An Entire Day of Food Looks Like…

by

“Can I eat a lot when eating healthy?”

This is a question that I get asked a lot as a health coach. Luckily, the answer is…a lot! I decided to share photos of what I ate on a busy day this week. Hope this gives you some inspiration to eat healthier! 🙂

Breakfast

Boiled eggs, whole wheat bread, and an orange.

Breakfast – Boiled eggs, whole wheat bread, and an orange.

Calorie content: 2 hard boiled eggs (70 calories x 2 = 140 calories); whole wheat bread (120 calories x 1 = 120 calories); one large orange (87 calories).  So, my breakfast totals out to be 347 calories.

Lunch

Whole wheat bread with cucumbers and tomatoes with greek yougurt and dried mint leaves.

Lunch – Whole wheat bread with cucumbers and tomatoes with greek yougurt and dried mint leaves.

Calorie Content: three slices of cucumber (16 calories); 2/3 of a roma tomato (22 calories); homemade greek yougurt* and dried mint spread (20 calories); 2 slices of whole wheat bread (120 calories x 2 = 240 calories). So my lunch totals out to be 298 calories.

* Yes, I make my own yogurt at home. The reciepe for that is for another day. 🙂

Dinner

Dinner - Grilled Chicken with onions, peppers, and mushrooms.

Dinner – Grilled Chicken with onions, peppers, and mushrooms.

Calorie Content: Grilled chicken breast 3 oz. (150 calories); 1 medium onion (44 calories); 1 large pepper (30 calories); 1 cup of white mushrooms (16 calories); 3 tablespoons of extra virgin olive oil (119 calories x 3 = 357 calories). So my dinner totals out to be  597 calories.

Dinner was my last main meal, except for an apple that I ate later that night. I ate dinner around 6:45pm, which was a little late. Just in case any of you are wondering, I ate two snacks in between meals. Here are the snacks I had that day.

Snacks

Snack 1 - Strawberries

Snack 1 – Strawberries

Calorie content: 2 cups of strawberries (47 calories x 2 = 94). So, my first snack totals out to be 94 calories.

Snack 3 - Large red delicious apple

Snack 2 – A large red delicious apple

Snack 2 – 1 large red delicious apple (120 calories). So, my second snack totals out to be 120 calories.

*For liquids, I had one cup of black coffee, one cup of tea, and 5 water bottles. All of these drinks had zero calories!

All of this food totaled out to be 1,456 calories. I could still have eaten 500 more calories and remained within my calorie requirements for the day. Click here to check out how many calories you should each day depending on your age, gender, and activity level. As long as you’re eating healthy foods, like fruits, veggies, and whole grains, you can eat a lot throughout the day. You’ll never need to have the “munchies” again!

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If you want to set up a healthy eating plan, I can help! Feel free to contact me, Noor Khalil, at nkhalil@cornerhealth.org.

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