What I Eat and How I Move Throughout the Day

Morning

• Coffee Time:
  • Healthier pistachio latte (50 calories, 3g sugar vs. Starbucks version with 320 calories and 40g sugar).
  • Ingredients: 1 tsp pistachio syrup, 1 cup almond milk, Nespresso coffee.
  • Rating: 10/10.

Breakfast

• High-Protein Greek Yogurt Bowl:
  • Ingredients:
    • 1+ cup Greek yogurt (19g protein per cup).
    • 1 tbsp chia seeds (4g fat, 4g fiber, 2.5g protein per tbsp).
    • Splenda.
    • Fruits: Frozen peaches, half banana, 2 dates, handful of strawberries.
    • Earth Balance peanut butter (heated for 30 secs).
    • Purely Elizabeth blueberry granola (7g added sugar per 1/3 cup).

Physical Activity

• Walking at Home:
  • Amazon walking pod (~$200).
  • Benefits: Extra 2-3 miles a day, more productive, active, and less groggy.

Lunch

• Sourdough Panini:
  • Ingredients:
    • Fresh sourdough bread.
    • Spinach artichoke dip (high-protein, made with blended cottage cheese).
    • Chipotle aioli.
    • Quarter avocado.
    • Boar's Head low sodium oven roasted turkey.
  • Cooking tip: Use aluminum foil in air fryer to keep sandwich intact.

Healthy Eating Tips

• Fruits:
  • Store fruit in the freezer if it may go bad soon.
  • Fruit is not an issue for health goals; it's healthy with lots of vitamins, minerals, and fiber.

Afternoon Snack

• Sweet Treat Preparation:
  • Freeze-dried strawberries, Lily's chocolate (50 calories per serving, no added sugar, more fiber).

Dinner

• Air Fried Potatoes:
  • Ingredients:
    • Potatoes, olive oil, smoked paprika, salt, pepper, garlic powder, onion powder.
    • Air fryer at 375°F for 20 mins.
  • Salad:
    • Kale and salad topper.
  • Burgers:
    • Grilled 90% lean beef burgers.
  • Sauces:
    • Ketchup, BBQ sauce.

Evening

• Dessert:
  • Chocolate-covered freeze-dried strawberries (recommended for taste and health).

Final Thoughts

• Drink water, eat fruits and vegetables, be kind to yourself and others.
• Engagement: Reach out with questions or comments.