3-Day Food Journal with Meal Ideas to Help You Stay Lean

Posted on June 18, 2014 at 12:01 am by

I get asked one question more than almost any other: What do you eat to stay lean? I kind of have to laugh, because it is no secret that I’m not a dietitian or nutritionist. Personal trainer…yes, but when it comes to food, it’s been a trial/error process to see what works for my body. Here are the rules that I follow when I eat:

  • Balance is key. Don’t deprive yourself.
  • Make clean choices. Strive to eat whole, fresh foods as often as possible.
  • Steer clear of foods that are full of chemicals. Choose foods with a short ingredient list.

That being said, I don’t count calories. I don’t spend hours each week meal prepping. I eat when I’m hungry. I eat when my body needs fuel. I don’t try to overcomplicate the eating side of being healthy. I eat clean about 80% of the time. Which works, because did you know that nutrition/diet is responsible for 80% of your physical results? So you can workout non-stop, but if you’re not making nutritious choices that support your training, you can kiss the results you want goodbye. 

Oh and before we go on…I drink 100 ounces of water everyday! 

3-Day Food JournalDay 1:

Meal 1 (7am):

  • Coffee (with 1 packet of Stevia in the Raw and 2 TBS all natural creamer)
  • Oatmeal (1/4 c steel cut oats cooked with unsweetened vanilla almond milk) with 1/2 packet of Stevia in the Raw, blueberries, raspberries & strawberries
  • Apple Cider Vinegar Shot (recipe here)

Meal 1 Day 1

Meal 2 (10am): This was my pre-workout meal.

  • 1 slice of cinnamon raisin Ezekiel bread (toasted with 1 TBS all natural peanut butter and cinnamon)
  • 0% Greek yogurt
  • Bowl of cantaloupe & pineapple

Meal 2 Day 1

Meal 3 (1:15 pm): This was my post-workout meal.

  • Protein shake (1 scoop of brown rice protein & 1/2 c of unsweetened vanilla almond milk)

Meal 4 (2:15pm):

  • Veggie pizza on whole wheat wrap (I use the Flat Out brand whole wheat flatbread and put 2 TBS Ragu pizza sauce on it with a TON of veggies and a little less than a 1/4 cup of 2% mozzarella cheese sprinkled on top. Bake it at 350* for 15 minutes).
  • Broccoli (I season it with Mrs. Dash)

Meal 4 Day 1

Meal 5 (4:30pm):

  • Apple
  • Cookies & Cream Quest Bar

Meal 6 (8pm):

  • Asparagus & broccoli
  • Mahi mahi with lemon balsamic dressing and mushrooms/peppers on top (Adam made this for us)
  • 1/2 handful of whole grain pita chips with 2 TBS hummus
  • Glass of sparkling wine

Meal 6 Day 1

Day 2:

Meal 1 (8am):

  • Coffee (with 1 packet of Stevia in the Raw and 2 TBS all natural creamer)
  • 1 slice of cinnamon raisin Ezekiel bread (toasted with 1 TBS all natural peanut butter, cinnamon and chia seeds)
  • Apple Cider Vinegar Shot (recipe here)

toast

Meal 2 (10am):

  • 0% Greek yogurt with strawberries and blueberries
  • Piece of mozzarella string cheese

Meal 3 (12:30pm): This was my pre-workout meal.

  • Cookie Dough Quest Bar
  • Green smoothie (recipe coming soon!)
  • Apple

Meal 4 (3:30pm): This was my post-workout meal.

  • Turkey wrap (turkey, mustard, spinach, peppers and onions on a whole wheat wrap)
  • Handful of baby carrots with 1/4 cup of hummus
  • Bowl of cantaloupe, pineapple, blueberries, raspberries & strawberries
  • 1 piece of Dove dark chocolate

Fruit Bowl

Meal 5 (7:45pm):

  • Grilled chicken (seasoned with Mrs. Dash)
  • Veggie stir-fry (asparagus, carrots, mushrooms, spinach, onions, peppers)

Meal 6 (8:45pm):

  • 1/2 of a grapefruit

grapefruitDay 3:

Meal 1 (7am):

  • Coffee (with 1 packet of Stevia in the Raw and 2 TBS all natural creamer)
  • 1 slice of cinnamon raisin Ezekiel bread (toasted with 1 TBS all natural peanut butter, cinnamon and chia seeds)
  • Apple Cider Vinegar Shot (recipe here)

Meal 2 (8am):

  • Veggie scramble (1 whole egg and 2 egg whites with a ton of veggies)
  • 1/2 of a grapefruit

scramble

Meal 3 (10:30am):

  • Coffee (with 1 packet of Stevia in the Raw and 2 TBS all natural creamer)
  • Cookies & Cream Quest Bar

Meal 4 (1pm): This was my pre-workout meal.

  • Veggie pizza on whole wheat wrap (I use the Flat Out brand whole wheat flatbread and put 2 TBS Ragu pizza sauce on it with a TON of veggies and a little less than a 1/4 cup of 2% mozzarella cheese sprinkled on top. Bake it at 350* for 15 minutes).
  • Broccoli (I season it with Mrs. Dash)

Meal 5 (4pm): This was my post-workout meal.

  • Protein shake
  • Cantaloupe & pineapple
  • 0% Greek yogurt
  • Brown rice cake with 1 TBS all natural peanut butter

Meal 6 (8pm):

  • Taco bowl (ground turkey, black beans, tomatoes, onions, peppers, cilantro, lime, salsa, shredded lettuce, 1/2 avocado, black olives)
  • Glass of sparkling wine
  • 1 piece of Dove dark chocolate

taco bowl

Meal 7 (9pm):

  • Cup of hot green tea with cinnamon

This is the protein that I use.
This is the almond milk that I use.

If you’ve never kept a food journal and you’re struggling with reaching your fitness goals, I highly suggest it! It helps keep you accountable. As you can see, I eat a lot, but I also train a lot, so my body needs it. You have to figure out what works for you!

Remember, make choices that are going to compliment your training, not destroy your efforts. Don’t overcomplicate it. Eat clean. Eat enough. Be active. Find what works for your body.

xo, Jess

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6 Comments

  • Carmen says:

    Love this post! I am always curious about how other people eat.

  • Jenny says:

    Just curious! Do you cook for your new husband, too? Does he eat the same way that you do? Because that’s one of my biggest struggles with eating clean – the hubby loves the junk food!

    • Glisten Fit says:

      We eat the same dinner 🙂 I don’t see him during the day due to our different work schedules, but I pack him lunch and he eats cereal for breakfast! He is a big junk food eater, too. but he only eats out when he wants junk…he doesn’t keep it in the house! xo

  • Andrea Loree says:

    Once upon a time I did paleo, lost a ton of weight, felt amazing, was the most confident and sexiest feeling I’ve ever been, and then I met my boyfriend. I love him, but I’ve seriously been so unhappy in the almost 30lbs I’ve gained. I eat healthy, but drink beer too often, don’t get enough sleep, spend 3-4 hours commuting a day and.its.depressing. How do you keep so motivated!? I’m really struggling with motivation and pushing myself to work out. Ugh.

  • Candice says:

    I’m just curious — do you offer a meal plan for purchase? I suspect that I’m not losing weight because of what I eat, but I am not really sure how to fix it! If you ever do offer a meal plan, you can bet that at least one person will buy it. 🙂

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