Sunday, March 20, 2011

Dietary Changes

At the suggestion of my trainer, I've made some minor tweaks to my diet that have been going quite well. Here's a breakdown of my before and after.

Breakfast Before:
2 slices of whole wheat bread
2 T peanut butter
2 T berry jam
2 cups coffee
1/2 cup soy milk
Nutritional Breakdown: 435 calories, 9 g fiber, 18 g protein, 22.5 g fat

Breakfast After:
1 slice whole wheat bread
1 T peanut butter
2 sliced strawberries
1 egg
2 egg whites
2 cups coffee
1/2 cup soy milk
Nutritional Breakdown: 390 calories, 5 g fiber, 24 g protein, 16.6 g fat

Overall Satisfaction - much more with the new breakfast! I'm less hungry as the morning goes on, and I am starting to believe what people say about eggs for breakfast... people who eat eggs tend to eat less later in the day. Huh.

I've made a few other changes, but nothing as major as breakfast. I've started to have rolled up turkey breast for one of my snacks during the day with fruit. My other snack is usually an ounce of almonds plus fruit as well. I recently stopped eating dairy because it was causing problems with my skin, so I've had to be creative with my snacks.

For one week, I've been eating this breakfast, and I have in fact eaten less during the entire day. My lunch and dinner have not changed much. I usually have homemade soup/chili for lunch and a piece of protein with veggies for dinner. Here's the breakdown:

Average Daily Intake Before:
1900 cal, 102 g protein (21.5%), 190 g carbs (40%), 36 g fiber, 66.5 g fat (31.5%)

Average Daily Intake After:
1720 cal, 108 g protein (25%), 184 g carbs (43%), 31 g fiber, 30 g fat (16%)

NOTE: I also have wine or beer with dinner everyday, so some calories are from alcohol.

It's still a work in progress as I figure out the right snacks for me. Overall, I'm very happy with the changes! My goal with the trainer is to lose a few percent body fat, and I think this will really help. Can't wait to see the end results!


  1. Definitely you have got very good trainer that gives you such good tips.

    Home Workout Plan - P90X

  2. Hey, when do you eat the Breakfast before and the Breakfast after. Sara

  3. The breakfast before is from a few months ago. The breakfast after is my new and improved breakfast. I eat it everyday. Loving it too!