Gluten-free Living Series: Continuing Healthy Habits & Meal Templates
Happy Thursday! Friday is almost here! Woohoo! We are nearing the end of January which means that most of us are one-month into our New Year's resolutions. How are you doing on your goals? I feel like I'm making progress towards each of my goals, albeit at different speeds. One of my main goals was prepping and planning ahead, which I have been doing great with! It's really made my life during the work week a lot easier and has freed up some precious time. Besides doing my weekly prep and using my favorite grocery service, one of the things that has helped me stay on track is having a meal "template" for my day.
One of the questions I get asked most often about gluten-free living is simply, "What do you eat?!". As evidenced by this blog, gluten-free eating is not boring and certainly doesn't skimp on deliciousness but I feel like many people think living gluten-free every.single.day is impossible. While it's hard at first, it is definitely possible to eat a healthy, gluten-free diet day in and day out. A long time ago, when I first started this blog, I had a section called "daily eats" where I post what I ate everyday. It helped me with my accountability but took a significant chunk of time, so I ended it even though it was fairly popular.
Well today I thought I would share a rough estimation of what I eat every day. I tend to vary my evening meals and snacks but keep my morning meals/snacks the same. Having a sort of "template" for my meals has really helped me ease the stress of eating gluten-free and helps when I'm prepping and planning meals for the work week. Here is my usual weekday eating template:
Disclaimer: I am not a nutritionist or registered dietician. These meals are based on my own caloric needs and health requirements based on my personal activity level and resting metabolic rate, which I have had tested by a medical professional. I am also under the care of a nutritionist in conjunction with a sports medicine doctor for various health reasons.
5:45am: 2 medjool dates or 1/2 banana with 2 tsp. peanut butter or date bars/balls 6-7:30am: workout time! I usually do about 50 minutes of weight lifting with cardio bursts and follow it with 20-30 HIIT cardio. Or I do 60 minutes of cardio, usually spin. 8:00am: post-workout protein shake: 12 oz. unsweetened vanilla almond milk, 1 Tbsp. ground flax seed or coconut oill, 1 scoop whey protein powder, cinnamon 10am: 2 egg muffins or hard-boiled eggs + fruit (apple,pear,citrus) 1pm: lunch time! I usually have some sort of salad (I'm on the third day in a row of eating this) with tuna, salmon, beans, or tofu. Or some soup. 4pm: snack: some edamame or carrots & hummus. 6:30-7:45pm: 75 minute vinyasa yoga (not every day, but I shoot for 2-3 days a week!), I may have a small snack afterwards if I'm not eating dinner right away or a larger afternoon snack. 8:30pm: dinner: this varies greatly but usually involves roasted veggies, some sort of fish/tofu/beans/chicken, and a small amount of quinoa or brown rice and possibly a glass of wine.
That's my meal template for work week. The weekends vary a little bit but I generally still eat about 4-6 times a day, depending on what I'm doing.
Do you have a meal template? Do you think they're helpful?