Hey there, beautiful souls! I’m Amy Lambert, and today, I’m sharing a glimpse into one of my favorite routines—what I eat in a day on a non-training day. We all have different needs and habits when it comes to food, but my approach is all about making it work for me and celebrating the incredible bodies we have.
Let’s dive in!
Rise and Shine: A Morning Routine
I woke up today at around 9:18 AM. While my first meal is technically recommended around 7 AM, I’m all about listening to my body, so no rush here! I always start my day with two hard-boiled eggs, which I prepped in advance. There’s nothing worse than scrambling during your morning routine when your food isn’t ready.
To warm them up quickly, I pop them in a bowl of hot water from the microwave—nobody wants cold eggs! Pairing my eggs with a half-cup of oatmeal keeps me satisfied. The oatmeal is so simple; I don’t even bother measuring it out precisely most of the time. You could use rolled oats or quick oats—whatever suits your taste! Oatmeal is a fantastic source of fiber, keeping you full and energized throughout the day.
Quick tip: If you’re looking to boost the nutritional value of your oatmeal, consider adding a spoonful of nut butter or some fresh fruit. This adds flavor and nutrients, making your breakfast even more satisfying.
Midday Meals: Balancing Protein and Carbs
Moving on to meal number two, I’ve got a baked potato and some pulled chicken breast, which I conveniently measured to 7 oz. If you’re someone who struggles with cooking protein, don’t worry! The key is incorporating flavors you love. While I’m not a huge fan of chicken, it’s about creating meals that work for your lifestyle and taste buds.
Consider this: chicken can be dry and bland, but a bit of low-sugar barbecue sauce can take it to the next level. I mix it up with a variety of proteins, so I don’t get bored. You could try turkey, beef, or even plant-based options if that’s more your style.
Did you know that protein is essential for muscle repair and growth? According to research, aiming for about 1.6 to 2.2 grams of protein per kilogram of body weight can be beneficial, especially if you’re active. Always adjust your intake based on your lifestyle and energy needs!
Snacks and Wind Down with a Balanced Dinner
By the time I reach meal three, I’m having lean ground turkey and a half bagel. Meal timing may feel strict, but I promise it becomes second nature! If you’re concerned about pouching more of your meals together, I suggest preparing them ahead of time to make your life easier. Having everything measured and ready can dramatically streamline your day.
And who doesn’t love a little fruit? Around 3 PM, I’m snacking on a cup of strawberries with a scoop of whey protein. Proteins and vitamins work wonders in aiding recovery and overall well-being. If you’re looking for alternatives to smoothies, having strawberries straight can aid in digestion and give you that natural sweetness your body craves.
“Good nutrition creates health in all areas of our lives. All parts are interconnected.” — Juliette S. Kellow, Registered Nutritionist
Finally, my two later meals include more proteins—typically another meat source with eggs. These meals help combat any cravings I might have while keeping my body fueled. I’ve designed this meal plan with guidance from a nutritionist who focused on powerlifting, which is the perfect blend for my current routine.
Remember, on non-training days, I give veggies a rest. It’s all about tailoring your nutrition to fit your life. And those days when you do eat your greens? Know they offer tremendous health benefits!
So, there we have it—my food journey for a non-training day. As we honor sacrifices and enjoyment in our lives, let’s lift each other up in our nutrition goals and celebrate every step we take. Stay kind to yourself and enjoy every bite!
