Eat To Meet Goals

I often hear people talking about their attempts to lose weight, and how much exercise they are doing. They tell me, “I’ve been walking for three hours everyday” or “I hit the gym everyday”. That is all well and good, as exercise is pertinent to your health, but it is important to remember you cannot out exercise a bad diet. As much as I encourage exercise, and love to educate others on working out, nutrition is the most important component to your health. If you exercise and do not eat well, you will hinder results. If you eat well and do not exercise, you can still lose weight. With that being said, eating well can be very confusing. There are so many diet products on the market, and being a responsible consumer can be extremely confusing. My advice: JERF (Just Eat Real Food). Avoid “healthy” food that has numerous ingredients, especially if you do not know what the ingredients are. Avoid fake sugars as well.

$80 worth of groceries
$80 worth of groceries

It is not as confusing as it sounds, or as expensive as you may think. Once you have some staples in your house, your grocery bill can be under $100 per week, and closer to the $50 range. Some staples I keep in my house are:

  • Full fat coconut milk
  • Almond Flour
  • Nut butter (read the ingredients. There should not be sugar – fake or real, in the ingredients).
  • Frozen fruit (especially blueberries and strawberries, or anything you like in a smoothie)
  • Oats
  • Protein Powder (I use Dymatize Iso-100 – Find one you like that is high quality)
  • Honey (I prefer local)
  • Agave Nectar
  • Unsalted butter
  • Mustard
  • Spices
  • Quest bars

Here is a typical shopping list for me:

  • Eggs
  • Egg whites
  • Plain Greek Yogurt
  • Unsweetened Almond milk
  • Bacon (nitrate free, no sugars in the ingredients)
  • Skin-on, bone-in chicken thighs
  • Skinless chicken
  • Ground bison
  • Ground sausage (check the ingredients to avoid sugar)
  • Broccoli
  • Brussel Sprouts
  • Spaghetti squash
  • Cauliflower
  • Fresh artichoke
  • Spinach
  • Mushrooms
  • Avocado
  • Sweet potato
  • Russet potato
  • Apples
  • Bananas
  • Oranges

unnamedThe following is a typical day of eating for me, with recipes included (many of these recipes, mostly dinner, are adapted from other recipes and are not originals from me):unnamed-1


Protein porridge & bacon

  • 2 tbsp almond butter
  • 6 tbsp full fat coconut milk
  • ¾ blueberries
  • 1 Scoop protein powder

Mix first three ingredients in a bowl and microwave for 1:30. Mix in protein powder and enjoy.


  • Frozen fruit mixed with heated oatmeal
  • 1tbsp almond butter OR 1 scoop protein powder (if I have just worked out)

Bacon, Eggs & Veggies

Usually 2 eggs scrambled with extra egg white, mixed with spinach, mushrooms, & avocado. Sometimes if I have a lot of left over veggies and potatoes I will heat them up and put the fried eggs (runny) and egg whites over the heated veggies and potatoes. Top with avocado.

Banana Muffin & Boiled Eggs            Recipe below for both.

Lunch: Usually leftovers from the night before, or the veggies and egg scramble.


Greek Yogurt

  • 1 Cup plain Greek yogurt
  • ½ cup frozen blueberries microwaved for 1:00
  • Crumbled chocolate mint cookie.unnamed-3

PWO Smoothie                                   

  • ½ Cup frozen strawberries
  •  ½ cup frozen mango
  •  ¼ cup plain Greek yogurt
  •  8 oz unsweetened almond milk
  •  1 scoop protein powder (cookies & cream)
  •  1 handful of spinach

Blend and enjoy!

Apples & nut butter with toasted Quest Bar


Mustard Chicken & Roasted Veggies           

  • 8 chicken thighs
  • 2 tbsp mustard
  • ¼ cup butter or coconut oil, melted

Mix mustard and oil/butter then coat chicken. Cook for 45 minutes at 425.

Almost 5 Ingredient Spaghetti Pizza           

I add spinach and broccoli for some extra veggies, and top with just a little shredded mozzarella cheese.

Butternut Squash Lasagna           

This one is time consuming, but great for a food prep day because you’ll have food for days.


Banana Muffins           

I like to add a handful of spinach to the food processor for some extra vitamins.

Sweet Potato Brownies

Boiled Eggs           

Add eggs to pot with water. Bring water to a boil. Once water is boiling, set timer for 4:00. After the 4:00 turn burner off and cover for 9:00. After the 9:00 plunge into cold water.

Chocolate Mint Cookies                       


  • 2 cups blanched almond flour
  • ¼ cup coconut oil melted
  • ¼ cup agave
  • 1 egg
  • 1 tbsp peppermint extract
  • 3 tbsp unsweetened cocoa powder
  • 1 tbsp brewers yeast
  • 3/4 cup Enjoy Life chocolate chips


Mix all wet ingredients together and combine well. Slowly pour dry ingredients into wet ingredients and mix well. Bake cookies for 8-10 minutes (until edges are golden brown) at 350. Cool cookies for at least 5 minutes before serving (makes 12 cookies!)

This is what works for me and has helped me feel energetic. Taking care of a newborn, getting in my workout, & working (even from home) can be draining, especially if I am not fueling my body. Following something simple like this (as long as your meals have some sort of vegetables or fruit, a protein, & some healthy fats it is simple and healthy) & working out 30 minutes four times per week is a simple formula to reach health & fitness goals. Combine this with Mommy & Me Bootcamp, my ebook, or online training for the best results!

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