Healthy eating: what I eat in a day

What Lisa Raleigh eats in a day on a plate

Besides the question, “How do I fit exercise into my day”, I’m often asked what healthy eating looks like for me and what I eat in a day, so I thought I’d put this blog post together to give you a sneak peak into what a typical day’s menu looks like for me.

Healthy eating is different for everyone

Remember, it’s important to listen to your body, eat intuitively and plan your day’s menu according to your specific caloric needs. Your healthy eating plan is also dependent on your lifestyle and activity levels. For instance, if you’re more sedentary and spend hours behind your computer, you’ll need less than someone whose training for a marathon.

The average woman needs to eat 2000 calories per day for weight maintenance and around 1500 calories per day for weight loss. However, it’s still influenced by numerous factors including your age, height, current weight, activity levels and metabolic health.

So, my take-away message is, use this blog to get an idea of what a day’s healthy eating looks like, but speak to a registered dietitian or contact me for a consult (via Zoom or Skype) to determine exactly how much you should be eating in a day, based on your lifestyle and unique needs.

Get more insight with a DNA test

If you want even more insight into what your body needs to thrive and reach your optimal weight, it’s a good idea to have a DNA Diet Test – which is a simple test that requires a cheek swab to determine:

  • How fast or slow your metabolism is
  • How well your body utilises fats and carbohydrates
  • Whether you have a sweet tooth and more!

A typical day’s diet for me

WATCH this video to get more insight into exactly what I eat in a day

Biogen Natures Energy

In a nutshell, I eat plenty of fruits and veggies in the morning, along with Biogen Nature’s Energy pre-workout drink before I exercise.

Then, after training, I like to have one or two egg muffins – which I make on a Sunday and keep a batch, ready to grab in the fridge for the week ahead.

ALSO SEE: My egg muffin recipe here, plus more of my favourite post-workout meals

I also love  grain-free crackers with a mix of toppings such as hummus, avocado, cucumber or cottage cheese as a mid-morning snack.

For lunch, I like to include healthy fats in my meal so that I’m fuller for longer in the afternoons, so I’ll usually sit down to a bowl of wild rice with pesto and a small serving of nuts or something similar.

Biogen Grass Fed Whey

For a mid-afternoon snack, I like to have a plain protein shake with water. Biogen Well Pure Grassfed Whey is my preferred choice because it contains no added sugar, preservatives or colourants.

For dinner, I keep it simple with a portion of legumes and a carb such as rice or quinoa, (I avoid heavy pasta at night) as well as lots of veggies and a dash of olive oil or coconut oil.

Eating for energy 

If you exercise most days of the week, you don’t need to be scared of eating carbs at night! They’re your body’s preferred source of energy – and the good news is, you’ll use up all your glycogen stores. Just keep your carbohydrate portions small and choose unrefined carbs.

If, like me, you have a sweet tooth- it’s a good idea to have a portion of Super Scoop before bed, which has been naturally sweetened with stevia. Or you could have 1-2 blocks of dark chocolate.

vegan chocolate mousse recipe

ALSO SEE: my healthy vegan chocolate mousse for an after-dinner treat