Before we get started with what I eat in a day, let’s talk about tracking your food. There are many ways to track the food you eat. You can: set your goal to be under/over a certain number of calories, meet a set number of macronutrients, and there is the all popular point system.

My Fitness Pal:

I personally track my macros and calorie intake. This is may or may not be the best method, but it works for me. Better yet it is cheap and convenient. The app I use to track my food is My Fitness Pal.

I have the app installed on my phone, so it is easily accessible. It is also possible to use their website. Here is an easy setup guide:

  1. Set up an account at or on their app
  2. Add your personal information as well as your weight loss goal
  3. My Fitness Pal will give you a set calorie goal with macros to meet (I personally adjust my macros to 40% carbs, 30% fat, 30% protein)
  4. Start tracking your food

 Full Day of Eating:Western Bagel My Fitness Pal Breakfast


I try to keep my breakfast light with a bit of protein, carbs, and fat. This way my body can have some energy to get the day going. Don't forget your Blueberry Alternative Bagel!

 Western Bagel My Fitness Pal Lunch

 For lunch, I am usually at work and will stick with a protein smoothie. I either bring in a pre-made smoothie or bring the ingredients in a ziplock bag and make it at work. 

 Western Bagel My Fitness Pal Dinner

 Dinner is my main meal! I get most of my protein needs from my dinner. Another preference of mine is to not eat super late unless I plan on doing some sort of physical activity before I go to sleep.

 Western Bagel My Fitness Pal Snacks

 For the most part, I like to have either a fiber bar or protein bar on me for when I need something to snack on. If not, no worries I will just track as I go and try to keep my intake of "bad" snacks to a minimum.

 Western Bagel My Fitness Pal Totals

As you can see, My Fitness Pal gives a lot of useful information.  On this particular day, I did not meet my goal calories. To avoid this, some people do what is called pre-tracking, pre-tracking is an easy way to avoid going over your macros.

Basically, you track the food you are planning to eat for the next day and you are set. I generally track as I go, but on days where I might go out to dinner, I might pre-track food to leave a given number of calories for not so healthy food choices.

Also, this was a day where I just stayed in the office and did not do a whole lot of moving around.  On days where I go to the gym or go for walk/jog/run, I will usually add another meal and might go over my calories. Here is what my pre/post gym meal will usually look like:

This meal is usually packed with protein!

Things to note:

All my meals were quite simple to make and not time-consuming whatsoever. This for me is key, especially on days where I really want to cave in.

On days where I have more time, such as non-work days, my meals vary.  This is where tracking macros on my phone become super helpful. As long as I track my macros, I stay around the same calorie intake and meet my macro needs.

Western Bagel My Fitness Pal More Snacks


This is what works for me and what works for you might be a bit different based on your macronutrient needs.