Lauren's Latest

What I Eat In A Day + Recipes ;)

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One of my most asked questions is to share what I eat in a day! Nutrition is something that I firmly believe should be super personalized and dependent on your lifestyle and amount of exercise you are getting on a daily basis. But I wanted to share with you what I have been doing for my nutrition and share a bit about how I have been eating lately!

For guidance and assistance with all of my nutrition needs, I recently started working with a 1:1 coach at RP Strength. “Their mission is to deliver the most effective, scientifically sound and reliable diet and training consultation to anyone who wants to use it to achieve results.” For me personally, I only partner with brands that deliver the best of the best and I believe RP does just that. Everything they do is backed by peer-reviewed literature and experimentally confirmed theory. To put this in simpler words :) , everything they do is evidence based nutrition.

One of my most asked questions is to share what I eat in a day! Nutrition is something that I firmly believe should be super personalized and dependent on your lifestyle and amount of exercise you are getting on a daily basis. But I wanted to share with you what I have been doing for my nutrition and share a bit about how I have been eating lately!

For guidance and assistance with all of my nutrition needs, I recently started working with a 1:1 coach at RP Strength. “Their mission is to deliver the most effective, scientifically sound and reliable diet and training consultation to anyone who wants to use it to achieve results.” For me personally, I only partner with brands that deliver the best of the best and I believe RP does just that. Everything they do is backed by peer-reviewed literature and experimentally confirmed theory. To put this in simpler words :) , everything they do is evidence based nutrition.

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As an athlete competing at the highest level, every little edge I can get will carry over to my performance when it matters. Nutrition is one of those that is high on my priority list. If you’re ignoring your nutrition and constantly putting it under stress and fatigue, your performance will suffer. I’ve seen it first hand where all of sudden I’m not eating enough calories to fuel my training and an injury breaks out. You owe it to your body and yourself to prioritize controllables like this. You might notice you sleep better, you have less inflammation, you’ll feel better and just all around be a better person.

Now I know I’m rambling on right now, but I just want to stress the importance of this topic and how if you don’t know what you’re doing or where to get started with your nutrition. My one piece of advice is to reach out to someone who is more knowledgeable than you and has that experience. I’ve been all over the place with my nutrition from paleo to intermittent fasting to a little bit of zone to macro counting. We’re all different and what will work for someone else might not work for you.

So if you don’t have the money for 1:1 diet coaching, well not only does RP has tons of different templates to fit your needs but they also have a Diet app.Their app is incredibly easy to use and allows you to stay on track with the goals you are working towards. 

Here’s a few reasons why I love it:

Plans Meals - giving the appropriate amount of macros for my upcoming week’s meals and allows you to choose your favorite foods as well as giving you a sample grocery list!

Helps You Stay Accountable - sends you notifications on what, how much and when to eat based on a personalized journey

Adapts to Anyone’s Life & Fitness Goals - EVERYONE is different, which is what I have emphasized above and why I love RP Strength. They personalize each meal/recommendations to YOU, so what I’m eating below is completely different than what you may need for your intended results. It also reviews your progress each week and adjusts as needed!

Here is what a typical training day of eating (2 training sessions a day) looks like for me

TimeFood/activity
7:30 am
4oz any lean protein source, small handful of greens, 1 serving healthy fats, 60g healthy carbs
9-11 amwith training, 15g whey protein with water, 60g healthy carbs
11:30-noon4oz any lean protein, small handful of greens, 60g healthy carbs
1-3 pmwith training, 15g whey protein with water, 60g healthy carbs
4 pm4oz any lean protein source, small handful of greens, 1 serving healthy fats, 60g healthy carbs
7 pm4oz any lean protein source, small handful of greens, 1 serving healthy fats, 60g healthy carbs
Near bedtime3oz any lean protein source or 20oz casein protein source with water

As you can see my nutrition is based upon my workout schedule! This varies, of course, with rest days and on weekends if I am doing lighter training! These are just my guidelines for heavy training days. Below I’ve attached a few links to my Day of Eating guide where I go a little bit more in depth about my nutrition and give you an example of my daily menu as well as a recipe guide with some of my favorites including eggs in oatmeal and my moms famous guac! I promise it’s a huge hit!

For more on RP Strength click on the link below and use my referral code LFISHER for discounts on the RP Diet App or on their website!

Finally, last piece of advice before I sign off: DON’T LET PERFECT BE THE ENEMY OF PROGRESS. The world is not going to end if you have a cheat meal once or even twice a week. Heck, I promise enjoying yourself on your birthday or a holiday won’t kill your progress either. For me, I actually have one day a week where I don’t even worry about sticking to my plan and I go out to enjoy a nice dinner with my fiancé and go out for ice cream after. If I was 100% strict all the time, I would not be able to stick with this and it would do more damage than good. So I promise next time your friends invite you out (post quarantine) drinks and all, it won’t ruin anything. :) Just remember me and say Lauren gave me permission to enjoy myself!

Curious to hear, comment down below what your nutrition looks like or if you have any questions!

Appreciate you if you read the whole way through!

Xo,
LF

I would love to hear what you thought of this blog, so please comment below and share your thoughts and questions you may have. I'll try to get back you as soon as possible 😊

xo, LF