Dan’s Sample Daily Food Diary

food journal(As a trainer, my workday follows the client’s schedule demands. I’m up and to bed early than most, as you can see. Quantities are expressed in terms of a closed fist size portion, which relates to the individual’s frame size. Also please note that I have a very physical job, work out intensely 3-4 days/week and have hands the size of a middle school kid.)

4:45am – A glass of water or tea

5:00am – 12 oz of V8 (regular V8, Purple Power or Healthy Greens; or a little of each), a hard boiled egg and a banana while preparing a large decaf whole milk latte to drink at work

7:30am – Tea (herbal, green, white or fruit; occasionally Good Earth Sweet and Spicy or flavored black)

7:45am – 1F(ist) Raisin Bran topped with roasted, unsalted mixed nuts or sunflower seeds; or sometimes slow cook oatmeal made with whole milk instead of water, raisins, half a pat of butter, pinch of salt, about a teaspoon of brown sugar, a dash of cinnamon and a few drops of vanilla extract, topped with mixed nuts (best oatmeal EVER)

10:15am – Tea

11:00am – Water, raw carrots, broccoli and cauliflower dipped in hummus (1-1.5F) with a small handful of sunflower seeds (shelled, roasted, unsalted)

12:30pm – Water or tea, then within a half hour or so a medium Jamba Juice Kaleribbean Breeze (sub in 2% milk sub out mango juice, add whey) OR my own smoothie. Here’s the finished product (yummy!)

3:45pm – Small apple (1F) and sliced cheddar cheese (about a cheese stick’s worth)

5:30pm – Crockpot (dark meat) chicken with fire roasted crushed tomatoes, salsa and spinach OR veggie soup with chicken apple sausage OR a small salad with tuna or steak OR a stir fry with shrimp OR al la carte roasted veggies and a protein. Volume for dinner is  the smallest meal of the day (about 1-1.5F). If I have a less active day and the previous meals and snacks slide out to later in the day, I might skip dinner altogether. If I do that and get hungry before bed, I have tea. If I’m still hungry after that, I have a latte or a little bit of veg juice and either a few bites of plain whole Greek yogurt or a tangerine and a small handful of nuts or seeds.

In bed by 8:45 – 9:15pm most weeknights

Overall, my goals are as follows:

  1. Water or tea before each snack/meal
  2. Start with veggies almost every time I eat (after water or tea)
  3. Make protein the next most prominent element for most meals and snacks
  4. Keep my blood sugar stable throughout the day!!!
  5. Taper volume and calorie density in the afternoon and evening

Please feel free to forward questions to me and happy clean eating!

Learn more about how to get and stay in great shape? Contact Dan at Tri Valley Trainer

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