My Daily Nutrition Plan – January 18, 2020


About 50% of the nutrition and calories I take in is a very consistent one day to the next. My nutrition plan has been evolving as I learn new things, try new things and abandon others. At one point I ate whole-grain bread as a healthy choice. I have learned it, at least for me is the devil to my health.

I do intermittent fasting aka time-restricted eating. My eating window is somewhere between 2-8 hours. So I consume between 2400-2600 calories per day on average. Occasionally consuming more (highest on record in since June 28th is 4,500), but I make every effort to not consuming less.

I use the MyFitnessPal app on my iPhone to keep track of what I eat and it gives me a decent break down of both my micro and macronutrients. When it comes to macros I plan my meals around getting between 95 and 115 grams of protein a day. I roughly trie and eat .5 to .6 grams of protein per pound of body weight per day.

Here is a list of my daily staples:

WhatHow Much
1 scoop Complete Collagen by Progressive40 calories, 10g of protein
1 scoop Vege Greens powder by Progressive51 calories, 3g carbs, 1.9g fat, 3g protein
1 scoop New Zealand Whey 130 calories, 1g carbs, 31g protein
2 hard-boiled eggs126 calories with .6g carbs, 8.4g fat, 11.1g protein
2 tsp of Pink Sea Salt
4 squares of 85% Dark Chocolate by Lindt230 calories, 15g carbs, 18g fat, 5g protein
1 dry quart (551ml) of blueberries196 calories, 48.9g carbs, 1.2g fat, 2.3 grams protien
1 8oz cup of pomegranate juice114 calories, 28.4g carbs, 0.2g protein
2 granny smith apples 260 calories, 68g carbs, 2g protien
1 cup of bone broth40 calories, 10g of protein
200g of seedless red grapes138 calories, 35.8g carbs, 1.3g protien
Total1,324 calories, 200.7g carbs, 29.4g fat, 75.9g protein.

This leaves about 1,100 to 1,300 more calories for the day. I put an emphasis on adding more healthy fats and approximately another 20-40 grams of protein.

This was what my calorie break down looked like yesterday, it was a little high on the protein, but I made a new batch of bone broth and got carried away:

jan 18 actual calories

As you can see I don’t eat a low carb diet, it is half my calories, just no grains, or any processed food. Typically I will eat 3-4 cups of broccoli and 3-4 cups of spinach salad along with my entre for the day.