Question of the day:  Can you please provide me with a sample diet?  What does your typical day look like?

I eat 6-7 meals a day (every 2.5 – 3 hours).  Each meal consists of a lean protein, a complex carbohydrate, and a veggie when possible.


  • extra lean ground turkey (Jennie O brand)
  • chicken
  • shrimp
  • crab meat
  • tilapia
  • egg whites – my favorite!


  • oatmeal
  • grits
  • brown rice
  • corn tortillas
  • whole wheat bread
  • whole wheat pasta
  • yams
  • potatoes
  • low sodium rice cakes


  • squash
  • broccoli
  • cauliflower
  • salad with fat free dressing
  • spinach
  • green beans
  • asparagus
  • Any veggie will do.  Just make sure that you don’t eat too many of the starchy veggies (peas, corn, etc.).  These would be considered a complex carbohydrate.

HEALTHY FATS:  I try to have 2 of these a day.  Very important that you don’t overeat because you will store it as fat.

  • Olive oil – 1 tablespoon
  • Almonds, cashews, or walnuts – 8-10
  • Natural Peanut Butter – 1 tablespoon

Here is my typical day:

I always start the day off with a cup or two of coffee with Splenda and fat free creamer (before cardio)

Breakfast – scrambled egg whites and oatmeal – My favorite meal of the day!

Mid-morning – scrambled egg whites and grits\oats or Jamie Eason protein bar (see Sugar post)

Lunch – turkey, chicken, or fish and rice, yams, or potatoes (from The Healthy Chef cookbook) –

Mid-afternoon – scrambled egg whites and grits\oats or Jamie Eason protein bar

Dinner – turkey, chicken, or fish and rice, yams, or potatoes

Night (before weights) – scrambled egg whites and oatmeal

Before bed (after weights) – Labrada Lean Body for Her shake in the blender

I season my egg whites with onion powder, garlic powder, and fat free butter spray.

I add cinnamon, Molly McButter, and Splenda to my oatmeal and I put fat free butter spray on my grits.

You don’t have to eat egg whites 4 times a day.  I just do this because I like egg whites and they are easy to transport to work in a Thermos.  There are lots of options for mini-meals in The Healthy Chef cookbook.

Some of my favorites from The Healthy Chef cookbook – sloppy joes, turkey tacos, chili, crab cakes, mustard chicken, balsamic chicken, turkey burgers, turkey meatloaf, spaghetti and meatballs, chili rice, mushroom rice, sweet potato fries, creamy mashed potatoes, oven baked french fries

PORTION SIZES – this will be different for everyone because everyone’s body reacts differently to food.  I hired a nutritionist to help me with my portion sizes.  If you are not going to hire a nutritionist, I recommend the following portions:

Protein -handful size
Complex carbohydrate – fist size
Veggie – two handfuls
Fats – small palm size

SUGAR – try to stay under 40 grams a day

ALCOHOL – I get this question a lot.  I like to have a drink or 2 on the weekends.  I will have a glass of wine with dinner or Diet Sunkist and vodka (my favorite drink) on Friday or Saturday evening.  Most Mexican restaurants make a skinny margarita which is AWESOME!  When I do have a drink with dinner, I just don’t eat a carbohydrate with the meal.  I limit myself to a 2 drink maximum.  If I have more than 2, I usually wear it!  I would consider alcohol my “cheat meal”.

I hope you find this helpful.  Please send me an email or message me on Facebook if you have any questions.