The most frequent question I get asked is what types of meals or food do I eat in a given day. I, therefore, thought I would write about this and share what my daily plan is. I outline my “plan” as I don’t always follow my plan based on where I am or what I am doing in a day. As you know from previous blogs, I try to live by the 80% rule and therefore try to follow my plan 80% of the time. I find that this is the best approach for me as I don’t feel like my “diet” is controlling my life and is easy to follow.Here is an outline of my Daily Food Routine:
Morning
As you may know from my previous blog(My Morning Routine-http://kevinbradyhealth.ca/8-morning-secrets-to-a-great-day/) the first thing I consume in the morning is filtered warm water with either fresh squeezed lemon or apple cider vinegar. This cleanses the liver and also alkalinizes the system and gets the body started off in the right direction.
Depending on the morning and my schedule I either then go for my morning workout(Run, Swim, Ride or Weights) or if I am working out later in the day or taking the day off, I will go right to my shake. If I have my workout in the morning I consume my shake following my workout.
Breakfast
As most of you know, every morning when able(not travelling) I have my morning shake(See The Morning Shake – http://kevinbradyhealth.ca/the-morning-shake/). This is the most important meal of my day as if I go off track later in the day, at least I have fuelled my body with 2 litres of exceptionally healthy vegetables, fruit, protein and seeds.
I often pack some fruit and usually have a bag of nuts and seeds(almonds, sunflower seeds, raisins) in my car for a mid morning or mid afternoon snack which I usually have when I am driving to appointments. On other occasions, it is a life saver when I don’t have time to stop for lunch or dinner.
Lunch
My plan for lunch is to consume whole, plant based non-processed foods. Therefore when I am out for lunch I look at the menu and try to get the healthiest option available. If there is nothing very healthy at the very least I will have a fresh salad(or two) for lunch. I find a light lunch keeps my energy level at a high level all day long. If I am on the road I ofter look for fast food restaurants that serve a Burrito and load it with veggies and brown rice.
Afternoon
If I have a late day workout(which typically happens around dinner time), I will have some simple carbohydrates to provide quick energy for my workout. This may be fruit or a pre-workout sports drink. Following my workout I typically have a shake which consists of Vegetables, some fruit, Protein Powder, some seeds of some sort(chia, hemp or flax) and often put some Veggie Greens powder in.
Dinner and Evening
This is typically my largest meal of the day. I typically(when home) build a very large salad with multiple vegetables, avocado and have an Apple Cider Vinegar and Avocado Oil dressing. I also usually have either some concoction of either brown rice or quinoa. I also usually have some cooked vegetables such as Potatoes, Sweet Potatoes, Squash, Beets, Turnip, Green beans, Cauliflower etc. A couple of times a week I will have some sort of wild fish and typically will have Salmon, Haddock or Halibut.When able I try to have Wild Fish or when I eat meat I try to have Organic and Grass Fed meat. I also like and have healthy pasta at least once a week with a vegetable tomato based sauce.
I typically do not eat in the evening other than most nights I have a piece of Dark Chocolate or Vegan Fudge when I feel like something sweet.
As I said earlier, I do deviate from the above from time to time but as you can see it is pretty much a non-processed, plant-based menu. Also, I should note that I mix and match between many different combinations of above so I never seem to get bored with my food options.
I also now know the days that I do not eat well as I either don’t feel well that same day or the next day my joints feel achy and hurt. This is a result of Inflammation due to poor food choices as well eating a highly Acidic diet. I also know when I eat well as I feel really good, have great energy, have amazing workouts and sleep really well.
My Evening Tally
As many of you know, prior to going to sleep each night I take about 1 minute and summarize my day as I outlined in my blog – The Importance of Keeping A Log – http://kevinbradyhealth.ca/the-importance-of-keeping-a-log/. I find that this gives encourages me when I have a great healthy day and motivates me to do better the next day when I have gone off track.
Have a great healthy day, Kev
5 comments
Thank you Kevin, always struggling to find new healthy recipes. I heard not to mix protein and fruit together in your morning smoothie. What are your thoughts?
thank you,
Melanie
Hi Melanie. Thanks for your question. I have heard that but have not found any evidence not to mix them. I will ask our nutritionist and get back to you
thanks
Hello Melanie. Whole protein requires an acidic environment in the stomach for breakdown. Fruit is easier to digest in and alkaline environment. Eating them both together impairs digestion of both. So for those with digestive issues, it is wise to eat fruit alone.
However, protein powder is already broken down into individual amino acids and really easy to absorb. So it should be fine.
Hi Kevin.
Another inspiring story. As a member of your family circle, I often wonder what keeps you going. You seem to accomplish so much in a day and are motivated cpntinuously to keep your business thriving, be active in the community and always be there for your family.
You have told how you think your diet influences your achievements. Your knowledge of nutrition amazes me.
I am glad you have shared this knowledge with the readers of your blog.
… Marge
Always inspiring Kevin! I have also heard and read to blend your smoothie first with all the ingredients except the protein powder, then lastly add the protein powder and blend very quickly – only for a few seconds. Blending it too long breaks down its structure and therefore less effective.