My Daily Nutrition Plan – January 18, 2020

nutrition

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.
daily_staples

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.