“What I Ate in a Day” - Nutrition Fundamentals Sample

We recognize that many members may be interested in the Nutrition Fundamentals but unsure if they can fit their favorite summer foods and drinks into the recommendations! We want you to enjoy your summer but learn how all foods can fit as you make progress towards your goals.

Today’s posts outlines a sample day of eating but this day of eating can easily be adapted for any food preference or summer food picks including burger from the grill, a restaurant meal on the patio, and even wine or a beer. Our goal is to teach you to include a variety of foods in a way that supports progress towards your weight loss or performance goals. Creating lifelong habits and sustainable nutrition change is the focus of the Nutrition Fundamentals program.

Below you will find an example day of eating for a female who weighs between 130-150 and is focused on staying lean while improving her performance in CrossFit. The day is broken down into choices of protein, carbohydrate, fat, and vegetables. Understanding the importance of these four categories (ie. protein, carbs, fats, and veggies) will be the focus of the Nutrition Fundamentals course.

The sample day was built from the Nutrition Timing Template which is a resource provided to each participant based on their personal goals, height, and weight.

Below is a quick visual but we will delve into the specifics at the group meetings and through the daily communication via the course module and Facebook group.

Meal #1: Egg white omelette with oatmeal, strawberries, and seeds

Protein: ¾ cup egg whites

Carb: ½ cup oatmeal, 3 cups strawberries

Fat: 2 tbsp. pumpkin seeds & 2 tbsp. flax seeds

Veggies: spinach, peppers

Freebies: salsa on eggs and spinach and peppers in omelette

Meal #2: Taco Salad

Protein: 3 oz. chicken breast

Carb: ½ cup rice, ½ cup black beans

Fat: ¼ cup grated cheese

Volume: tomatoes, peppers, lettuce

Freebies: pico de gallo 1 tbsp. Bolthouse dressing

Meal #3: Beef jerky, apple, and almonds (an on-the-go snack!)

Protein: 1 serving beef jerky

Carb: 1 apple

Fat: ½ oz. almonds (about 12 almonds)

*alternative would be a protein bar like Oatmeal Gold in Natural

Meal #4: Chicken tacos with a glass of wine

Protein: 3 oz. chicken

Carb: 2 corn tortillas

Fat: 1 tbsp. olive oil to cook chicken

Alcohol: 5 oz glass of wine (counts as one choice of carb)

Volume: onions

Freebies: cilantro as a topping

Meal #5: Greek yogurt, mixed berries, and pumpkin seeds

Protein: ¾ cup Greek yogurt

Carb: 2 cups frozen mixed berries

Fat: 2 tbsp. pumpkin seeds

Note: The post is to be considered as simply an example of the types of meals and snacks that can be enjoyed in the program using the Food Choice List and Nutrition Timing Template offered through the challenge. The specific portions and choices were based on one body type and goal. We will teach you how to build balanced meals customized to your goals, flavour preferences, and food tolerances! The timing of meals and snacks are not static and can be flexed based on lifestyle, workout time, or personal preferences.