DietFat lossFreeRecipeRoutineWeight Loss

A Day in the Life

Joe and I were gone for the month of Jan.  Ahhh warm Arizona – missing it!  My friend agreed to check on the house, pick up the mail, water the plants, etc.

In return, I offered her a free month of training in my on-line gym.  To my surprise, she asked if I’d share my diet instead.

I was surprised to learn that she was interested in that info.  Two days later, I got an email from a fellow coach outlining what he ate in a run of a day.  It seems like this stuff is kinda interesting to folks. So here goes.

For those of you who don’t know me.  I’m 55 years old; A nutrition coach at Crossfit Fortis, Orleans, Canada. Been doing crossfit almost 2 years now.  Weigh about 127 LBs and 17%-20% body fat.  PR deadlift 245#; PR clean 110#; PR back squat 155#.  O.K. shape for an old broad. 🙂

Below is what I typically eat in a day. 

I’m not saying that you should eat the same thing. A lot of factors impact how much you should eat: age, gender, goals, lifestyle, fitness level, etc.  But there are a few general guidelines that apply to everybody:

  • Have protein at every meal
  • Eat until your 80% full (if your goal is fat loss)
  • Limit food that comes from a package, can, jar or bottle (keep chemicals and artificial shit out of your diet).


  • 1/2 c egg white
  • 1 egg
  • 1 cup of veg:
    • sweet onion, broccoli, zucchini, 2 cherry tomato, mushroom, etc.  Any veggie that I got in the fridge basically
    • dried dill or another spice
  • If I’m especially hungry, I’ll add a slice of pumpkin seed/cranberry or Ezekiel bread.  Most bakeries will carry a less processed bread (ask to see the ingredients).  You’ll find Ezekiel bread in the freezer section of the grocery store.
  • Sometimes instead of bread, 1/2 banana + peanut butter will hit the spot.

During my training session, I have a scoop of BCAA and glutamine in water.

Post workout shake: (1-2 hours after training)

  • 1.5 scoop protein
  • 1/2 c blueberry
  • 8 almonds
  • 1.5c spinach & kale
  • almond milk
  • ice

If I feel hungry after my shake, I’d add 1/3 c of granola or cooked oatmeal.

Shake option #2:

  • 1.5 scoop protein
  • 1/2 banana
  • rounded tablespoons of peanut butter
  • 1/5 – 1 c spinach
  • almond milk
  • ice

Shake option #3:

  • 1.5 scoop protein
  • 1/2 apple
  • 5 prunes
  • rounded tablespoons of peanut butter
  • 1 tsp Cinamon
  • 1/2 tsp ginger
  • 1/2 tsp cardamon
  • almond milk
  • ice


  • Homemade protein bars.  You can sign up for my free recipe book on the website, it contains the protein bars.
  • I have a dairy intolerance,  but otherwise I’d have 1/2 – 3/4 cup of 2% plain greek yogurt or cottage cheese with fruit (1/2 apple, 1/2 c frozen berries)


  • 1/2 – 3/4 c cooked chicken or leftover protein from previous meals. I typically buy a roasted chicken from the grocery store, skin and debone it for salads.  
  • 2-3 c spinach
  • 1-1.5 c veggies:
    •  red pepper, cucumber, zucchini, broccoli, mushroom, asparagus (if I have it)
  • 2-3 tbsp hummus
  • I might throw on left over pasta or rice if I’m hungry or if the WOD was particularly heavy/strenuous

Bedtime snack:

  • 1/3-1/2 cup of trail mix,  I’ve gotten in the bad habit of buying roasted trail mix with yogurt covered raisins or candied nuts in them…. Started that over the holidays
  • but I normally I’d make my own with raw nuts: cashews, almonds, pecan, & salted sunflower seeds
  • 1/2 – 1 square Lindt dark chocolate.


On Friday night we usually do takeout & I drink 2-3 glasses of wine

On Sunday I’ll make:

  • Naked fajitas
  • Chicken, broccoli and olives
  • Pesto pizza 

On Saturday night, we have healthy nachos.

I make my own chips:

  • Cut a tortilla shell into 8 wedges
  • Add salt & olive oil
  • Bake at 350 degrees for 7 mins


  • Cooked beef or chicken
  • Veggies – green onion, red pepper, olives, red onion, 
  • Cheese

& Bake 

I also make guacamole & bean dip for condiments.  Lemme know if you want the recipes.

Contact me if you need a hand on the journey to a fitter, leaner version of you.

Yours in health,

Coach Janet, Pn2