What I Ate Wednesday: Fitness Meals and Variety

Happy Wednesday!  It’s time for another What I Ate Wednesday or Full Day of Eating (FDOE) so let’s cut to the chase.

I wanted to discuss some of my favorite new meal ideas and how you can always come up with new ideas for your old favorites.  When I was deep in my prep for an NPC bikini competition, I would stick to the same foods from day to day because it was easy and I knew what filled me up.  After that was over, I reverse dieted for several months (to increase my calorie intake and metabolism) and added a ton of variety back into my diet to ensure I was consuming a full array of vitamins and minerals.  I think this is one of the biggest issues I see in the fitness industry.  The lack of VARIETY-both in the foods consumed and the meals that are created with these foods.  Instead of steamed broccoli at every meal, what about sautéing swiss chard?  Instead of an omelette, why not try an egg-based pizza crust?  See below for several of my favorite meals and foods and how you can ensure your diet is full of VARIETY in food and meal ideas.

Instead of oatmeal, why not try baked oatmeal or cream of wheat?  Instead of adding protein powder to your oats, why not adding egg whites and topping it with a greek yogurt glaze?  Instead of adding a banana to your oatmeal, why not try pumpkin?


breakfast//Iced pumpkin spice muffin and decaf coffee

Instead of baked tilapia, why not try sautéing wild canned salmon in Trader Joe’s Coffee BBQ rub?  Instead of steamed broccoli, what about kale, brussels, and cabbage?





lunch//Warm salad with sauteed canned salmon, Trader Joe’s cruciferous crunch mix and fresh cherry tomatoes with a buffalo hummus salad dressing (great stats!) and a banana with Nuts N More chocolate peanut butter and semi-sweet chocolate chips.

Instead of a protein bar, why not try greek yogurt with granola and fresh berries?


preworkout//Trader Joe’s plain greek yogurt, Kashi Berry granola, fresh strawberries, 1/2 banana, and blueberries

Instead of an egg-white only omelette, why not try a coconut flour pizza crust (made with real eggs and coconut flour)?  Instead of green beans, why not try sautéed spinach and tomatoes? What about adding cheese to your meal? (GASP!)


postworkout//Coconut flour crust pizza with garlic spinach, tomatoes, sundried tomatoes, and fat-free feta cheese. Picture is old but I’m obsessed with this recipe.  I will post the recipe today!

Instead of a protein shake, why not try a high protein mug-cake?  Instead of cutting out chocolate, why not consume a small amount daily so that you know how to control your portion and don’t feel like chocolate is ‘off-limits’?



dessert//My favorite Sea Salt Chocolate microwave brownie bowl. Topped with chocolate chips and peanut butter to finish the night.

Hope this gives you ideas of how you can add VARIETY to your favorite ‘fitness’  meals to ensure you are consuming a wide array of micronutrients along with new meal ideas to never get bored of your eats!


8 thoughts on “What I Ate Wednesday: Fitness Meals and Variety

    • Dietitian Deanna says:

      Hahah exactly!!! I’m realizing it’s still SO prevalent though in the bodybuilding world to eat the same meals over and over!!

    • Dietitian Deanna says:

      Thanks Morgan-I know NPC competitions/bodybuilding isn’t everyone’s cup of tea but I’m glad other people can still benefit from the meal ideas and simple swaps!

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