What I eat in a day

I thought it would be a good idea to share with you all what I eat on a typical day now that I am recovered. I don't eat exactly the same amount of calories every day but I know about what I eat and I never eat any less then 2200 calories. I eat relatively healithily, not because I am scared of typically unhealthy foods, but because I enjoy healthy foods as well as nourishing my body. I find I feel much more energetic and happy when I eat nutrient rich foods so thats why I chose to eat them most of the time. I thought I would share with you what I haveveaten over the last 3 days, so that you can get a good idea of what I usually eat :)

Tuesday

Meal 1: 1 large bowl of raspberry oats (equivalent to 2 typical portions) made with half a cup of soy milk, 1 cup if water and 1 scoop of protein powder

Meal 2: 1 vanilla and banana shake made with 1 banana, 250mL soy milk, 2 scoops of herbalife vanilla sport f1 shake mix and 8 ice cubes

Meal 3: 3 rice cakes topped with tomato and cheese, 3 rice cakes topped with egg (1 boiled egg mixed with mayo), 1 apple, 1 strawberry Chobani greek yoghurt

Meal 4: 1 herbalife protein bar and 1 banana

Meal 5: went out for dinner and ordered chicken schnitzel with gravy and vegetables

Meal 6: 1 yoplait forme yoghurt and 1 peach

Wednesday

Meal 1: 1 large bowl of oats (equivalent to 2 typical portions) made with half a cup of soy milk, 1 cup if water and 1 scoop of protein powder with 1 diced pear

Meal 2: 1 herbalife chocolate shake made with 1 scoop of dutch chocolate f1, 1 scoop if creamy vanilla sport f1 and 300mL almond milk

Meal 3: vegetable lasagna and salad (lettuce leaf mix, diced beetroot, cherry tomatoes, fetta cheese, olive oil)

Meal 4: 1 tub of chobani plain greek yoghurt mixed with 1 scoop of herbalife chocolate rebuild and blueberries (picture below)

Meal 5: 3 scrambled eggs cooked with 1 diced tomato and 60g of feta cheese with vegetables (baby broccoli, beans, pumpkin and carrot)

Meal 6: herbalife protein bar, watermelon and salt and vinegar rice wheels

Thursday

Meal 1: 1 chocolate and banana shake made with 1 banana, 250mL soy milk, 2 scoops of herbalife f1 dutch chocolate shake mix and 8 ice cubes

Meal 2: 1 large bowl of oats (equivalent to 2 typical portions) made with half a cup of soy milk, 1 cup if milk and 1 scoop of protein powder

Meal 3: 3 rice cakes topped with tomato and cheese, 3 rice cakes topped with egg (1 boiled egg mixed with mayo), 1 yoplait forme berry yoghurt, watermelon and 2 pieces of herbalife chocolate

Meal 4: 1 small packet of salted popcorn, 1 protein  bar and grapes

Meal 5: honey soy chicken stirfry with hokkien noodles and vegetables (broccoli, carrot, beans)

Meal 6: Herbalife mug cake made with 2 scoops of chocolate f1 mix, 1 scoop of protein powder, 1 egg and 1/4 cup of milk microwaved and topped with greek yoghurt

Throughout the day I also snack on little things spontaeously like herbalife chocolate, grapes, rice cakes etc as I am walking through the kitchen (i.e. I have eaten 14 pieces of herbalife chocolate (which is actually higher calorie then normal chocolate) over the last 4 days. I drink atleast 2.5 litres of water per day which I add herbalife products to like Aloe, herbal tea, active fibre complex, hydrate or drive. I also take quite a few supplements as part of my nutrition program (i.e. 3 multivitamins, 3 cell-U-loss, 2 joint support, 1 chitosan fibre, 1 probiotic, 2 NRG's).

I currently have the best relationship with food I have ever had and I couldnt be happier. I no longer take anti anxiety medication and just feel so wonderful everyday, knowing that I am fueling my body with delicious and nutricious foods. In order to recover, you need to have a good relationship with food and you must be able to trust your body to tell you what it needs. Food is not something you should ever be scaredbof, it is simple fuel for your body and something that should be enjoyed. If you have any questions about my intake, feel free to leave a comment below.

Food diary

I Herbalife shake made with 250mL lite Soy milk, 1 banana, 3 strawberries, 6 ice cubes, 2 scoops of vanilla nutritional mix and 1 dash of cinnamon

2 portions of honey roasted nut oats made with 125mL soy milk, 250mL water, 1 scoop Herbalife personalised protein powder, 1 tsp vanilla essence

Baby spinach, cherry tomatoes and scrambled eggs (2 eggs, 1/4 c soy milk) on two slices of wholegrain toast and topped with tomato relish + 1 small cookies and cream protein bar

1 packet of salt and vinegar Mini rice cakes, 1 apple and 1 Chobani Strawberry yoghurt

Beef cannelloni with boiled veggies (sweet potato, carrot, broccoli and peas)

Herbalife microwave mug cake (1 egg, 1/4 cup of milk, 1 tbs protein powder, 2 tbs cookies and cream nutritional shake mix) topped with natural greek yogurt

Throughout the day I also make sure I stay hydrated with plenty of water,  herbalife peach tea and herbalife Aloe concentrate I also take 4 different supplements, 3 times per day :)

A busy couple of days + food diary

The last two days I have been very busy, trying to juggle uni, work and also looking after myself. Something I have learnt is that my health is ALWAYS what I need to put first. Afterall, if I dont do this then I am not able to do well in any other aspects of my life anyway. I have had quite a bad cold the last few days too so tgis has made looking after nyself even more important. As I know that I dont only have to provide myself with enough energy so that I can get through each day as well as allow my body to fight my cold.

I had to work for 4.5 hours yesterday and 5 hours today at mcdonalds  so that has made it hard for me to get any studying done but luckily I had a really productive day at uni on Tuesday so I got heaps done then! I also have a full day to spend at uni too so that I can get through this weeks lecture and tutorial recordings. If need be I can also spend some time this weekend getting on top of everything before the new week begins. I cant believe we are almost in week 5! I am still really enjoying uni though and love the sunjects I am doing too.

Due to being unwell, I have not been working out at the gym as I usually do. I just dont have that type of energy and dont want to push my body to hard, when it is already fighting to make me well again. Also, because my chest is very congested, breathing is not the easiest and I have also been coughing a lot too. Yesterday I did get up early to go to a yoga class at the gym though which I really enjoyed. Today, I also missed the gym and just went for a nice walk instead. It did me so much much good to get out in the fresh air and I found that it was just what I needed.

Despite having a cold, I am still feeling so good using my herbalife products and eating more nutritiously. I feel as though they are really helping me to fight my cold too. I have been drinking my herbalife original lemon tea which has been soothing my throat and making my head feel clearer. I have also tried two new flavours of nutritional shake too, Berry and Cookies and Cream. And they are all just as delicious as the french vanilla flavour! I have also started drinking mango flavoured 'Aloe' which I am enjoying too. It is supposed to support digestion and I find it really helps with my energy levels too.

Finally, I thought I would share with you all what I ate today. I planned to do a photo food diary however I only managed to take a photo of my morning shake and then forgot to do any others. So I will just write it out for you all.

Breakfast: 1 Banana Berry Herbalife shake made with 2 scoops of Berry nutritional powder, 1 banana, 4 strawberries and 1 cup of light soy milk

Morning tea: 2 portions of honey Oats prepared with half soy milk and half water, 1 scoop of protein powder and a dash of cinnamon

Lunch: A grilled chicken salad made with chicken , cherry tomatoes, lettuce, cucumber, boiled egg and 4 crispbread biscuits topped with 2 slices of cheese

Afternoon tea: 1 nice and natural nut trail bar and 1 apple

Tea: Beef ragu pappardelle with vegetables (sweet potato, carrot, peas and broccoli)

Dessert: 1 small almond and chocolate protein bar and 1 pot of blueberry yoghurt

Today's visual food diary

BREAKFAST: Herbalife shake made with 3 scoops of vanilla nutritional mix, 1 scoop of personalized protein powder, 1 cup if almond milk, 1 banana, 7 strawberries, cinnamon and sweetner

MORNING TEA: 1 sachet of berry oats, 1diced apple and 150ml of almond milk, 1scoop of protein powder and cinnamon

LUNCH: Pasta salad (80g of pasta shells, 5 slices of diced ham, 1 boiled egg, capsicum, 2 tbs of  fat free mayo) served on a bed of baby spinach with a cup of hot peach herbalife tea

AFTERNOON TEA: 1 banana and 1 large protein bar





TEA: Vegetable Lasagna with lightly salted vegetables (carrot, broccoli, peas and sweet potato)

DESSERT: 1 red berry layered Danone Greek Ultimate Yoghurt with a large pear

Today's intake

Morning shake (6:00am)
2 scoops of french vanilla nutritional shake mix, 1 scoop of personalied protein powder, 250mL of almond milk, 1 banana, 3 strawberries

 

Morning snack: (9:00am)
Cup of herbalife peach tea and
1 portion of uncle toby's oats prepared with 150mL almond milk and mixed with 1 apple and cinnomon

Lunch (12:00)
Salt and pepper calamari with brown rice and quinoa and mixed vegetables

Afternoon tea (3:00pm)
1 tub of diced peaches, 1 protein bar and 1 boiled egg

Tea (6:00pm)
Beef and vegetable soup and 3 slices of buttered toast

Supper (8:00pm)
1 yoghurt and 2 kiwi fruits

Less structured eating routine

Since starting a new job at mcdonalds, I have found it quite difficult to continue eating 6 meals everyday. Especially since I am usually gone from home for 6 hours or so, without a chance to eat.

To ensure I keep up my calorie intake, I am increasing the size of my meals as I decrease the number of meals I have. For instance today I only had time for 5 meals, but I increased the size of my first two meals and dessert to make up for it.

Although it seems as though I am forcing in much more food then I actually need at each meal, I know that this is what I need to do to make sure I get enough energy and dont lose weight. I know it is important for me to take this precaution as I still manage to lose weight much easier then other people, even when I dont want to.

What is your experience of this? Do you find that losing weight happens particularly easily after weight restoration happens? Do you have a possible explanation for this?

Finally, I will share with you my food diary for the day, as I know many of my readers enjoy them :)

Todays food diary

Pre breakfast snack (6:00am):
1 twist bar and 1 vanilla up and go supplement drink

Breakfast (9:00am)
2 portions of strawberry flavoured oats prepared with 50% water, 50% milk and topped with 1 large sliced banana

Late lunch (3:00pm)
1 packet of two minute noodles, 1 apple and 1 small kinder chocolate bar

Tea (6:00pm)
1 large serve of tomato pasta served on a bed of baby spinach with cherry tomatoes

Dessert (8:00pm)
1 tub of two fruits, 1 hot chocolate and 1 small packet of choc chip cookies (25g)

Me with my boyfriends cat Bella

Me with curly hair (since getting healthier, my curly hair has come back)

A typical days intake

I thought I would share with you all a typical days intake for me now that I am weight restored. So this is what I ate yesterday as well as what I ate today. I try my hardest to get a good balanced intake with lots of healthy nutritious foods as well as enjoying some yummy treats too.

Please rememeber that if you are still trying to gain weight, you should be eating more then this amount. In fact, you may need to eat more then this just to maintain your weight. Everyone is different and just because this amount of food fuels my body efficiently does not mean it will necessarily fuel yours.

Yesterday's food diary
Breakfast: 2 sachets of uncle toby's flavoured oats prepared with 50% milk and 50% water

Morning tea: 1 packet of mini oreo cookies and a kiwi fruit

Lunch: 3 round crumpets with cream cheese, a kiwi fruit and jelly with custard

Afternoon tea: an apple, 2 sweet 'tic toc' biscuits and 1 chocolate biscuit

Tea: Crumbed chicken pieces and mashed potato with gravy and lots of extra mixed vegetables (carrot, caulliflower and broccoli)

Dessert: an Apple and a tub of warm vanilla rice pudding

Today's food diary
Breakfast: 4 wheetbix biscuits topped with 1/2 Cup of vanilla custard

Morning tea: 1 apple and 3 sweet 'tic toc' biscuits

Lunch: 2 pieces of wholemeal pita bread topped with cream cheese and diced ham, 1 strawberry Fruche yoghurt and 1 kiwi fruit

Afternoon tea: 3 cruskit biscuits with vegemite and cheese and a small kinder chocolate bar

Tea: 250g of Special fried rice with heaps of vegetables (carrots, caulliflower and broccoli) and soy sauce

Dessert: 1 banana and a tub of chocolate flavoured custard

What I eat now that I am weight restored

Now that I am weight restored (and hVe been for about 6 months ) I eat quite differently to how I once did. Although the example I am going to give is a typical days intake for me, this does vary sometimes quite a lot. Despite the fact that I sometimes eat more or less depending on what im doing or how im feeling, my weight has remained constant over the last 6 months. I have also felt happy, energetic and healthy which are all good indications to me that my body and mind are getting the energy and nutrients from food they need.

Breakfast: 4 weet bix biscuits with 150g of regular yoghurt or 2 portions of flavoured oats prepared with light milk.

Morning tea: 1 nut bar and 1 apple or 2 slices of toast topped with 1 mashed banana

Lunch: 1 ham and cheese sandwhich, 1 full fat yoghurt and 1 peach or a Noodle cup, banana and tub of custard

Afternoon tea: tub of fruit and muesli bar or a mini packet of choc chip cookie bites and an apple

Tea: 1 serve of pasta and heaps of vegetables or meat, potato and vegetables

Dessert: bowl of icecream or 2 small treat chocolates and a banana

It is probably important to note that this is the amount of food I have an appetite for when I am busy and active. I generally dont eat quite this much on lazy days, not intentionally but because I simply dont have an appetite for this much food. Other days I end up eating just three bigger meals as that fits in better with my plans for the day or because that is what my boyfriend or friends have.

What I ate yesterday

Please remember that as I am weight restored, I no longer need to eat as much as you may still need to eat. Pleease do dont confuse the amount I eat with how much you should be eating if you need to gain weight, as it really is not enough for that :)

cheerios with milk, toast with cashew spread

Diced fresh Pineapple and and a Vanilla Up and Go

two slices of buttered fruit loaf, kiwi fruit, peach and vanilla creamed rice

Apple and crispy M&M's

Apricot chicken with Rice and vegetables

Raspberry Ripple icecream

Typical day Food diary

Cashew spread on wholemeal toast and cinnamon and brown sugar oats

an orange, a kiwi fruit and chocolate nut bar

Tomato and onion flavoured tuna spread on 6 premium biscuits (crackers), an apple and a creamy strawberry 

Grapes and a cadbury biscuit chocolate

Spaghetti bolognaise and salted vegetables

Banana custard

My maintenance intake

Cashew spread on toast and vanilla oats

An orange and a Pop Tart

A vegemite and cheese sandwich, grapes and a raspberry and white chocolate yoghurt

An apple and a rocky road snickers chocolate bar

A vegetable lasagna and salted vegetables (caulliflower, carrot, peas and corn)

A mini hot apple pie with a scoop of vanilla icecream

Normal eating after weight restoration

Something that I eventually actually enjoyed about gaining weight was being able to eat so many delicious and yummy foods. An important point to make however is that there is nothing wrong with eating those types of 'yummy' foods even after you are weight restored. As long as they are eaten in moderation and along with other more nutritious foods, they will not hurt you or instantly make you gain more weight. I thought I would show you everything that I ate today to demenstrate the fact that a weight maintenence diet can contain all types of foods. Somedays I eat hardly any 'treat' foods like chocolate, cake or icecream and others days, like today I have all three. It just depends entirely on what I feel like eating. To me, this is what it means to have a healthy relationshipnwith food. I feel as though if I want to make a full recovery, I can not be frightened of eating certain foods.

Breakfast: toast with cashew spread and vanilla oats

Morning tea: an orange and 3 lamington Fingers

Lunch: 1 salad sandwich, 1 apple and 1 full fat yoghurt
Afternoon tea: 1 picnic bar and 1 kiwi fruit

Tea: pasta bolognaise with grated carrot, diced capsicum and diced tomato

Dessert: 1 banana and 1 chocolate coated caramel icecream