What I eat each day varies from day to day because I don’t follow a meal plan. I love trying new food but, I usually follows the same guidelines. I don’t make myself eat specific foods each day but I do require myself to have enough different nutrients: healthy fats, lean proteins, natural sugars, healthy carbohydrates and necessary minerals.
During the school week I only have about 10-20 minutes to make breakfast (even with waking up waay too early) so I plan on making quick and easy breakfast foods,making sure they are nutrient packed so I am full for a few hours. On the weekends I have very long days at the barn, competing, or working out so I make sure I have a bigger breakfast that will last me through most of my activities. I love trying new foods, especially when my stepmom, (who is a chef) creates new recipes. Sometimes my breakfast include new additions, but for the most part it stays the same.
Low-sugar high-protein plain yogurt with fruit and nuts, sometimes oats for texture. This is a perfect example of a nutrient dense breakfast incorporating all necessary nutrients to start the day right!
No sugar-added protein packed oatmeal with fruit and a nut butter (for healthy fat). This is a great example of a nutrient dense breakfast because the oats are a low-glycemic index complex carbohydrate. This provides great fuel as opposed to other refined grains. The fruit fulfills that morning craving for sweets and the nut butter provides a source of healthy fat that's necessary for a balanced diet. Sometimes I add low-sugar high-protein plain yogurt on top of the oatmeal to add a creamy dessert aspect to the meal.
Multigrain bread toast with a form of nut butter and fruit on top. The toast is a complex carbohydrate that will provide fuel but will last longer than refined carbohydrates like white bread and will add fiber to your diet.
Looking for a more savory way to go? Somedays I wake up and I really just want some good savory food that will fill me up. Toast with eggs, arugula/spinach, and/or grilled vegetables is the way to go! I love adding a little paprika, cayenne or hot sauce on top just to add a little kick ;)
This next breakfast feature is a spin off of a beloved classic: the PB&J. Except, mine includes multigrain bread, unsweetened/unsalted peanut butter, seeds (flaxseed or chia seeds or a blend) or oats, with berries as a substitute for the jelly. I have been finding that I am finding the store bought jelly/jam really unfavorable and too sweet for my taste pallet now. Raspberries, blueberries or bananas are perfect and give a flavor punch! I tend to just use one piece of bread and cut it in half so I eat half the carbs but eat the same quantity of deliciousness inside, except if I plan on during a long run or a long day at the barn I use an additional slice of bread because I need the carbohydrate calories to burn off in my exercise.
Sometimes I have those weeks at school when I know I will be doing hours of cramming of work each night and I know I will be dead in the morning so I usually bake something sunday that will last me mostly through that next week for breakfast. The recipes vary because each time I make something I alter it in some way to try and improve it. I will post all the recipes on my instagram account @inthetack_onthetrack !!
During the week I eat lunch at school in my cafeteria. I usually go to the salad bar, make a pile of the darkest greens I find and put a medley of peppers, cucumbers, onion, carrot and a protein source of either beans or chickpeas and put some red vinegar on top. Sometimes when I don’t eat much breakfast I get half a sandwich and veggies on the side. My sandwich usually consists of one slice of multigrain bread cut in half with either: #1 lettuce, tomato, swiss cheese and avocado or #2 tuna sandwich with lettuce. I’m pescatarian so I don’t get any of the deli meats but I used to get turkey, swiss cheese, tomato and avocado and it was good! During the weekend I either don’t have lunch because I’m at my barn or at a horseshow or I have a medley of leftovers I find in my fridge. I’m one of those people that LOVES leftovers (if they’re good) because there is minimal preparation but the food tastes great!