“What I Eat” by Jenny RD

What I Eat

By Jennifer Gosselin RD, CPT

 

IMG_8806

 

 

Many people ask me what I eat on a daily basis.  I’m going to give you a sneak peek into what my eating looks like on most days!  But first I want to talk about the 2 things that make me successful and keep me on track:

Balance

Now, let’s not forget, I’m human too, so I can’t sit here and tell you I eat clean 100% of the time. Monday through Friday I try to be really good and tend to be a little more lax on the weekends. I do however make it a point to workout at least 4 days during the week and 1 weekend day. It’s all about balancing your food with a solid workout routine. I know that if I eat clean the majority of the week and keep active, I won’t be completely thrown off track when I do treat myself here and there.

Planning

Planning out my dinners is probably the biggest thing. I want to be in control of my food, not the other way around. Typically on Sunday, the roomie and I, plan out 3-4 meals we want for the upcoming week. Pinterest is always a go-to if I need new recipe ideas! We make a grocery list based on our plan so we only buy the things we know we’ll use. We end up saving money and nothing goes bad!

Sometimes things come up, so planning and grocery shopping just doesn’t happen. When I can, I make a quick trip to the store to grab breakfast and salad staples; lean proteins like eggs, chicken breast, salmon and stock up on veggies.

 

grocery list

 

**I have these meal planners available if you’d like a copy!

 

Breakfast

I always like to start my day with a well-balanced breakfast. Since I eat early and workout at 11:30am, I need my breakfast to keep me fueled for hours. That means lots of protein, a complex carb and healthy fat. Lately, I’ve been loving this super easy and filling open faced breakfast sandwich…..

 

avocado salmon toast

  • 1 slice Ezekiel bread, toasted
  • ¼ mashed avocado
  • 1 few Baby spinach leaves
  • 2 slices smoked salmon OR 2 slices chicken bacon (I like to change it up)
  • 1 fried egg
  • Top with sriracha or balsamic glaze

 

That’s right, that’s a cup of coffee! I thoroughly enjoy a cup in the morning with So Delicious coconut creamer or unsweetened almond milk.

Let’s face it, from time to time I like to sleep in, so I’ll grab my favorite peanut butter protein bar and coffee on my way out the door. These bars are low sugar, high protein and contain only 8 whole ingredients. Did I mention they are delicious?!

Can’t forget my daily vitamins! Calcium, multivitamin and antioxidant.

vits

 

Lunch

Now lunch is typically my easiest meal thanks to dinner left overs! As I serve my dinner, I also make up a container for lunch the next day. SO EASY!

FullSizeRender (2)

 

In a perfect world, I’d have left overs for lunch every day, but it doesn’t always work out that way. That’s when those salad staples come in handy!

 

Salad

  • Spring mix
  • Shredded carrots, cucumber, mushrooms, pan fried sweet potatoes
  • Goat or feta cheese
  • 3-4oz chicken breast OR whatever left over protein I have
  • Dressings of choice: Bolthouse Farms yogurt dressing or Lighthouse dressing

 

*I’ve recently discovered sweet potatoes are my new favorite salad topping!  They add extra flavor, as well as substance. MmMm good….

 

Afternoon Snack

Hangry.

I’m sure some of you can relate to this feeling if you go too long between meals. A late afternoon snack is KEY in keeping me a pleasant human being and not over eating at dinner. I switch up my snacks so I don’t get bored and just like my meals, I need protein to keep me feeling satisfied for longer periods of time.

My go-to snacks:

  • ½ peanut butter protein bar
  • ¼ cup mixed nuts
  • Protein shake with almond milk
  • Turkey/chicken, hummus & veggie roll ups

 

IMG_1531

 

Water, Water, Water!

As much as I push my clients to drink lots of water, I have to admit it’s hard to get myself to do it! Seltzer water has been a life saver! All the fun flavors make drinking water a lot easier and enjoyable. I try to drink at least one of these puppies plus 2 regular water bottles every day.

 

IMG_1533

 

 

Shots shots shots!

No no, not that kind of shot… an apple cider vinegar shot! After lunch, I take 2 tablespoons organic, unfiltered, apple cider vinegar + ½ teaspoons baking soda.  Not going to lie, it’s not delicious, but it has many benefits! It has helped improved my digestion, boosts my energy as well as my immune system.

 

IMG_1528

 

Dinner

Like I said before, planning my dinners out plays a huge part in my success throughout the week. Nobody enjoys eating the same thing all week long, so I mix it up! Stir fry has become a weekly meal with a different protein each time. Ninety percent of the time my dinners become lunch the next day.

 

Stir Fry

  • 1/3 cup brown rice
  • Broccoli, edamame, mushrooms, bell pepper, zucchini, carrots
  • Shrimp (sometimes steak or chicken)
  • Homemade spicy peanut sauce (see recipe here!)

 

Dessert

If I happen to have a chocolate craving after dinner, which let’s face it, is most days, I keep dark chocolate on stand-by in the freezer. ONE square is just enough!

If I’m being really good, I’ll just make a cup of herbal tea and call it a day!

And other times I have both…..

 

FullSizeRender_1

 

 

 

 

Want to talk about your fitness or nutrition?  Need a Jump Start?  Click below!

 

strategysessions_009