#90 My Daily Diet – Revised II
This is what my diet currently looks like. My diet changes all the time, and I have days where I eat better than others (I’m only human after all). I don’t count calories or macros religiously because I have done that in the past and know how many calories I should be eating for my body type and activity level.
HOW DO I KNOW HOW MANY CALORIES I SHOULD BE EATING?
This is very specific to the individual person and depends on a range of factors including gender, age, height, weight and activity level. I have written a blog post on how to work out your ideal calorie intake with calculations, so this should help you get a good idea on how much food you should be eating.
MY DAILY DIET
I have created this meal plan myself. It has been tailored to suit me specifically, so will not be for everyone. But you can definitely use it as a guide. For more ideas, check out my blog post on meal timing and sample daily meal plan. I have also done a post on exactly what I ate for 1 week to give you a better idea.
OK so this is what a typical day currently looks like for me:
| Meal | Day 1 | Day 2 |
| Breakfast (post workout) | Protein smoothie made from 1 scoop protein, ½ banana, 1 cup strawberries, 1 cup unsweetened almond milk, 1 tbsp chia seeds, 1 tbsp natural peanut butter | Omelette made from 2 whole eggs, 2 egg whites, bacon, spinach, mushrooms and olives (sometimes I add other vegetables) |
| Snack | 1 cup carrot and celery sticks with 2 tbsp natural almond butter | 1 apple and 2 tbsp natural peanut butter |
| Lunch | Paleo moussaka (made with beef) | Homemade chicken, vegetable and lentil soup |
| Dinner | Thai beef salad | Chicken cashew sir fry with cauliflower rice |
I eat quite similar foods on a daily basis as I find this helps me to stay on track and it’s easier when it comes to food preparation. You’ll also notice that I don’t have many snacks and this is because my meals are quite large, so I don’t need them. I try to stick to 3 main meals and 1 snack because this is what works for me, and stops me from overeating.
I’m currently eating around 1700 calories and trying to stick to lower carb, however I do treat myself when I want to, and don’t count calories religiously. The main difference between this nutrition plan and my previous one, is that this one contains a lot more fiber.
I eat least 26g of fiber per day, if not more. You should be aiming for 15g of fiber per 1000 calories. But when you are eating low carb, it is harder to hit your recommended fiber intake. This is why the majority of your carbs should come from fruit and vegetables. My main issue with not having enough fiber, was that I was feeling hungry all the time. Once I increased my fiber intake, I actually noticed a significant difference in hunger, which I’m super happy about :)
If you’re interested in clean eating and a lower carb meal plan, I have a free 7 Day Slim Down meal plan that you can download :) xx
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Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.
After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.
Her mission is to empower women and help them stay in shape in a healthy and balanced way.
Hi Rachael, thanks for all your diet and exercise tips, your diet tips have really helped me because they are simple and easy to follow, I try hard to eat clean but never quite make it because I snack at night, I won’t give up and will keep trying to get off sugary snacks, popcorn may be the go 😁. Thanks again, you look terrific by the way 👍 A
Hi lovely,
We’re so glad to know that Rachael was able to inspire you in improving your diet. Making changes to your lifestyle and achieving your goals will require a lot of hard work and discipline but you’ll definitely reap the rewards in the future. :)
We wish you all the best on your fitness journey. <3
How much protein should I be aiming for? I’m 5’6 140 pounds aiming to be 120 pounds
Hi lovely,
Thanks for reaching out! :)
In order to calculate your ideal protein intake for fat loss, you first need to calculate your ideal calorie intake. If you’re not sure how to do it, you can learn how in this blog post.
After you figure out your ideal calorie intake – you’ll be able to figure out how much protein you should eat in order to lose weight. You can learn how to do it in this blog post.
If you have any other questions, don’t hesitate to ask! xx
Hello Rachel
Coming from a big family of 7 where food is just there, I am having a lot of trouble on how to lose weight. I am sick of people telling me i’m skinny when i’m not and i want to just be healthy and toned so that i look good in swimsuits etc. I am 62kgs, 1.62ms tall…I am 17 in a month but always have a struggle with motivation for exercise and eating. We usually eat a roast meal at night. i take tuna for lunch a lot, and try and fill up on fruits. but what puts me down is coming home from school and hogging on food. My arms really depress me, and my thighs and my tummy isn’t flat (although it used to be). Would you please be able to help me? [sorry about the essay :) ]
Thanks a lot,
V
Hi V, I think you have already pinpointed the issue ;) It’s better to try and eat more in the day so that you don’t feel like eating lots and lots of food when you get home from school. Even take a little treat (like something sweet) to school so you don’t feel like you need to it when you get home. Also remember that you are still quite young so your body will continue to change as you get older (mine did for the better!). Work on your diet hun and try to get in some light exercises (walking is great!). Good luck xx
Hi Rachael
Just wondering you said earlier that it is unhealthy to cut out food groups and you need all to include all of the food groups yet you don’t have any carbs or dairy in your diet. Just wondering why you have chosen to do that ?
Hi Carrie, the reason I wasn’t eating them here is because I had some serious gut health issues and couldn’t eat gluten or dairy. I should have mentioned this sorry! I was still eating carbs but mostly from fruit and starchy vegetables. I can finally eat dairy now after 4 years of intolerance but still working on gluten. I still eat dairy in moderation though – when I cut it out, my bad cholesterol dropped massively which is interesting! xx