A Day of Eating with Coach Haley!
Hey BA!
The past two weeks we’ve discussed nutrient diversity and post-workout recovery. This week we’re going to get super practical about what that looks like and I’m going to share what I eat on a typical day. By no means do I eat perfectly, I don’t think perfect exists, but this will give you an idea of how I put these principles into practice. I’m also going to share some of the benefits of the meals. Follow through becomes a lot easier when you know the why behind what you’re doing. Here’s what I eat to feel my personal best -
Breakfast
Lunch
Dinner
Breakfast
Coffee w/ collagen and coconut oil
Benefits:
Collagen is great for hair, skin, nails, and joints
Coconut oil (or any healthy fat) helps slow the absorption of caffeine into the bloodstream for a more steady caffeine release
Date and two Brazil nuts
Benefits:
Dates are great for hormone regulation
Brazil nuts are high in selenium which is crucial for optimal thyroid function
Three pasture-raised eggs cooked in grass-fed butter with salt, pepper, cayenne, and turmeric over super greens mix. Topped with nutritional yeast, flax, avocado, sprouts, and olive oil drizzle. Depending on my workout intensity that day, I sometimes add a slice of toast as well (my favorite brand is Base Culture Nut and Seed bread).
Benefits:
Pasture-raised eggs are a great source of protein, and the yolks are high in choline which is great for brain health
Turmeric has powerful anti-inflammatory properties and the black pepper helps the body absorb it
Packed full of healthy fats to sustain energy throughout the day
Pre Workout
BCAAs (I like Pure Encapsulations brand because it has no additives) mixed with water
Benefits:
Sustains energy and lessens fatigue during intense exercise
Promotes lean muscle growth
Improves muscle recovery
Post Workout
Coconut water + protein (I rotate between chocolate Ascent, chocolate bone broth, and Vital Proteins chocolate coconut whey)
Benefits:
Replenishes electrolytes
Replenishes glycogen stores
Supports muscle recovery and growth
Lunch
Tuna salad with raw cut up veggies. Wild Planet can of tuna mixed with Primal Kitchen mayo. I use my veggies as my spoon for eating. Carrots, broccoli, and red cabbage are my favorite dippers. Sometimes I’ll throw some Hu crackers in there too. My lunch time is often super late and it’s all about speed and convenience. I try to get raw veggies in there as well as a protein source (either tuna, chicken, or my beloved Epic meat bars).
Benefits:
Super quick, nutrient dense lunch
Dinner
Steamed wild-caught salmon and veggies over sprouted quinoa. I have a double decker steamer I’m obsessed with because I can put my veggies on the bottom, salmon on top, and everything cooks in 15min! A real game-changer for dinners. I top my salmon with lemon, salt, pepper, and basil. The veggies vary based on the week, but it typically includes broccoli, carrots, purple sweet potatoes, red cabbage, and Brussels sprouts. Gotta make sure to get at least three different colors! I then drizzle coconut aminos over my quinoa and veggies. When I’m feeling a little extra I’ll add avocado and sprouts on top too. I could (and sometimes almost do) eat this every night!
Benefits:
Wild-caught salmon is high in omega 3 fatty acids which are great for brain health and reducing inflammation
Steaming preserves the nutrient density and in some veggies can increase the bioavailability of those nutrients
Quinoa is a great protein source and sprouting helps boost the bioavailability of the nutrients
While many people have differing opinions on certain types of foods such as grains and dairy, there is one overarching theme that all health enthusiasts can agree upon: eat REAL food. The truth is that each individual is unique in how they process foods, which is why some do well with high-quality grains and/or dairy while others don’t. Find what works best for you. All in all, make sure each meal is filled with a high-quality protein source, healthy fats, and nutrient-dense carbohydrates like veggies. Limit processed foods. Read your food labels! This is huge. Look for as minimal ingredients as possible, and if you don’t know something listed on there look it up. It’s important to know what you’re putting in your body.
This day listed above is the general eating flow I’ve found that keeps me energized, focused, and feeling strong. Your body may require more or less of certain nutrients though depending on your personal needs. The best way to find out what works for you is to simply test it out. Try some of these meals and see how you feel.
Get after it fam!