What I Eat In a Day: How I Stay On Track Working a 12 Hour Shift

Hello all! I wanted to give a shout out to my friend Dylan. He may never read this, but I wanted to put it out there anyways. He is a dearest friend of ours and recently started his own health journey. He’s lost quite a bit over the past few months just by watching what he eats. His biggest thing that’s helped is watching his hunger ques and knowing when he’s actually hungry and knowing when he’s eating because he’s bored. So, shout out to him and I’m rooting for him!

That being said, I wanted to show you all what I eat in a day at work and how I plan out my meals in order to meet my nutrition goals. On days that I work, I don’t focus so much on breaking it down into the amount of carbs or fats that I’m intaking. I focus more on getting my water in, watching the calorie intake, and reaching my protein goals.

Morning Workout Supplements – 03:00 am

  • Alani Nu Pre-workout in Hawaiian Shaved Ice
  • Ghost Whey Protein in Oreo

Water Intake: 44 oz.

Calories: 180

Protein: 25g

First Break – 10:30 am

  • Egg Scramble
    • Nature’s Promise Uncured Maple Turkey Bacon
    • 1 c. egg whites
    • 1/2 c fajita blend vegetables (bell peppers/onions)
  • 1/2 Kodiak Cakes power waffles in chocolate chip
  • Smuckers natural strawberry fruit spread
  • Vitamins
    • GNC Women’s Multivitamin: Energy & Metabolism
    • 1 Airborne Immune Support Supplement Gummy
    • 2 Goli apple cider vinegar gummies

Water Intake: 32 oz.

Calories: 385

Protein: 38.1g

Second Break – 02:00 pm

  • Parfait
    • 1 c strawberries
    • 2 oz. blueberries
    • 3/4 c Oikos Triple Zero greek yogurt in vanilla
    • Aurora Natural vanilla crunch granola
  • Alani Nu Energy in Hawaiian Shaved Ice
  • Vitamins
    • 2 Airborne Immune Support Supplement Gummies
    • 2 Goli apple cider vinegar gummies
    • Alani Nu Balance Pills

Water Intake: 12 oz.

Calories: 403

Protein: 20.7g

Commute Home – 06:00 pm

  • Cliff Builders in peanut butter
  • Alani Nu BCAA in Sour Peach Rings
  • Alani Nu Pump in Mango Sorbet
  • Vitamins
    • 2 Goli apple cider vinegar gummies

Water Intake: 28 oz.

Calories: 360

Protein: 20g

Post Evening Workout – 08:00 pm

  • Green apple slices
  • Justin’s Cinnamon almond butter
  • Made Good Crispy Squares in vanilla

Water Intake: 12 oz.

Calories: 363

Protein: 7.6g

Totals for the Day

Water Intake: 128 oz.

Calories: 1691

Protein: 111.4g

I switch things up all the time for what I take to work. There are also nights when I come home and I’m just famished and so I will eat more. Then there are days where I barely touch my food and just eat when I get home. Like my friend Dylan, I eat when I’m hungry and don’t eat when I’m not. I hope this helps for anyone wanting some new lunch ideas.

Thank you so much for reading and until next time…………….

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