A 2,000 Calorie Day

Yesterday I didn't have many commitments besides laundry and catching up on shows and my book (one I'm reading, not writing... yet), so I thought it would be a good day to document what typically comprises my 2,000 calorie allotment.

Before we begin, I would like to say that I realize most people work real jobs and probably don't have the luxury of making all of their own meals 6 times a day. What follows is a best case scenario/loose guide for my 2,000 calorie diet (a lot of this could be pre-made into batches and/or didn't take more than 20 minutes to make). I don't always cook everything for myself--I am subject to take out, eating out, and grabbing out... of the freezer. Also, I prefer to spend my money on fruits and vegetables and not super fancy-shmancy products (save for 100% whole grain/wheat), so a lot of my staples are Wal-mart brand. I don't claim to have the healthiest diet or know the best ratio of carbs/protein/fats, but I feel much better than I have in a long time, have a ton more energy, and I'm losing weight--so obviously I can't be doing too badly. Ok, back to the actual point of this post.

I usually try to eat breakfast first thing when I wake up, so I don't have to wait forever to work out (I don't like to eat less than an hour beforehand because it makes me sluggish, but I also can't work out on an empty stomach). I also try to make the first meal one of the bigger meals of the day so I'm full and don't overeat later on.

Yesterday I had one of my favorites:

1 Kashi blueberry waffle: 75 calories
1/4 cup frozen blueberries: 20 calories
1/2 tbsp raw local honey: 30 calories
1 tbsp natural extra crunchy peanut butter: 95 calories
1/2 tbsp organic coconut oil: 65 calories
Total: 285 calories

Toast the waffle and immediately add the coconut oil then peanut butter. I defrost the berries by running them under water, blot them dry, and them add them on top. Pop everything in the microwave for 30 seconds so the peanut butter melts and the berries get warm. I add the honey last. I also made an egg white omelet:

 

1/2 cup egg whites: 60 calories

6 slices of ham: 50 calories

1 slice of Swiss cheese: 40 calories

(plus black and red pepper to taste)

Total: 150 calories

I used to only use measuring cups for baking... once a year. Now I make sure to measure out all of my portions so I'm confident of the calorie count.

Meal #1: 435 calories

Oh and a water count! I try to drink 96 ounces of water a day, or 6 pints (divide your weight by half and that's how many ounces you should be drinking). Luckily my glassware consists entirely of beer pints, so it's easy to keep track. As long as I have a pint of water with each meal/snack, I'm good. (I don't count water during my workouts because I'm sweating that out.)

Total water so far: 16 ounces

Afterwards I start some laundry and head upstairs to take my vitamins. I always make sure to take them right after breakfast while my stomach is full, otherwise they make me nauseous.

I take a B complex (it's in liquid form, hence the dropper), a multi-vitamin, biotin for my hair and nails, flex-a-min (which is a glucosamine, chondroitin, and MSM mashup for my joints), fish oil gummies (because I HATE burping up actual fish oil when I take the tablets), and a chewable vitamin C so I don't get sick (it's worked so far!). I usually bring up another pint of water with me so I can more easily swallow the non-chewables.

Water count so far: 32 ounces

(Side note: I guess I should mention that all together my vitamins--mostly because of the gummies--come in at 35 calories, but I don't log them because they are necessary and I really don't think 35 calories is breaking the bank.)

I like to keep my vitamins on my main dresser so they're in sight and I remember to take them. I have a stockpile in the top drawer so I don't run out, alongside my measuring tape and caliper for weekly measurements.

After this little ritual, I don my bathing suit in order to catch some vitamin D (the most important vitamin!) while I let my breakfast digest.

And yes, the sun is out at this point, because I didn't wake up until 11 am.

I'm a bartender.

Don't judge.

After sunning for a little while, I decide to postpone my workout another couple hours so I can finish my book and really work on my melanoma. Midway through, I realize it's been about 2.5 hours since breakfast, and thus, time for my snack (6 meals/snacks a day. So if I wake up at 11 am, I should stop eating at 11 pm--2 hours before bedtime--so the math works out to eating about every 2 hours).

This one's a simple and pretty standard snack for me--lunch meat rollups and an iced coffee:

4 slices of lunch meat (I used 2 turkey and 2 ham): 35 calories
1 Sargento light string cheese (I know you can barely see it--it's behind the pickle): 50 calories
1 sandwich-sliced pickle: 5 calories
A ton of mustard: 0 calories (load her up, baby!)
Total: 90 calories

Fold it up and eat it like a taco.

On to the iced coffee:

1 tbsp of grounds per cup of water is my general rule of thumb.

1 tbsp of So Delicious coconut milk creamer: 20 calories
2 packets of Splenda: inconsequential
Total: 20 calories

(Side note #2: I know some people are against artificial sweeteners and/or are affected by them. I am neither of these things and would rather spend the calories elsewhere. Again--don't judge.)

So total for meal #2: 110 calories

Water count so far (Why yes, I do count the water in my coffee!): 48 ounces

After this I switch the load of laundry from the washer to the dryer and head back outside for a little while to finish reading. After what I feel is a sufficient amount of time to digest meal #2, I gear up for my workout (the caffeine is definitely helping at this point).

Yesterday was the Max Interval Circuit:

(I've gotten to where I only use 2 mats up front for the push-up portions of the workouts. I liked the cushioned impact of using the entire matted surface, but it slid around entirely too much on the carpet.)
 

Yeah, this is what I listen to when I workout. Busta Rhymes is classic.

One grueling hour later, and I feel great! I also drank 2 pints of water, but again, these don't count for my daily total.

(And yes, that is a picture of me and Geoff with mustaches in the background. He got it gallery-wrapped for my birthday. He knows me so well.)

I'm getting much better at the max workouts in this 2nd week (of the 2nd month).

I really enjoy crossing off my days once I complete a workout, and lately I've also really enjoyed Max Interval Circuit because so far I've been able to burn the most calories with it. Yesterday was no different:

Pay less attention to the sweaty wrist and more attention to the fact that it says I burned 530 calories! Very nice.

It's now definitely time to refuel my body with a delicious protein shake:

1 cup unsweetened almond milk: 40 calories
1 scoop chocolate Body Fortress protein powder: 140 calories
1 medium banana (minus the ends): 130 calories
5 strawberries: 25 calories (at 5 cal. a piece)
2 tbsp sugar free chocolate syrup: 15 calories
Total: 350 calories (meal #3)

I love this little blender by the way. I got it at Target on sale for about $15, but you can find it here for about the same price. It has measurements on the side (capable of holding 16 oz. total), and the lid has a slot that slides back so you can just drink from the container. I usually transfer it to another glass because it's a little awkward, but the whole thing is perfect for single serving shakes.

Yum (but I wish it actually was Baileys!). So at this point I'm 3 "meals" in and my total so far is 865 calories, which is perfect. I still have lunch, dinner, and another snack with 1,035 calories left in the bank. The caffeine from earlier and the endorphins from my workout are shifting into high gear, plus Busta is still going at it in the background, so I decide to throw myself a little dance party and shake off a few more calories.

Even Shelbie joins in!

Well... kinda.

She's soon distracted by the Kong ball, which Charlie quickly steals from her.

I dance for about 45 minutes and manage to burn off another 215 calories. By the way, the ever popular move "drop it like it's hot" is just a code name for squats.

Total calories burned: 745 :)

I also had a water after my "I'm so glad I'm the only one home" attempt at dancing, so...

Total water so far: 64 ounces

(Side note #3: I also realize that most people can't workout for 2 straight hours and chill with their dogs all day, but by this time it's only about 4 pm, and if I were to have worked yesterday night, everything up until now would still have been accomplished--just remember we have different schedules!)

Speaking of, if I had worked yesterday, my lunch (or meal #4) would probably be something like a sandwich or high calorie protein bar at work depending on when I ate my last meal/snack, but since yesterday I literally had nothing to do but prepare meals and take pictures of them, I decided to make myself something a little fancier.

1 serving whole wheat couscous (about 1/2 cup cooked): 220 calories
1 serving tuna (1/2 can): 50 calories
1/6 cup Craisins: 65 calories
1/2 apple: 40 calories
1/3 cup peas: 40 calories
1 tbsp balsamic vinegar: 25 calories
1 large sprig of apple mint (from my garden!): 0 calories
(plus garlic, black pepper, red pepper, cumin, and paprika to taste)
Total: 440 calories (meal #4)

I diced the whole apple and then sauteed it with the sprig of mint, water, and cinnamon for about 2 minutes to soften.

In order to not waste the 2nd half of the apple and can of tuna, I went ahead and doubled the recipe in a bowl and mixed everything together. Then I halved it, storing the second portion for later this week.

Plus, now I have some extra couscous in case I decide to make a different flavor later. Also, I realize it's not the most attractive dish, but it's super nutritious and actually pretty tasty.

Aaaaand, you guessed it! Another pint of water! This brings my total so far up to 80 ounces--well on my way to the goal of 96.

I actually ended up letting this couscous chill in the fridge for a couple of hours while I showered and put away some laundry. I wasn't hungry after the protein shake, and it wasn't time to eat anyways.

I pretty much take up most of the room in the fridge (sorry, roommates!). The Sprites and everything left of the pickles on the middle shelf aren't mine. I'm guilty of the rest of it.

By the way, while I was putting away laundry, the doorbell rings. It's the UPS guy with my package from Amazon! Yay! I love delivery days. Check out my goodies:

A Blender Bottle to eliminate clumpy protein shakes when I don't feel like adding anything extra (so sans mini-blender) and a Zune armband for when I go running! (Yes, I'm a Zune kid) These were my "gifts" to myself for doing well last week coughminusmybingefridaynightcough. :)

Finish laundry. Check.

Shower. Check.

Eat "lunch" (aka meal #4, a la couscous). Check.

Catch up on shows. Check.

By this time, Geoff should be on his way home and hungry, but he reminds me via text that he's got a dinner tonight with the other coaches of the track team. This actually makes dinner easier for me because if anyone hates my addition of vegetables (or "hippy" food as he calls it) into anything remotely normal, it'd be that kid--the king of Pringles, Sprite, kid cereal, and PopTarts. That's basically his diet--no kidding... except every once in a while he'll treat himself to beef jerky (protein!). He's stopped complaining for the most part and usually just picks around the "flower children" now. Lately, I've actually seen him try a few. Score one for real food!

I eventually settle on spaghetti--nothing easier.

1 serving 100% whole grain pasta (about 1 cup cooked): 200 calories
1/2 cup marinara: 80 calories
1/2 cup mushrooms: 25 calories
6 quartered artichoke heart pieces: 20 calories (spread these apart so they go further)
5 green olives: 20 calories (I like to chop these up)
2 tsp Parmesan cheese: 30 calories
Total: 375 calories (meal #5)

By the way, teaspoons are a lot smaller than you'd think, so don't guestimate! Cheese calories can add up quickly... because I. Love. Cheese.

Voila. Finished product. Filling and delicious.

Plus yet another pint of water brings me to my goal of 96 ounces!

This is eaten around 9 pm at night, which is a pretty standard dinner time for me on the nights I don't work. I've always been a night owl, so the "golden rule" of never eating past 7 pm is not practical. That's why I've adopted the "2 hours before bedtime" rule. That way I've peed out most of the water and digested most of the food so I don't wake myself up in the middle of the night.

But I'm not done just yet! After finishing The Voice, it's time for my last meal, which is usually my "treat." My brother-in-law suggested not eating sweets this late at night, but lately I've developed such a sweet tooth after having not really cared for sweets before that I pretty much have to finish my day off on this note.

Not to worry, though. I can usually keep it in check. Last night I made myself a parfait:

1 serving Yoplait 2x protein Greek blueberry yogurt: 110 calories
9 Blue Diamond dark chocolate roasted almonds: 80 calories
1/4 cup frozen blueberries: 20 calories (kept frozen this time)
1 piece of dark chocolate: 55 calories
1 tbsp wheat germ: 25 calories
Total: 290 calories (meal #6--final meal) 

I like to mix up the fruit-on-the-bottom yogurt, layer frozen berries, then half the yogurt, then the almonds and broken up dark chocolate, the other half of yogurt, and lastly, the wheat germ. Finally a healthy product finds its way into my rocks glass.

I wash it down with yet another pint of water finishing my day out at 112 ounces total.

As for calories, if you've been following along, you'll see that I clocked in at exactly 2,000 calories! It can be done!

Meal #1: 435 calories
Meal #2: 110 calories
Meal #3: 350 calories
Meal #4: 440 calories
Meal #5: 375 calories
Meal #6: 290 calories
Total/day: 2,000 calories!

If you need less than this (again, figure it out with an online calorie calculator)--skip some cheese, or lessen your portion of couscous or pasta, or skip a snack and space your meals out to 5 every 3 hours or so. I try to keep my meals/snacks on average about 300 calories so I have a little wiggle room, but on the flip side if you've figured out that you need more calories than this, have that second waffle or double your portions of veggies and sauce or whatever it may be.

I hope this has been somewhat helpful to at least someone. I'm not sure anybody could convince me to document my day like this again. For one thing, it's incredibly embarrassing to realize how little you accomplish on your day off, and for another, it's also incredibly annoying to photograph the meal-making process when you're sweaty and hungry! But it should be nice to see that you don't have to starve yourself when you reduce calories. I literally eat all the time now (see above), and by the time I get to the end of a meal, I'm totally satisfied (but not stuffed--which means I'm finally eating the correct portion size).

(Fourth and final side note: I do, however, realize--compliments of this post--that I eat a lot of carbs. Heh. Energy, right?)

(Side note #5: During final edits, it dawned on me that I "G.T.L.'ed" it yesterday.

...Oh, no.

I need a job.

Now.)