I was recently asked where I get ideas for healthier recipes, meals and even what a day in the life of mine actually looks like eats wise for a full time nurse, fitness coach and also full time dork ;) Let me preface by saying although I am an RN I am not specialized in nutrition (besides researching the crap out out it and learning through my own experiences) but am here to just simply share! I truly think that every person is different: with different needs, preferences and it just takes finding what works for you. I don't believe in diets - but for me its about eating and movement to be healthier in mindset and feeling GOOD so that I can live my days with energy for many years to come!
Now that we have that out of the way I'll show you a "typical day" or meals, eats, drinks and snacks (oh and treats too!)
Day of Eats
Let's be honest - I rarely use a "recipe." I'm all about adding spices, experimenting and pairing foods together!
Breakfast varies and totally depends on what my work shift looks like for the day. Some of my nursing shifts start at 5:30 and some as late as 9 am. If it's a 5:30 am morning I jump out of bed and get dressed and grab my things and go! I snag some coffee on the way to work or grab some there. During this shift the BUSIEST part of the day is generally 5:30 am to 8 am. When I get there I fill my water bottle and have coffee, water and eat my gummy vitamins! (yes i'm a child and although i'm sure they aren't necessary it's just been a habit for years!)
When work flow slows down enough I grab a protein bar to eat as I go! My current favorites are quest's oatmeal chocolate chunk and oh yeah one bars (blueberry cobbler and cookies and cream are my current favorites!) This ties me over for a few hours. Mid morning I grab my packed Shakeology and add ice and water to my shaker cup and shake it up and sip on this until lunch!
If my nursing shift starts a bit later my day tends to start a bit differently. Jump out of bed, shake up my energize pre-workout and get to the gym or the basement to get in my workout! I make coffee when I'm done (and fill my water bottle too) and have my vitamins while I read my devotions and personal development. You probably know this already, but I LOVE breakfast food! So when I have more time at home in the mornings I make time to do something as a sit down meal! It's Shakeology in pancake/waffle form, smoothie bowl form or simply whipped up into something else delish! I have it along side an egg white omelette for more protein.
Sometimes I pack a lunch for work and sometimes I hit up the cafeteria! In generalization I have a lean protein paired with veggies (either hot or cold) and a type of carb and fat.
Ex: If I'm at the cafeteria I grab salad bar which entails: greens (spinach, mixed or whatever), peas, shredded carrots, onions, chopped peppers and broccoli, black olives and whatever else looks fresh and delish! I also add some hard boiled eggs and some cut up chicken that they have down there. I have also asked for avocado and some hot peppers at the sandwich grill! For dressing I really love picante sauce or spicy mustard! Also sometimes they have some good steamed veggies at the hot bar that I toss in too!
If I'm packing a lunch it's usually something similar or whatever leftovers we have on hand! But the same idea: protein + greens + fats + carbs
I've found that carrying a water bottle really reminds me to drink up!!! Other drinks I like are black coffee, chai tea, sprite on occasion or even zevia soda. I also have really been loving hibiscus berry kevita! I usually just have water throughout the day or coffee - but sometimes you gotta mix it up!
Snack wise I always have something in my purse! Protein bars, chocolate covered almonds, mini candy bars, shakeology packets are my go-tos!
Supper varies! I generally just pick a protein/meat - whatever we have on hand, needs to be used up or something B or I have been craving! Some examples:
- Chicken: seasoned and grilled, baked or in the crockpot to it shreds! (try adding buffalo sauce and some broth to this...YUM!
-Venison steak: marinaded and grilled or stir fried
-Boneless Pork Chops (make sure they are thick!) - seasoned and grilled or even just baked!
- Eggs (i LOVE breakfast for dinner and we do this frequently!)
-Ground venison browned and usually used as taco meat!
Now time for pairings! Carbs/starches ideas:
- roasted chopped potatoes, wraps (I'm obsessed with the Joseph's brand pitas), Toast, Rice, Chips
Fats: adding butter, olive oil, ghee, coconut oil, etc - or hello to my favs like peanut butter and guac/avocado!
Veggies! I like to either do raw as in a side salad OR a lot of time I do steamer bags! My favorites are broccoli, asparagus, green beans, and cauliflower!
I know its against all the "rules" but I love my bedtime snack! Some of my favorites are ice cream, chocolate chip cookies, sea salt popcorn mixed with dark chocolate chips, 1/2 a shakeology smoothie made like ice cream and adding in some sweets - I go through phases of different night time favs! But hey..balance right?
(pictured above is a bowl of shakeology ice cream! Topped with no bake balls of course)
I hope this helps! Are you similar? What are your go tos? Do you typically use a recipe? or just go with it?
Cookie and Treats Baker. R.N. Nutrition Nerd. Runner. <3 Coffee. Fitness. Foodie. In pursuit of finding my own kind of balance...
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