A lot of people have been asking about my diet, since I started working out consistently. I have mainly talked about my workouts, and have neglected to mention what I am eating each day. The more I look at what I eat during the day, the more it seems like a healthy fats diet!
I haven’t talked about my eating that much because the awful running, which my workouts call for at the beginning and end, took much of my attention!
To be honest, I am not following any specific diet. I don’t believe in fads, and I don’t want to get started with something that feels unnatural, and will be impossible to stick with over the long haul.
Fat Guy’s New Healthy Fats Diet?
My new diet is a combination of some things that I was already doing, along with some recommendations from my trainer. I’ll try to give you the average time when I eat each meal, as well as some basic nutritional information.
7:00 – 8:00am – Supplement Drink
This consists of…
- 1.5 servings of Benefiber
- 1 serving of Green Vibrance and
- 1 serving of Special K K20 Protein Mix (Strawberry), all mixed in 12-16 ounces of water
This drink is a total of 96 calories and consists of 18.3 g of carbs, 12.7 g fiber, 7.6 g of protein, and 0.9 g of fat.
Then I go to work and have one of the following…
8:30am – Greek Yogurt
- 1 serving of Chobani non-fat Greek yogurt (Honey)
- 10 g of sliced almonds – we actually can’t find this brand at Costco anymore, so we get another one.
- 10 g of ground flaxseed – we buy them whole and grind them in our hands-free coffee grinder.
My breakfast yogurt is actually pretty healthy at 235 calories and…24.8 g carbs, 3.7 g fiber, 18.7 g protein, 6.3 g total fat (0.2 g sat. fat).
Notes: I am going to test out the plain vanilla flavor of the Greek yogurt since there are less grams of carbs, and less calories. Since I am adding almonds and flaxseed (or sometimes, blueberries), I think I can handle the taste.
**With the blueberries, or almonds & flaxseed, the plain vanilla flavor is tolerable!!
8:30am – Oatmeal
- 1 serving of Instant Oatmeal – Maple Brown Sugar – Weight Control
- 15 g Walnuts
Another healthy choice at only 262 calories and a good amount of fiber…30.5 g carbs, 7.5 g fiber, 9.5 g Protein, 7.5 g Fat (1.2 g sat. fat).
Notes: I’ll probably switch between the yogurt and the oatmeal, so I can get a good balance of the two throughout the week.
11:00am – Baby Carrots
- 85 g of raw Baby Carrots
These are actually a pretty good snack (although the crunch annoys my coworker ;-)) at only 38 calories and…9 g carbs, 2 g fiber, 1 g protein, and no fat!
11:00am – Raw Almonds
- 28 g of Raw Almonds
Ok, that was a very simple ingredient list which is about 160 calories and…6 g carbs, 3 g fiber, 6 g Protein, 14 g Fat (1 g sat. fat).
12:30pm – Spinach Salad
- 85 g of raw Baby Spinach
- 36 g of sliced Almonds
- 32 g of Spanish Olives
- 2 servings of Canned Tuna (only about once a week)
- 2 servings of Light Balsamic Vinegrette (Newman’s Own)
This is a typical salad (I’ll talk about alternate ingredients in the notes) which weighs in at 493 calories and…17.1 g carbs, 8 g fiber, 36 g protein, 32.3 g fat (2.5 g sat. fat)
I’ll sometimes add 15 g of California Seedless Raisins (46 calories), or use Light Caesar Dressing, if I want to change up the flavor.
Lately, I have moved away from salads and have starting taking leftovers from the previous evening’s dinner with me for lunch. As you will see below, this usually involves about 3 ounces of meat (usually chicken or fish) and vegetables.
2:30pm – Grapes
The amount that I have changes, but it looks like 150 g is a good average. This snack is around 100 calories and…25.7 g carbs, 1.4 g fiber, 0.9 g protein, 0.5 g fat (0.2 g sat. fat).
2:30pm – Strawberries
I usually have around 150 g of fresh strawberries (I like round numbers), which comes in at 48 calories and…11.5 g carbs, 0.4 g fiber, 1.0 g protein, 0.4 g fat (0 g sat. fat).
4:00pm – Blueberries
A typical count for me is around 100 g or so, which is about 57 calories and…14.5 g carbs, 0.3 g fiber, 0.7 g protein, 0.3 g fat (0 g sat. fat).
5:30pm – Meat, Vegetables, & (sometimes) Starch
Here is a typical dinner for me…
- 91 g (3.2 oz) Chicken
- 101 g Mixed Vegetables
- 88 g Roasted Squash
It looks like a lot more than what it actually is at only 152 calories and…11.4 g carbs, 2.1 g fiber, 20.3 g protein, 0.9 g fat (0 g sat. fat). This is a pretty full dinner, and I don’t feel as though I am missing something, even with the low calorie count.
Sometimes I may have 70 g of baked tilapia instead of the chicken. A normal piece of fish is about 90 calories, which brings this dish up to 162 calories.
The healthy reaction to feeling hungry later in the evening is to have a serving of almonds or blueberries and/or to drink a bottle of water with 1.5 servings of Benefiber and a serving of Special K K20 Protein Mix (Strawberry). That usually does the trick.
Unfortunately, I don’t always have a “healthy” reaction to my late-night hunger; although, I am not where I used to be with that problem.
So What’s The Damage?
So, if I go through the day choosing the lower of each option (and skipping the flaxseed and almond slices in the yogurt), have leftovers for lunch instead of salad, and only have the protein and fiber drink in the evening, I’m looking at 756 calories!!!
Just to be clear…I never choose the lowest of each option! In fact, what I have for one meal/snack will usually be based on what I have at other meals. For instance, I probably won’t have oatmeal with walnuts and then follow that up with a serving of almonds.
If I chose the highest calorie option at each meal/snack, I would have about 1,589 calories!
A quick note about calories:
Calories are not the most important thing to measure when it comes to overall health. I plan to write a series on this in the near future, but you should know that every measurement that I have listed here is extremely important to your health (also including water intake, sodium, potassium, iron, calcium, etc).
All of these nutrients work together in order to improve your overall health, and I make sure that I track each one of them carefully.
Oh, if you like these gorgeous food pictures, they were taken by my friend Tayla. She is a great photographer and a raw food enthusiast. She writes about healthy, raw foods and recipes at Tayla Your Recipe!
- Are you shocked that you can pack so many meals into less than 1600 calories? I sure am!
- Do you think you could eat like this every day?
- If you are trying to lose weight or simply be more healthy, what changes have you made to your diet?
© 2012 – 2015, Khaleef “Fat Guy” Crumbley. All rights reserved.