I’ve been brainstorming about how to include my food diary here on my blog, but in a way that wasn’t repetitive like my daily Food Notes posts were. Then I stumbled onto Peas and Crayons weekly link-up, What I Ate Wednesday, and I think this will be the perfect solution! Once a week, on Wednesdays, I’ll join the blog party and post my food diary for one day of the week. This gives a snapshot of what I’m eating, but in a way that’s not taking over my blog. Joining in will also give me the opportunity to meet other bloggers and I’m excited to get started!


What I ate Tuesday:

Noon- 8 ounces wild caught salmon baked in olive oil and spices; brown rice with (frozen) veggies, mushrooms and soy sauce; cottage cheese
Calories 623, Protein 66g, Fat 21g, Carbs 46g

2:30pm- McDonald’s vanilla ice cream cone
Calories 170, Protein 5g, Fat 5g, Carbs 27g

5pm-Smoothie with (frozen) kale, spinach, and blueberries; banana, vanilla flavored Greek yogurt, coconut pineapple flavored Greek yogurt, ground flax seed and oats 
Calories 630, Protein 37g, Fat 6g, Carbs: 114g

{Totals: Calories: 1,423, Protein: 108g, Fat: 32g, Carbs: 187g}


Overall a pretty solid day. When I spot check my calories and macros I like to see protein close to 100 grams so good there. A little low on fat, but I have frequent days of high fat intake so it evens out. Calories are a little under my TDEE (will be blogging about this soon), but I tend to eat under my maintenance level calories during the week, and then eat higher calorie amounts on the weekend, so pretty much spot on there!

I also do 16:8IF as part of my weight loss maintenance plan, and typically have an eating window of 8 hours a day where I consume all of my calories (with the exception of the few calories in my early morning tea). Today ended up being a shorter window of around 5 hours. I’ve noticed that this has been my tendency lately, so it looks like I’m naturally transitioning towards a 19:5IF protocol right now. I’ll be devoting the month of August on my blog to IF, so stay tuned!


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