Debbie Hatch | Family & F.I.T.
I got up and went straight to work this morning. My husband makes coffee before he leaves so I had that, but no food for a while. I was super hungry by the time I did eat.
MEAL 1
4 eggs whites with fresh salsa and turkey pepperoni. Two slices of 40 calorie wheat bread smeared with a tbsp blueberry jam (the thing to be careful of with jam is serving size. 1 tbsp is a serving of this – that’s not very much and it’s far less than most people use).
Why do I only use egg whites in my omelet? Egg yolks are not, “bad for you”, but, one egg yolk has around 55 calories, 4.5 grams of total fat and 1.6 grams of saturated fat, 210 mg of cholesterol, 8 mg of sodium, and 2.7 grams of protein. I simply prefer to get my fat from other sources – there are so many things I like better than egg yolks, like Bailey’s, turkey pepperoni, cheese, and peanut butter.
Mid morning I had 1 cup of seedless green grapes.
PRE-WORKOUT
Greens powder, 1 cup fresh spinach, 25 grams vanilla bean protein powder, banana, and 1 cup unsweetened almond milk.
Why did I eat this before working out? It’s a mix of protein and carbohydrates: both are important in giving me 
the energy to power through my weight training.
I also had some frozen yogurt and 3 hard boiled egg whites after my workout. When I tell you, “there are no banned foods”, I sincerely mean that.
This froyo has probiotics, it’s fat free, and is “just” a carbohydrate.
MEAL 3
3.5 oz Bay scallops with garlic and Italian dressing mixed with brussel sprouts plus 3/4 a small baked potato topped with a pinch of mozzarella.
Notice how most of my plate is filled with the protein and veggies?
Why would I eat white potato instead of sweet potato? Contrary to popular belief, there is very little nutritional difference between the two. A 3 oz russet is 78 calories and 18 carbs. A 3 oz sweet potato is 73 and 17 carbs. Surprised?
I eat both – tonight I opted for white.
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