I’ve done a couple posts on the Faster Way to Fat Loss now (see them here and here), but one question I’ve been getting a lot on instastories is if I will share an example of what I eat in a day for low-carb day and for regular carb day. Since everyone’s macros are different based on your weight, activity level, and goals, this should not serve as your exact plan, but rather to give you an idea of how I get all of my macros in and help guide you in the right direction…I hope it helps! I’m also going to share some of my favorite foods to ensure I hit my numbers in this post as well. Since we eat a lot in this program, and a lot of people struggle with finding the right combo so they’re macros are properly balanced (spoiler alert – I still do some days!).
Okay, here we go…first up, a sample day of what I ate on a low-carb day last week. I think low carb days are the easiest, since the only thing you’re tracking is carbs. You don’t need to worry about your other numbers on these days, which (to me) is so much easier!
7:30 am – 1 cup coffee with 1 serving of Collagen Peptides & 1 Tbs Califia Creamer (45 calories, it’s okay to have anything under 50 calories during the fasted period on this program)
12:00 pm – Time to break the fast! I love to break my fast with a Fab Four Smoothie (from the Body Love book). *Whenever I do smoothies, I keep the fab four (protein, greens, fiber, and fat) as a priority b/c it really does turn off hunger hormones and keeps me full for 4-5 hours! When I order a smoothie at a juice bar, it only keeps me full for 2-3 hours max. My current go-to recipe is: handful of ice, 1/2 banana, 1 cup almond milk, handful of spinach, 1-2 Tbs almond butter, 2 Tbs chia seeds, 1 scoop vegan protein, and a sprinkle of cacao powder. I use Sun Warrior vanilla protein – obviously you could use chocolate protein, but I prefer vanilla for versatility b/c I can just add the cacao to make it chocolate. Other low-carb lunch options I like: hard boiled egg, celery with almond butter, sliced organic chicken from the deli, avocado, a big salad with chicken, scrambled eggs topped w/avocado and tomatoes, tuna salad, or leftovers from the previous night’s dinner.
4:00 pm – Snack. I try to keep my snacking to a minimum (I used to be an all-day grazer), but I like to have one around 4-5pm. On low carb days, I will do nuts (pistachios, almonds & cashews are my favorite), or 3-4 GG pizzas (I do dairy-free cheese and add turkey pepperoni).
7:00 pm – Dinner. Low carb dinners are usually salads w/ lots of veggies, chicken, avocado, and a good dressing. I love the poppyseed or honey mustard from Brianna’s. Other low-carb dinners I love – cauliflower fried rice, taco bowls with cauliflower rice, no bean chili, turkey meatballs with black bean spaghetti, roasted salmon, or basically any low-carb recipe from Skinnytaste.
7:30 pm – sweet treat. This is not recommended on FWTFL, but I like to have a little something sweet every day, or I find myself totally binging on the weekends. I always make sure it still fits within my macros, and it changes depending on the day but I love dark chocolate chips (Lily’s brand) with raspberries (or alone), or a Tootsie Pop lol. Not gonna lie, I’ll probably never give up candy, and a nutritionist once told me a sucker/lollipop is a good choice b/c it takes longer to eat (unlike a bag of sour worms), and it’s only 60 calories. I can’t totally deprive myself or it just won’t work for me. Same goes for wine – if I have it during the week, I’ll keep it to a regular macro day, but I always have wine on the weekends. Certain things I’m just not willing to give up in life ;).
Onto a regular macro day from last week…
7:30 am – 1 cup coffee with 1 serving of Collagen Peptides & 1 Tbs Califia Creamer
12:00 pm – Time to break the fast! My sweet potato bowl is one of my favorite lunches for a regular macro day!
4:00 pm – Snack. Baked almond butter banana + a sprinkle of Lily’s dark chocolate chips. Tastes like dessert ;).
7:00 pm – Dinner. Sweet potato and quinoa chili. Obviously with a recipe like this, it’s hard to know your exact macro breakdown, but I look through recipes and put the ingredients into MyFitnessPal to determine if the macro breakdown is a good one for that particular day or not. Once you are more comfortable with the program, you’ll be able to just know what is going to work for your numbers and what won’t. It becomes second nature.
7:30 pm – glass of sauv blanc (Kim Crawford is my favorite!)
The easiest way I’ve found to make sure you’re hitting your numbers on regular macro days is to pre-load what you’ll eat for the full day (the day before, or whenever you’re meal planning) into MyFitnessPal so you can see the breakdown and know if you’re on track or not! That way you can adjust certain meals or snacks to get your numbers where they need to be, hope that makes sense! It’s hard if you’re just trying to guess what to eat to hit your numbers (and I finally figured this out after failing regular macro days for like 3 weeks in a row lol). And again, after a while you will start to know what you should be eating each day, and it gets easier to track! More options I love for regular macro days – Greek turkey burgers, chicken curry, chicken enchiladas, brown rice (for taco bowls or healthy fried rice), allll the roasted veggies, dates with almond butter & coconut flakes (like a dessert), any fruit, quinoa bowl (chicken, veggies & quinoa drizzled w/honey mustard – so good!), apples sliced thin with cinnamon, roasted chickpeas, overnight oats, popcorn (I love popcorn and I make my own with no oil using this popper!), Ezekiel bread with almond butter & banana or avocado & tomatoes, Trader Joe’s fried rice with rotisserie chicken (easy for busy days!), and again…I get most of my dinner ideas from SkinnyTaste.
This is such a great “how to” for salads when you’re in a rut…dried fruit is my favorite thing to add to salads on regular macro days. Helps hit your carbs without going over in the other categories!
I hope this post is helpful! For the next post, let me know if you want me to record and share a full week’s worth of “what I eat.” Let me know if that would be helpful or if that’s just too much lol! As always, feel free to leave any questions below! xx