Good Food Diary
I've been documenting many of my meals this week to give you guys a better idea of what I eat and how often. Let me just start off by saying this varies GREATLY! It's easy when I'm at home, but when I'm traveling, it's a little more difficult to find my favorite foods and brands, and have access to the same tools, kitchen supplies etc. I'm leaving next week to go to Australia for 3 weeks, so I'll be able to document a little better how I manage when I'm traveling and give you guys some good ideas when it comes to choosing healthier options on restaurant menus, in airports, and on the road.
But for now, some examples of my meals.
Kitchen Staples: I always keep in my kitchen some of the following to add to meals:- - Extra Virgin Olive Oil for dressing salads (the greener the color, the better the taste) - Regular Olive Oil for cooking (you don't need the expensive stuff when you're cooking because you don't notice the taste) - Coconut oil for cooking stir fries and any other Asian inspired dishes. - Balsamic Vinegar - Various dried herbs and spices like Basil, Oregano, Curry Powder, Chilli Flakes, Paprika, Garlic, Dried Onions and Celery Salt - Pasta - Brown rice - Quinoa - Green tea (regular, with mint, decaf etc) - Honey - Nut butter (I love the one from freshly crushed peanuts) - Soy sauce - Minced garlic - Raw almonds, - Pumpkin seeds - Pine nuts - Goji berries - Granola with no added sugar - Canned tuna - Frozen prawns (I don't eat meat, but will occasionally have a little seafood. I usually have it when I go out though because I'm not such a fan of cooking it) - Edamame (frozen or shelled and vacuum sealed).
I tend to go to the supermarket two or 3 times a week. Usually because my husband only plans for about 2 days worth of meals (and he's pretty much a complete carnivore lol) but also because the majority of my diet is plant based and I like to always have fresh fruits and vegetables in the kitchen - and I HATE throwing away food. I think it's something that my parents instilled in me growing up.
I buy things that will keep for a while in large quantities from Costco - stuff like water, rice, pasta, olive oil, vinegar, hard cheeses, almond/soy milk. I also buy multi packs, "fun sizes" or individual portions of things like string mozzarella cheese, hummus and muesli bars. If I am making soups or pasta sauces in bulk to freeze/store, I buy veggies in large quantities from Costco as well to save on $$$. Healthy doesn't need to be expensive, it just takes some planning.
From my local little supermarket owned by a lovely Argentinian family I buy fresh bread, fresh fruits and veggies, canned goods, cheese, steak for Randy and anything else I might find interesting in there. It's not expensive and I like to support small businesses. If I get really stuck, I go to a big supermarket chain like Publix. Here's what one of my supermarket shops looks like (I know it doesn't look like much, but I couldn't fit it all in the photo, and I'm usually cooking for one!).
Breakfast: I usually start my day with either 2 boiled eggs (I boil 6 at a time and keep them in the fridge for whenever I want them for breakfast, a snack or to add to salad) and a home made smoothie, or home made granola with nuts, seeds, berries, and fruit. If I'm working out that day, I'll make sure I have some toast to up my carb in take and I always have a green tea with breakfast. I also love omelettes, and sautéed veggies added to my breakfasts when I'm having brunch or want something more substantial.
Lunch and Dinner: Sometimes I'll heat up some leftover stir fry with brown rice and quinoa, or make a big salad, or even some pasta with fresh veggies and home made sauce. It varies depending on how hot it is and whether or not I've just worked out, or if I'm doing an afternoon/evening workout. If I'm on the go, I'll just have some home made veggie soup. Dinner is usually similar to lunch, although I'm more likely to have something hot in the night time because it's REALLY hot in the day here and I usually want salad for lunch.
If you're craving something that's not healthy, make a healthier version at home by substituting things. For example: if you want nachos, make a taco salad with mixed beans, cucumbers, celery, chickpeas, coriander, fresh squeezed lime, chopped mozzarella sticks, tomatoes, pine nuts, a few crumbled up tortilla chips and then add some seasoned lean meat or tofu to the mix. It's probably the crunch and the flavors that you're craving, not the huge pile of chips, lashings of liquid cheese and unidentifiable meat.
One thing all my meals have in common: I try to cram in as many different coloured veggies as possible!
Here's some examples of my lunches and dinners this week. Variety and colour are your friends! Keep it fresh and change it up!
Snacks: I mostly forgot to take pictures of my snacks this week, but some of my favorites are apple slices with nut butter, avocado and lemon juice on toast, carrots and celery with hummus, raw almonds, crackers with salsa, small chunks of parmesan cheese, and frozen bananas blended with a little ice, choc soy milk, almonds, pine nuts and goji berries. I'll try to remember to take some pics of snacks over the next week and add them in!
The MOST important thing about my diet is that it's fresh, colourful, balanced, mostly natural and largely unprocessed. If I want to eat a burger when I'm out at a restaurant, I'll eat it. And I definitely won't beat myself up about it. IT'S OKAY to indulge every now and again, but you crave what you eat. So if you eat healthy most of the time, that will be the food that you end up craving. It's not a quick fix, it's a whole lifestyle.
It's also super important to stay well hydrated. I drink at least 3L of water per day because I enjoy it, and I work out often. If you drink a little less - no biggie, a little more - great. Everyone is different and you need to find what works for you. But you should definitely be drinking water instead of soda, tonnes of coffee etc. I carry a 1L bottle with me and fill it up 3 times a day. Simple :)
If you have any questions or suggestions, please let me know - I love the feedback. This has already turned into somewhat of an essay (sorry!), so I will be adding more meal idea blog posts in the future!
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