• 2 Tbl cilantro

1. Heat oil in a large saucepan over medium heat, then add onions and peppers. Cook until tender, about 5-7 minutes

2. Add garlic and cumin and cook for about 1 minute

3. Add broth, salsa verde, raw chicken breasts whole, beans, quinoa, oregano and bring to boil

4. Reduce to simmer and cook until chicken is done, and quinoa is tender, about 10-15 min

5. Shred chicken, and garnish with lime juice and cilantro

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Make sure you’re also getting enough water throughout the day! Average is 64 oz, or half of your body weight. And remember, no meal plan is ever complete without getting your exercise in too. They go hand-in-hand!!

Share your goals below! How can I help? Let me know if you have any questions 🙂 Click here for at-home workouts! And here for my favorite protein powders.
xoxo, Laura