I was asked by a couple people recently, what I eat in a day. While I am pretty new to the high fat/low carb eating style and I’m still trying to find my “sweet spot” with meal size and nutrient timing, this “day of meals” is a pretty good representation of a typical day thus far.
I start every morning with a “fat coffee”. Some people like the Bullet Proof type with grass fed butter but butter doesn’t sit well with me so, I stick with MCT oil or coconut oil and then add coconut milk too to make it froth a little. Some people make these in a blender, I just make mine in a shaker cup because I don’t want to run my blender that early in the morning (hello, I have sleeping kids!).
The recipe I use is this:
-16oz brewed coffee
-1 tbsp unsweetened cocoa powder
-1 scoop collagen
-1/2 cup coconut milk
-a dash of stevia
I put this in a shaker cup and then pour it into my coffee mug. I sip this over the course of an hour or so. If you drink it fast it is sure to give you a stomach ache due to how heavy it is. This will keep me full until about 9:30-10. If I do workout, I wait until about 9 when the very full feeling is gone and I can workout comfortably.
After a workout I always go for a shake.
The above picture was of today’s post workout shake. I had this at 10. It contained:
-1 scoop collagen
-2 cups spinach (I buy fresh and the freeze it)
-1/2 cup strawberries (bought fresh and then frozen)
-1 full avocado (about a cup)
-1 cup coconut milk
-2 tablespoons almond butter
-2 tablespoons chia seeds
This is also pretty much the same every day. On non workout days I won’t add the berries and may add a little cucumber and sometimes I leave out the almond butter.
This shake will usually keep me full for about 5 hours. I don’t snack and only have hot tea or water during this time. Its not that I’m trying to NOT eat, it really is just that I am not hungry.
When the hunger does come on, it is gradual and I usually have a glass of water BEFORE preparing my food to make sure what I’m feeling is REALLY hunger.
At this point, I make a big salad. Below is what I added today. What is the same everyday is that I add about 2-3 oz of meat/fish, 1/4 cup of seeds, homemade mayo, 1/2 cup of tomato or red pepper, and 2 huge cups of salad greens. After the salad, I had a handful of almonds.
Next meal was at 6, dinner. I honestly wasn’t hungry at this point but, I wanted to eat with my kids. I’m still trying to time out meals so that I am hungry at 6 when we eat. This meal is the one that most changed because my family doesn’t like to eat the same thing every single day (shocker!). On this night, we had “paleo friendly” chili which is just grass fed beef, tomatoes, and spices. I also made a side of cauliflower with ghee and salt.
After dinner I tend to have nothing but herbal tea. If I am having a sweet craving, which is actually pretty rare now (!!!), I will either have a square or two of 85% dark chocolate OR I will have about 1/4 -1/2 of a fat bomb that I have in the freezer. A fat bomb is basically just a low carb/high fat sweet or savory treat. The way I make mine is by adding two tablespoons coconut oil, two tablespoons coconut butter, and some unsweetened cocoa powder in a small sauce pan, I melt it all together and put into a small plastic container and place it in the freezer. Some people get a silicone ice tray and make a TON of these at once but, I learned to just do one at a time (thank you Leanne Vogel!) because of my behaviors in the past to just eat all the sweets. If I don’t have a fat bomb in the freezer or if I don’t feel like chocolate
I usually finish eating by 7 and will have herbal tea around 9.
A couple things I want to say before wrapping up this post, I am trying to gain muscle right now so I am eating A LOT of food though, I am only eating until I am full and never more. I am intuitively eating as much as possible, I don’t eat at certain times, I eat when hungry, I don’t count calories, I just make a meal that looks like what I want and eat it.
Also, it took me MONTHS to get to this point. I have been dabbling in the HFLC eating style since January, 2017 and working my way up to what I am eating now. I don’t think anyone who is currently eating a typical American diet of about 60% carbs should shock their bodies and move down to 10-15% carbs tomorrow.
If this way of eating interests you, take it slowly. I worked down from 50% carbs, to 30%, to 20%, to 15%, to now around 10%. And this was all over 5-6 months. As I dropped the carbs, I added more fat. And at this point, I think I am finally at a good balance of fat/protein/carbs, hence the reason I am now blogging about it a little more.
Over the next few months, I really want to work on my meal timing (like I said before) because I want to feel hungry at dinner time with my family which is an important time for us.
Let me know what you think of this post or if you have questions for me!
And, or if you are interested in my smoothie recipes, join my smoothie group on Facebook. We are growing quick and we all share recipes daily!