What I Eat in a Day

It seems like a staple of fitness-related blogs to post "what I eat in a day." To basically take a typical day of eating and post it for public consumption (pun intended?). I figured, why not? I started eating like this back in January, in an effort to expedite the healing of my sprained foot. Since then I've been limiting overly processed foods (something I used to eat constantly) and focusing on increasing my protein intake from 10-15% of my daily calories to 20-25%. I also try to shoot for at least 25 grams of fiber daily, with a variety of fruits and vegetables as my main carbohydrate source. I'm also trying to lose weight at a rate of approximately 3 pounds a month. My calorie deficit ranges from zero to about 800 in a typical day, depending on how much I exercise and how big my appetite is. I've found that this way of eating has really helped me maintain muscle mass and energy levels while losing weight at a reasonable pace. I also have treats every single day, which helps general morale in this stressful time.

Here is what I ate (and drank) July 16, 2020, which is pretty typical.

Water throughout the day (oz): 96

Gatorade Zero during/after exercise (oz): 32

Breakfast

Coffee (black) 10 oz

Greek yogurt (170g) topped with a nectarine

Two pieces light wheat toast with peanut butter

400 cal, 25g protein

Exercise

10K run, 58:14

Lunch

Turkey sloppy joe on bun

Nonfat cottage cheese (100g)

Bell pepper slices

Two Hersheys Nuggets (milk chocolate, toffee, and almond)

450 cal, 35g protein

Snack

Chocolate protein muffin

Skim milk (12 oz)

Cherries (165g with pits)

350 cal, 20g protein

Dinner

Chicken (4 oz) and vegetable stirfry with teriyaki sauce

Rice (1 1/3 cup) with low-sodium soy sauce

S’mores (1)

600 cal, 40g protein

TOTAL: 1800 calories, 120g protein

Garmin-Estimated Calories Burned: 2771