What I Eat in a Day

Hi, everyone! As promised, today’s post is a very highly requested one. Since losing 20 pounds thanks to Orangetheory and cleaning up my diet, I’ve had a lot of you ask me what exactly I eat in a day. Now, every day is definitely different but I’m going to be giving you an overview of what I eat in a day to help you make healthy choices that can lead to you losing weight, too! Gotta share all my secrets with you, right!? That’s what I’m here for. 🙂 Now, remember I also suffer from PCOS, fibromyalgia and gluten sensitivity. So, I changed my diet for these reasons but also to lose weight in order to live a healthy and happy lifestyle. And, since I’ve changed it, I really have felt so much better both with my appearance and my health. I have a long way to go, still, but I can keep you updated as I go!

Breakfast: I usually have the same shake for breakfast everyday and I love it. I’ll switch it up sometimes for scrambled eggs with one piece of gluten free toast (I love the one from Trader Joe’s) but my breakfast is usually the shake!

  • I use this protein powder and put one scoop. Then I put two tablespoons of this peanut butter powder, this organic cacao powder (one tablespoon), almond milk (up to you how much you want to put to make it more liquid-y but I put 10 oz.), half a banana (bananas are really high in carbs so I only do half for the potassium!) and ice. It’s easy, fast and so delicious! It has low calories and low carbs and fills me up for the entire morning. It’s my go-to morning meal.
  • I also love to have nonfat plain Greek yogurt with strawberries, blueberries and unsweetened coconut flakes. I add one Truvia to add something sweet and it’s delicious and so filling!

Lunch: here are some easy lunch ideas that I have been eating lately.

Notes: if I am out for lunch, I don’t order salads. For some reason, salad dressing makes me sick. Instead I will order grilled chicken with a side of veggies, salmon, a turkey burger and remove the bread, or any other gluten-free healthy option on the menu. When in doubt, go for a great protein (chicken, fish, etc.) and then add some greens!  

A favorite order of mine for lunch and dinner from Chicken Kitchen that you can also recreate at home: a chop chop with lettuce, beans, tomatoes and extra grilled chicken with some curry sauce. It’s healthy, gluten free and low carb!

Publix has these hard salami rolls that I love. They are basically just salami with mozzarella. They’re filling and healthy! The brand is Fiourucci Foods

  • Tuna (with light mayo) in butter lettuce wraps and 2 hard boiled eggs
  • Tuna on the Trader Joe’s Gluten Free Norwegian Crispbread (SO good and low in carbs!!) — this is my number one lunch choice and I eat it a lot…sometime’s I’ll switch out the tuna for chicken because of the mercury.
  • Leftovers from dinner (see dinner ideas below)
  • Avocado toast: 1 or 2 avocados (depends how much you want), 2 hard boiled eggs mashed up, a dollop of nonfat plain Greek yogurt sprinkled with the Everything But Bagel seasoning from Trader Joe’s (or you can just do salt and pepper) on the Trader Joe’s Gluten Free Norwegian Crispbread

Dinner: my mom is usually the mastermind behind dinner but here are a couple of her recipes! A lot of times, she makes enough to have leftovers for lunch the next day and that really helps.

  • Butternut squash spirals with chicken and mixed veggies 

    Season chicken with sea salt, garlic powered and olive oil. Cut round pieces of white onion and put on top of chicken. I always like to let the food sit in a covered container in the fridge for at least 30 minutes to 1 hour (or overnight). Cook the chicken in a covered saucepan make sure you brown it. Let it sit to cool down a little and cut in pieces to add to the spirals. •

    Season spirals with garlic, sea salt and olive oil. Leave in covered pan for at least 15-30 minutes. Sauté on medium setting for about 3-5 minutes and add chicken. Mix and stir for another 3 minutes or so. •

    Mixed veggies:
    Any frozen veggies you like put in a saucepan and season with sea salt, garlic powder and olive oil. Let it sit also at least 30 minutes. Stir and cook until done.
    Serve chicken mixed with spirals and mixed veggies on the side or mixed with the food. Up to your liking

  • Broccoli cauliflower with chicken  

    Season chicken with sea salt, garlic powered and olive oil. Cut round pieces of white onion and put on top of chicken. I always like to let the food sit in a covered container in the fridge for at least 30 minutes to 1 hour (or overnight). Cook the chicken in a covered saucepan make sure you brown it. Let it sit to cool down a little and cut in pieces to add to the cauliflower rice. •

    Cauliflower rice:
    Frozen packages are great – season with garlic power, sea salt and olive oil. Leave it for at least 15 minutes. Then put it in a small pot with a little broth. Let it cook until the broth is dry. I also put frozen broccoli in a saucepan with a little olive oil, sea salt and garlic powder. Cook to your liking!

  • Ground turkey – pick whichever you like and get a whole pack (I use organic ground turkey). Cut white onion and green peeper in little pieces and sauté in olive oil. Add about 2/3 cup of tomato sauce and cover for a couple of minutes. Then add garlic powder, oregano and a pinch of cumin. After sauce is a little thick add about 1/2 of water stir and add the ground turkey. Cook until no more red.Green giant riced veggies cauliflower and broccoli rice (frozen – choose whichever you like… you can do cauliflower rice or broccoli cauliflower rice) 
    Put the cauliflower in a saucepan with garlic powder, sea salt and olive oil. Let it sit with the lid on for at least 30 minutes. Stir and cook on medium heat until it’s ready to your liking.

  • My dad will grill turkey burgers and they are my favorite! We put either provolone or munster cheese but I have lately been loving provolone. I eat them without the bread and add mixed veggies on the side. It’s really delicious and easy to make! Plus, we always make extra because I love to have them for lunch the next day.

Other things I eat for dinner:

  • My mom will make salmon with mixed veggies on the side and it’s so delicious!
  • Grilled chicken with a side of mixed vegetables and butternut squash
  • Baked chicken breast with cauliflower rice and green beans
  • Fresh green salad with boiled eggs and tuna
  • If I go out, again I make sure I order something similar to what I would do for lunch and I don’t eat any gluten at night or anything high in sodium!

Snacks: I am a huge snacker. I could eat snacks all day. Seriously. Here are the snacks I eat on a daily basis (I switch them up depending on my mood!) When I was working, my morning snack after breakfast would always be carrots and hummus and my afternoon snack after lunch was always strawberries, blueberries and pineapples!

  • Carrots with hummus
  • Celery with hummus
  • Celery with guacamole (by Sabra)
  • Strawberries, blueberries and pineapples
  • Sliced apple with almond butter
  • Handful of Blue Diamond whole natural almonds
  • Nonfat plain Greek yogurt with unsweetened coconut flakes, strawberries and blueberries
  • A Lara bar (if I am going to work out shortly after)
  • Gluten-free organic popcorn from Trader Joe’s (comes in a green bag)
  • Turkey slices with munster cheese rolls (I’ll have 2)

Basically, my diet has just consisted of low carbs (under 50g net carbs a day) and barely any gluten. I also drink at least 70 oz. of water a day and usually end up exceeding that since I drink water during working out. My tip is to drink a sparkling water with lemon if you really can’t get yourself to drink water during the day. It’s tasty and has all of the benefits that you’ll get with regular water. Try putting it in a wine glass at night – it’ll make ya feel fancy without the wine calories!

I’ll continue to update this if I think of anything else that I eat. But, I’ve been pretty boring with my food lately as I’m really trying to lose weight! I hope this helps and let me know if you have any questions! 🙂 Thank you so much for stopping by!

Lauren Ashley
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  1. Ceci

    Thank you for sharing, I’m struggling with what to eat since I’m diabetic and it’s so hard to find foods that are low carb. I’m going to try out that protein power, I am currently using quest and it’s pretty good.


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