What I Eat in Day (1,440 Calories/130g Protein)

Hi friend! Welcome to a fresh new week! I hope you had a wonderful weekend! I can’t believe we’re less than two weeks from school starting!

I have mixed feelings about it. I will definitely miss having my kids with me all day and the slower pace of life, but the routine lover in me embraces the regularity of returning to our schedules. It will be fun to go to my son’s football games and 4th grade is such a big year for my daughter. We especially love our 4th grade teachers and since my son had the same ones, I know it will be an exciting year for my girl.

I’m also SLOWLY recovering from upper and lower blepharoplasty so every day that passes brings me closer to fully healing. I plan to do a full update with you when we get to that point, but it will be a longer journey than I originally thought.

What I Eat in Day (1440 Calories/130g Protein)

Today I’m sharing what I’ve been eating in a day lately and specifically, how I get 130 grams of protein. I’ve gotten several questions about this and here are the nitty gritty details.

I hired a coach about a month ago and one of the things she does for me is give me a specific calorie and macro goal to hit every day. She doesn’t tell me what to eat. I have the freedom to eat whatever I want as long as it fits my calories and macro goals.

For the past few weeks, my daily calorie goal is 1,440 and my macros goals are Protein 130g, Carbs 140g, and Fat 40 grams.

Over time, I realized that I tend to eat the same things on repeat and then I also saw that it’s much easier to do that for tracking and so I don’t have to give much time, effort or energy into trying to fit certain foods into my plan.

The reason this works for me is because I genuinely like the food I’m eating. About once a week, I may swap a meal out for something different or go out to a restaurant.

I prefer to KNOW that these meals work for me and seeing the progress in my body is worth it. And, a lot of times I’m making something different for my kids, so it helps that I have the same go-to meals for myself.

Coffee x 2

I start every morning with a delicious cup of coffee and I look so forward to it! For years, I had the habit of adding 3 tablespoons of Coffeemate vanilla caramel creamer to my coffee, and I couldn’t drink it any other way. Last year, I did an experiment where I went sugar-free for one week and so my beloved creamer had to go.

I swapped out for nutpods and half & half, and although it was an adjustment, it’s what I still do today.

Occasionally, I have tried to go back to my vanilla caramel creamer, and I just can’t. It tastes too “chemically” now and I just can’t do it. It was actually kind of disappointing because I remember how much I used to love it. Isn’t that weird how I don’t even like it now??!!

Long story short, now I add 1 tablespoon of half-and-half and 2 tablespoons of nutpods “marshmallow” flavor to my coffee and I love it! It’s creamy and delicious – especially with how the Nespresso brews coffee with a delightful foam on top.

I drink one cup of coffee while I have my quiet time and I’ll have another cup after Meal 2, while I get ready for the day and sit down to work.

5 Meals a Day

I’m supposed to get 25 g of protein and 30 g of carbs pre-and post workout to help with energy and muscle building, so I’m typically eating meal one around 6 a.m. and then Meal 2 around 9 a.m.

I eat lunch somewhere between 12 and 1 p.m. and then have another meal around 5 p.m. and my last meal about 7 p.m.

Tracking My Meals

I track everything in the My Fitness Pal app and I use the paid version which allows me to see the macro percentage breakdown for each meal, but I think the free version is fine for most people.

I have detailed instructions on how to use My Fitness Pal in my Fit at Fifty Body Recomp Guide if you’re interested in learning more.

I try to hit my macro goals within 4 grams, which may put me slightly over or under my calorie goal.

Meal 1 | Muscle Egg & Oatmeal

After I drink my coffee, I start to get a little hungry about an hour later and a bowl of oatmeal hits just right. If I didn’t have oatmeal, I might have a banana.

I buy old fashioned oats and cook them with water, cinnamon and raisins in the microwave for a minute and a half, then top with unsweetened almond milk after it’s cooked.

To get my protein in, I usually drink muscle egg, which is flavored egg whites. I could cook egg whites, but I’m usually not that hungry to eat something, so I prefer to drink the muscle egg.

Meal 2 | Egg Scramble & Oatmeal

I’m usually ready to eat after my workout and I make an egg scramble and another bowl of oatmeal.

For the egg scramble, I cook 50g of spinach (about 2 handfuls), 1 whole egg and a 1/2 cup of egg whites all together in a skillet over medium heat, seasoning with a sprinkle of salt.

Meal 3 & Meal 4 | Taco Bowl

I have absolutely been loving my taco bowl, so much that I eat it twice a day! It’s so yummy!

I buy 96% lean ground beef and cook it in a big batch with low sodium taco seasoning. I also meal prep a few cups of rice in advance so that when I’m ready to eat, all I have to do is measure and add to a bowl and reheat.

I make fresh pico every week and also add fresh avocados for some healthy fat.

You can switch out the protein here and use chicken, steak, shrimp, fish for something different.

To make the pico, I dice a small white onion, a pint of cherry tomatoes, a bunch of cilantro, two jalapeños, and add the juice of one lime with a sprinkle of garlic salt.

Meal 5 | Yogurt & Strawberries

I’m usually not too hungry for meal five and so something light like yogurt and berries is perfect for me and it also satisfies a sweet tooth.

If I don’t have this yogurt bowl, I might have a piece of fish and sweet potato instead.

Calorie & Macro Breakdown

Below is what the calorie and macro breakdown looks like for this full day of eating.

I ate 1,446 calories, so 6 calories over my 1,440 goal.

And for Protein I was 3 grams short, Carbs 2 grams over, and Fat 2 grams under. All in all, very close.

You absolutely do not have to eat like this to reach your fitness goals, but lately it’s what’s been working for me. I will say that if you can streamline even just one meal a day and make it something that’s healthy and makes you feel good with about 25 grams of protein, that’s a great start!

Entering Lean Bulk Phase

These calories are my starting point as I begin to enter into a lean bulk phase. It’s taken several weeks to get familiar with and adjusted to a new program and we’re finally there. Plus, I had eyelid surgery which set me back a bit.

In the coming weeks and months, my calories will slowly increase over time so that I can start to add muscle to my frame. It takes food to fuel your muscles, along with the appropriate amount of protein, carbs and fat.

I’m super excited for this part of the journey. Most likely, my food will stay similar, it will just be a little bit bigger portions of each as my calories and macros increase.

I’m continuing to share my journey in more detail on my YouTube channel and I love that long form video content. I have almost 3,000 subscribers so THANK YOU for watching and subscribing! It’s so exciting to me (and my son who’s been editing my videos).

Fit at 50 Vlog | Week 5 Update

I also have a fitness guide that shows you exactly how to recomp your body (lose body fat while maintaining or even gaining muscle) if you need help in that area.

Now let’s go kick Monday’s booty!