A look at a day in the life of my meals and diet – example eat clean meal plan

How to eat clean and balanced when doing a weight training routine 

Untitled-4seHi Readers!! I’ve been getting a lot of requests from my female readers to share what a day of my meals and snacks looks like. Many of you are doing the 12 week workout program on my blog and that’s awesome! But many of you want to know “what should i be eating when i want to lose fat and gain muscle while weight training”. Below is a real life example of what I eat for breakfast, lunch, dinner and snacks. This is also based on my particular macros and calorie needs. I will do another post on how you can calculate those as well, but for this post I will simply share what I eat each day (with some variations). I will continue to do a “daily log” so you get more ideas of what you CAN and are able to eat while weight training. Remember, high protein, good carbs and healthy fats! #IIFYM

I love food and if you follow me on Twitter or Instagram or Vine you will see I like to share my food and clean eating and meal prep cooking on there too. I have always had a love/hate relationship with food and it wasn’t until I started to weight train that I have an actual healthy relationship with food. Now I can eat what I want because what I WANT to eat is healthy fuel food. Food that isn’t full of garbage, food that will give my body the energy it needs to grow and repair, and food that makes my body feel good. Ever notice how your body feels after a night of eating fast food? You’re tired, bloated, lethargic, headaches…so for most of my meals I like to stick to the basics:

A good lean protein source, good healthy fats, fiber and leafy greens and vegetables. Mostly raw and fresh foods, very little from boxes or cans.


Morning Workout 630am-730/745am

Drink 1 bottle of water with 1 scoop of NutriForce Balanced Hydration Powder – buy

Drink 1 bottle of water with 1 scoop of BodyTech BCAA & Glutamine Powder – buy


Upon return from gym:

1 cup of black coffee with 1 packet of raw brown sugar and small amount of almond milk

Daily dose of vitamins: Alive multivitamin, fish oil, chewable probiotic, chewable zinc, biocell collagen, viviscal, silica and capful of l-carnitine

4 egg white omelette with spinach and low fat shredded mozzarella cheese (sugar free ketchup)


Mid Morning (between breakfast and lunch time)

A protein smoothie made in my Nutribullet with 1 scoop of BodyTech Strawberries & Cream whey protein powder, ice, 1/4 cup of almond milk, water, ice, dash of cinnamon and 1 small banana

2 Neocell collagen chews – buy


Lunch Time

1 large shaker bottle of water with cucumber slices

1/2 cup of brown rice & quinoa

White chicken chili made of grilled chicken breast, vegetables and beans

Mid Afternoon

1/2 cup of salt free cottage cheese

1 scoop of natural peanut butter

1 brown sugar raw packet

a handful of blackberries


Dinner Time

3-4 ounces of steak (though I only eat red me 1 time bi weekly)

green beans with Mrs Dash and Coconut Oil

Quinoa vegetable medley with some chicken sausage


Night Time Snack:

Handful of almonds

Plain fat free greek yogurt cup

1/2 scoop of chocolate mint BodyTech protein powder mixed in

*As a back up when I get hungry I always have a few Quest Protein Bars*


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the writer and creator of JerseyGirlTalk.com – a blog dedicated to inspiring and helping readers to feel and look their very best both inside and out. I love writing, photography, makeup, fashion and fitness.

  1. Thanks for sharing! Its always interesting to see what other fit girls are eating! Your posts are so genuine and HELPFUL- I am currently trying out your 5 day training program, im not used to splitting up the days (arms, legs, etc) so its pretty intense but I like the way you only do 6 exercises per day to keep you organized and focused!


  2. thank you lady. i like to do 6 exercise with 3 super sets now. keeps me from adding extra exercises in at the end and focus on those 6.

  3. Your workouts look awesome! I’ve been following a program on bodybuilding but I’m ready for a change. I’m a pescetarian…do you have any suggested meal plans for someone like me?


  4. Great blog! I was able to follow the paleo diet and looked amazing! However, I now work in an office, and my body is not used to sitting all day. My metabolism has definitely changed and I have put on a few pounds. It’s great to see that you have some more leeway with this meal plan. It seems like it will be easier for me to follow, since, right now, the paleo thing is a constant fail!! I’m going to ditch the daily hiit routines and follow this plan with one or two hiit workout mixed in. Keep up the great work. This is a blog I will actually follow!

  5. Hi Amanda, thanks so much. I work as well at a desk 9-5 so i make sure to get up and walk or stretch every 45 minutes at least and try to go for a walk at lunch for this reason 🙂 good luck

  6. Do you have any tips on meal prep? I have never done it before and I don’t really have any idea where to start! I have been looking over your recipes and they all sound great.

  7. Hello,

    I see that you mentioned you have a desk job. I started a desk job a few months ago and have definitely noticed a change in my body, since I was used to being able to walk around freely. What do you recommend that I can do during the day if all of my breaks and lunches are scheduled and I cannot move about freely? I have two 15 min breaks and a 45 min lunch.

  8. Yes I work a full time job so i make sure that i am always getting up and moving. i like ot do that every hour at least. i also am in a lot of meetings so i make sure i keep eating so that i dont skip meals.

  9. Hi,

    Do you take these at the same time in the morning?

    Drink 1 bottle of water with 1 scoop of NutriForce Balanced Hydration Powder – buy

    Drink 1 bottle of water with 1 scoop of BodyTech BCAA & Glutamine Powder – buy


  10. I found you on pinterest and love everything you have to say! I recently lost 35lbs so I want to tone up. I am exciting about giving all of this a try! One thing I struggle with is work out terms. For your work out schedule is there somewhere I can go to figure out what each work outs are exactly. Often I read these and I am like how do I do those and then I give up. I would love if you could post a video of each exercise step that you do with the proper term so I can start relating to these words. 🙂 Thanks for being such an inspiration!

  11. Your physique is awesome. I just started working out and didn’t know where to start. Thanks to you I have a workout plan to follow. I also struggle with eating and supplements to eat since I am on a plant-based diet. Thanks for the example of your meal plan. Now I know to eat more during the day

  12. I would love to do protein shakes or bars but everytime that I’ve tried I get a really upset stomach, bloated, gassy, uncomfortable. Is there specific ones to look out for or can you recommend any please?

  13. You might want to try a plant based protein first and see if it is a milk intolerance. if you want you can also try a whey protein, but I would avoid a casein or an isolate if you have stomach upset issues.

  14. I absolutely Love your blog!!! I follow all your recipes an tips! You should consider doing a cook book!!

  15. Hi,
    How important is it to have the whey and suppliments/vitamins? I’m about 3 stone overweight and about to start losing weight with weights (ooh good tagline) but I always worry with whey that I am counteracting my weightloss.

  16. Hi, about how much of the grilled chicken, veggies, and quinoa did you eat. I am always unsure of how to measure out my food.

  17. the best way to learn sizing and amounts is using a food scale. i did this for a long time so now i have a good idea of how many grams or cups most things are.

  18. Very nice blog. Very nice body shape too! I m just so surprised of the amount of supplements you take. I just workout with protein shake as supplement. This all must cost a fortune. Isn t it unhealthy?

  19. it does cost alot i spend around $150 a month on supplements but I really believe in them. I take a variety but mostly to supplement my diet and also lots of protein 🙂

  20. I like to workout at 3pm each day. Can I mirror your meal plan, shakes and supplements or do I need to change up when or what I eat based on my workout time?

  21. Love your blog! I’ve been using a 3day split, I’ve tried 4 and 5 days but it’s hard to keep up with given my schedule. I’m happy with the 3day split and now just need direction for diet. I’m interested in following your diet plan on this page and see how it goes. My question: would you eat the same amount on days you don’t work out as on days you do work out? Can you talk a bit about how you alter your food intake on off days, if at all? Thanks! 🙂

  22. On of days I just consume less calories and carbs but since I only take off 1-2 days a week it isn’t a huge change. If you work out only a few days make sure to eat just a little less if your goal is to cut and lean out. if youa re bulking you can eat all you want 🙂

  23. Hey girl! I’m wondering how it would work if I prefer working out in the afternoon? Would it be the same idea worth meals? Would my diet and supplement have to change if I workout in the afternoon?

  24. i dont think it has to change, but you may choose to eat at least 2 hours before your training. I know for me personally I can’t workout after I eat a heavy meal, it makes me feel very lethargic and sick

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