I have had a few people ask me what “diet” it is I am following so I have decided to share a day of my foods with you on here. I am not on any specific “diet” as I am not avoiding any foods at all on this journey towards better health and fitness. I am however carefully planning my meals around a slight deficit daily caloric intake, also known as Flexible Dieting or IIFYM (if it fits your macros). The concept is pretty simple – you calculate what calories your body need in for it to function: either to remain the same, to lose weight or to gain weight. There are many calculators out there that can do this for you or you can enlist the help of a nutrition coach. I had my macro nutrients calculated by a very experienced coach who keeps me accountable on a weekly basis - again the calculator can do this for you. I have always believed that being accountable to someone else (until you are comfortable and ready to do it on your own) can be very helpful especially in the beginning.

You will notice that I eat the same food every day. It is what I enjoy and I feel good when I eat this way. This is a personal choice and it is important to find out what works for you. If you are doing something you dont enjoy or like doing the chances are very slim that you will stick to it forever! I change my food usually every 2-3 weeks. By changing my food I mean I will mix up the vegetable choices and perhaps change the proteins, it depends on what is available. But my rations remain the same and I focus on eating food that nourish me.

Over the years I have tried various diets/programs by copying what other people were doing – and even though there were short term results – I could never stick to any of them long term. I also never felt properly fuelled. I was always feeling deprived and the more I tried not to think about food the more obsessed I became with it. Flexible dieting has totally changed my life. No food is out of bounds and I am in complete control of what I eat which also mean that I am in complete control of how my body feels.

This is a great responsibility and I love getting more in tune with my body and understanding it better, FINALLY. I have never felt stronger or healthier. With this new found wisdom comes a strong will to do what’s best for my body. After living a rather reckless life when it comes to nutrition and overall health for as long as I can remember – I am extremely grateful that I have come to this level of awareness before any serious damage was done to my body, I mean its not like I can go and swap it for a new one! This is something I am very grateful for every day.

Ok so here we go, my Daily Macros are based on my current state of health and very specific fitness goals and was calculated with those in mind. These numbers may not be right for you, if you want your own personalised Macros please contact me via the contact form:

  • Protein 170g
  • Carbohydrates 132g
  • Fat 65g
  • Fibre 25-30g

06:45 Wake up and put some music on J it’s important for me to start the day on a good note wink wink.

07:00 Jump in shower and get ready for work.

07:30 Breakfast: Sunday to Thursday I eat the following: 3 egg whites, 1 whole egg, 50g oatmeal with ½ scoop of Whey Protein, 1TBS flaxseed meal, 1TBS chia seeds, 1 piece of fruit (usually 1 small green apple or 250g of Cantaloupe Melon). I mix the flaxseed, chia seeds, oatmeal and protein together with boiling water – it’s delicious!

08:00 Start work and have 1 cup of freshly brewed coffee with 45ml of full fat milk.

I drink 1.5 L of water between 08:00 and 12:00

12:00 Lunch: Sunday-Thursday is the same foods: 140g chicken, ½ cup tomato, ½ cup capsicum, ½ cup cucumber, 2 TBS low fat cream cheese. Sometimes I just have a plate with everything cut into strips and use the cream cheese for a dip – other times I have it stir fried or in a coconut wrap (paleo wraps). This lunch is really filling (although it may not look like allot) and it’s nice and light, so I don’t feel lethargic after lunch when I need to go back into the office. If I want something sweet I will have my other fruit after lunch (if not then after dinner).

I drink another 1.5L of water between 12:00 and 16:30

13:00 1 Cup of freshly brewed coffee with 45ml of milk.

17:00 I do my workout that generally consists of a warm up, skill work or gymnastics work, strength work and then a WOD (workout of the day). I have a Crossfit coach that does my programing remotely and I log every single workout I do. My workout is never longer than an hour, usually shorter and I have recently started the ROMWOD program which is anything from 20-50 minutes of stretching/mobility after I have completed my own program. I work out Sunday/Monday/Tuesday/Thursday/Friday (note these meals & training schedule is for when I am deployed in Kabul for a 12 week rotation).

Post Workout I will have ½ or 1 scoop of Whey protein with water or coconut milk within 15 minutes of finishing my training. This is not something I do every day – it depends on the amount of protein I have in my meals throughout the day.


18:30 Dinner: Sunday-Thursday, again it’s really just the way it is prepared that I vary every so often or when I feel like something different. 140g chicken, ½ cup tomato, ½ cup capsicum, ½ cup onion, 1 cup broccoli, 1 cup mash/or boiled potato/or 2 cup cooked quinoa (1/4 cup raw).

20:00 Either Biltong, which is self-made beef jerky or another protein shake, 1 apple with cinnamon and if my fat intake is not yet met then a tablespoon of peanut butter to dip my apple into. I am usually on par with my proteins and fats and most nights are left with a fruit to eat.

I continue to drink water between 16:30 and bed time as and when I feel the need for it and always ensure that I stay hydrated during my workouts.

However, an example of a drastic change in my meal plan, last night I decided that today I want to have some chocolate Jell-O pudding because I love chocolate and why not! So, what I did was cut my fruit for the day (to reduce the carbohydrate/sugar total) and swapped my mash potato with quinoa to reduce my fat – that way fitting this chocolate Jell-O pudding snug into my daily macros. I understand the sacrifice I am making nutrient wise and am willing to make it. This is again a personal choice. I am not blindly just swapping foods or eating foods with very little to no nutrients. I have taken the time to learn about what my body needs and why, I have taken the time to pay attention and know how my body responds to certain foods. All of this information helps me to make educated choices when it comes to MY BODY.

So what can YOU do?

  • Drink more water (40-50ml per kg is what I base my water intake on). This is possibly one of the best things you can do for your body! If you’re not nearly at that amount start slowly and increase your intake weekly by 250-500ml. The slower the process of change the more likely it is to be permanent and become a way of life.

How can you build more water consumption into your day? Try these tips:

  1. Carry an insulated sports bottle with you and fill it up periodically.
  2. Keep a glass of water on your desk at work.
  3. Keep another glass next to your bed. Many of us wake up dehydrated first thing in the morning.
  4. Switch one glass of soda or cup of coffee for a glass of water.
  5. Drink small amounts of water throughout the day.
  • Learn the basics (Read about the macro nutrients, what they do in the body and why we need all 3 of them). There is a great sense of comfort that accompanies knowledge – stop following others blindly and know exactly WHY it is you do what you do. You will also not look like a dear caught in headlights the next time a person asks you – so why do you eat only 70g of fat per day? Trust me it’s not a great feeling when your there all guns blazing behind WHAT you’re doing and you have absolutely no idea of the WHY you are doing it!
  • Be brave – food is NOT the enemy (THAT’S ALL FOOD). We just love to put things in boxes of either good or bad so that we can either punish or reward ourselves when we eat it! Try and look at food as a fuel – that’s all it is. I like to remind myself…you can’t put crap in a Ferrari and expect it to run like a dream!
  • Do some soul searching – look at the relationship you have with food. It is time for brutal honesty and no more excuses. Do you use food as a reward? Do you use exercise as punishment? If you do then there are deeper delving to be done – which could be as simple as practising meditation but it usually requires a lot more digging than that. This is something that you can discuss with a life coach/therapist or someone that you feel is in a position to give you advice on the matter. And believe me when I say there are very few people who have a healthy relationship with food and their bodies – so don’t think you are the odd one out.

If you would like more information on how to build a healthy relationship with yourself and to change your lifestyle by changing your nutritional approach please contact me via the website. I would gladly answer any questions you may have related to the above post.

Love and Light


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