Sunday was our 7th wedding anniversary. My hubby and I snuck out of town for a little getaway, just the two of us. We visited a few vineyards, drank wine, ate tasty food and relaxed. It was SO nice.
Monday morning when I weighed in, the scale was up, just as I anticipated. Did it stress me out? Not at all. I knew it reflected my nutrition choices over the weekend. The scale can artificially increase several pounds after eating/drinking more than normal for several reasons, but it does not always translate into fat. In order to truly gain a single pound of fat, you must eat 3500 calories OVER your maintenance level [the level of calories your body burns on a daily basis.] I do like to eat, but that’s a significant surplus.
If you’ve been in this position you may feel compelled to hit the gym for double sessions, head out for a long run or drop your calories very low for a few days. In reality, you don’t need to do any of these things. Your body is likely holding onto water and waste. Punishing yourself with exercise or starving your body from fuel is not the answer.
My plan after indulging is simple — drink 100oz+ of water, focus on whole foods, hit 25g+ of fiber and aim for my macros like usual. Nothing crazy, right? After a few days, the scale typically drops back to normal.
Monday’s nutrition choices are documented below:
Breakfast — Coffee with creamer + a Perfect Bar
I won’t say never because that’s a long time, but I don’t see giving up creamer in the foreseeable future. I love coffee with creamer and it starts my day off on the right foot. I use Natural Bliss Almond Milk Creamer. Caramel is my flavor of choice. The macros for 1 TBSP are 5C/1F/0P.
The Perfect Bars are a newer addition to my days. I’m warning you, if you try one, you’ll likely be hooked. They are higher in fat than I would typically eat, but they’re quite filling. They have a low glycemic index so they digest slowly. Plus, the ingredients are great. The Dark Chocolate Chip Peanut Butter is heavenly. Macros are 25C/19F/15P.
45C/23F/15P
Morning snack — Greek Yogurt + PBFit + Bananas
Heading to Burn Boot Camp at noon calls for a mid-morning snack to fuel my workout. I mixed 6oz plain, nonfat Greek yogurt [5C/0F/17P] with 24g of PBFit [8C/3F/12P] and liquid stevia [to taste]. Then topped the mixture with 50g of bananas [10C/0F/0P.] It’s delicious and a great source of energy before exercise.
22C/3F/29P
Lunch — Grilled Chicken + Multigrain Blend + Veggies
I diced 5oz of grilled chicken [0C/3F/43] and mixed it with Season’s Choice Multigrain Blend with Vegetables. This stuff is so good — quick, easy and healthy! It has a mix of grains [barley, corn, spelt], rice, peas, carrots and zucchini. It takes 8 minutes to steam in the microwave and it’s ready! I found it at Aldi, but Trader Joe’s has a similar version, which makes sense since they’re owned by the same company. One serving has 25C/5F/4P. I diced 75g of cherry tomatoes [3C/0F/0P], threw them in, seasoned it with garlic powder and salt to finish it off. Definitely, a fast, clean meal that tastes GREAT!
28C/8F/48P
Dinner — Grilled Chicken, Sweet Potato + Fries
We had Carrabba’s for lunch on Sunday. I ordered extra grilled chicken to go. They post their nutrition info online and their grilled chicken has 1C/7F/52P.
I added 180g [37C/0C/3P] of sweet potato [quick to microwave if you don’t have time to grill or bake] with 8g of Kerrygold butter.
I made the kids Alexa’s house cut fries and ended up eating half a serving [45g — 12C/2F/1P], without guilt because #iifym. 😉
49C/18F/56P
Post Dinner Snack — Clio Bar + Carrots
After dinner, I typically have a Clio bar. They’re Greek yogurt bars covered in chocolate — perfect fix for a sweet tooth! Vanilla has been sold out at my Harris Teeter for a couple weeks, 😭 so I’ve had to branch out to other flavors. The Strawberry is good, but it’s not vanilla. [13C/0F/3P]
I typically work from 8PM – midnight-ish, depending on the day. Reading food logs and emailing about nutrition makes it hard not to snack. I try to pick something low in macros. I chose 9oz of baby carrots to munch on for 24C/0F/3P.
37C/6F/11P
Last Remarks
Overall, this is a pretty average day of macros. No deprivation. No crazy indulgences. A focus on whole foods, fiber and water.
I did add 3 True Lemon packets to my water throughout the day, especially at night because I find they curb cravings and help me drink more water.
The day’s grand totals weren’t far off from my regular macros. Carbs were a little under, protein was a little over and fat was very close!
190C/58F/159P
Chiseled by Chelsea 