A Day in my Food Diary

One of the most common questions I get is about what I eat in a day…so today I am sharing that with YOU!

Before I go into the details there are a few things I should mention. If you’ve been following my previous posts you know that I follow a keto, intermittent fasting, and anti-inflammatory lifestyle. Click here to see why.

Since I eat this way there are many things I do not include in my diet because they just don’t make me feel my best including grains, fruit, legumes, sugar, dairy, soy, and night shade vegetables. I’ve also played around with my eating/fasting windows and have found that 2 meals a day works best for me both energy and results wise.

Of course my choices change daily depending on my schedule, the season, our social schedule, and what type of intermittent fasting window I am doing that day. For example there are some days that it makes more sense to do one meal a day (OMAD) so in those cases this schedule changes, and there are also days that I eat a little later to work around my schedule. I also enjoy variety so I switch things up often. But here is an example of a basic day for me.

A Day in my Food Diary:

7 am – ACV Drink*

2 tbsp organic apple cider vinegar

1/2 tsp organic lemon juice

1 cup of water

A sprinkle of pink Himalayan salt

*In addition to many other health benefits it helps control hunger and neutralizes stomach PH.

During the morning I’ll drink water and tea as needed.

1 pm – Break-Fast:

3 eggs cooked in 1 tbsp coconut oil

1/4 avocado, diced

Pink Himalayan salt and pepper to taste

Green Smoothie:

2 cups of frozen organic kale

1/2 scoop of fermented greens powder (click here for my favourite)

1 tsp Maca powder (click here for my favourite) 

2 tbsp chia seeds

1/2 tsp lemon juice

1/4 tsp cinnamon

1/4 tsp ground ginger

1/4 tsp cream of tartar (high in potassium)

1/2 tsp turmeric

Dash of pepper (helps absorb the turmeric)

Sprinkle of pink Himalayan salt

Water to cover everything 

6 pm – Meal 2:

1 cup of homemade bone broth to sip on while cooking (recipe here).

6 oz fatty meat (steak, hamburger, lamb, pork, chicken thigh, etc.) usually grilled or baked. 

1 cup of cooked green vegetables (Swiss chard, asparagus, Brussels sprouts, broccoli, cabbage, etc.) or a large salad.

I allow for 1/2 tbsp of grass-fed butter for cooking each cup of vegetables or 1/2 tbsp olive oil for salads. I also use fresh herbs and spices to flavour, as well as apple cider or balsamic vinegar.

1/3 serving of my coconut yogurt (recipe here)

1 tbsp of Krisda Chocolatey Chips for dessert

Dandelion tea after supper to help promote digestion 

Tips and Macros:

If I feel hungry in between meals I will have a Zevia drink or carbonated water as the carbonation helps to ward off hunger. But this is only the case if I do OMAD or eat later than planned.

While I only eat twice a day my meals are huge and I try to split my calorie intake between both (600 – 800 cal/meal). At my current weight I aim for 1400 – 1500 calories day depending on my activity level at 70% fat, 20% protein and 10% carbs. I am still in the weight-loss phase so this is a 20% calorie deficit for my height, weight and age. I aim for 30 g of fiber a day and no more than 5 g of sugar. I use MyFitnessPal to track my macros daily.

When I first started eating 2 meals a day I honestly found it hard to each so much at once, especially following a high-fat eating protocol. For that reason I am always satisfied after meals and rarely hungry in between meals.

While I am not eating dairy, fruit or grains I meet at least 100% of the common nutritional requirements listed on labels a day through food including vitamin A, vitamin C, calcium, and iron. As discussed in this post I also use a few additional supplements that are important for my goals and lifestyle.

Stay tuned for more tips on keto, intermittent fasting, and anti-inflammatory nutrition. Leave a comment below if you have questions and please share with a friend.

Naturally, Krissy – xo

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