A look at a day in the life of my meals and diet - example eat clean meal plan

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How to eat clean and balanced when doing a weight training routine

Untitled-4seHi Readers!! I’ve been getting a lot of requests from my female readers to share what a day of my meals and snacks looks like. Many of you are doing the 12 week workout program on my blog and that’s awesome! But many of you want to know “what should i be eating when i want to lose fat and gain muscle while weight training”. Below is a real life example of what I eat for breakfast, lunch, dinner and snacks. This is also based on my particular macros and calorie needs. I will do another post on how you can calculate those as well, but for this post I will simply share what I eat each day (with some variations). I will continue to do a “daily log” so you get more ideas of what you CAN and are able to eat while weight training. Remember, high protein, good carbs and healthy fats! #IIFYM

I love food and if you follow me on Twitter or Instagram or Vine you will see I like to share my food and clean eating and meal prep cooking on there too. I have always had a love/hate relationship with food and it wasn’t until I started to weight train that I have an actual healthy relationship with food. Now I can eat what I want because what I WANT to eat is healthy fuel food. Food that isn’t full of garbage, food that will give my body the energy it needs to grow and repair, and food that makes my body feel good. Ever notice how your body feels after a night of eating fast food? You’re tired, bloated, lethargic, headaches…so for most of my meals I like to stick to the basics:

A good lean protein source, good healthy fats, fiber and leafy greens and vegetables. Mostly raw and fresh foods, very little from boxes or c ans.


Morning Workout 630am-730/745am

Drink 1 bottle of water with 1 scoop of NutriForce Balanced Hydration Powder – buy

Drink 1 bottle of water with 1 scoop of BodyTech BCAA & Glutamine Powder – buy


Upon return from gym:

1 cup of black coffee with 1 packet of raw brown sugar and small amount of almond milk

Daily dose of vitamins: Alive multivitamin, fish oil, chewable probiotic, chewable zinc, biocell collagen, viviscal, silica and capful of l-carnitine

4 egg white omelette with spinach and low fat shredded mozzarella cheese (sugar free ketchup)


Mid Morning (between breakfast and lunch time)

A protein smoothie made in my Nutribullet with 1 scoop of BodyTech Strawberries & Cream whey protein powder, ice, 1/4 cup of almond milk, water, ice, dash of cinnamon and 1 small banana

2 Neocell collagen chews – buy


Lunch Time

1 large shaker bottle of water with cucumber slices

1/2 cup of brown rice & quinoa

White chicken chili made of grilled chicken breast, vegetables and beans

Mid Afternoon

1/2 cup of salt free cottage cheese

1 scoop of natural peanut butter

1 brown sugar raw packet

a handful of blackberries


Dinner Time

3-4 ounces of steak (though I only eat red me 1 time bi weekly)

green beans with Mrs Dash and Coconut Oil

Quinoa vegetable medley with some chicken sausage


Night Time Snack:

Handful of almonds

Plain fat free greek yogurt cup

1/2 scoop of chocolate mint BodyTech protein powder mixed in

*As a back up when I get hungry I always have a few Quest Protein Bars*


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