What I Eat In a Week

What I Eat In a Week

One of my most common questions I get asked on my Instagram is "what do you eat?". I can understand the question completely as when I started doing the Sweat with Kayla app and workouts I used to DM other Instagrammers with this question all the time. I'd never get a response and would feel incredibly frustrated. I had been working out for 6 months, and although I was proud of how far I'd come, I felt that I could get better results if I changed my diet. Plus I was sick to shit of it! At the time I was following a low carb diet and I'd usually sit at around 800 - 1000 calories a day. I ate a LOT of salad and it was becoming boringgg.

The diet that Kayla recommends in her HELP guide is actually really good, it was just that I was only finding my feet with cooking and even the most basic recipes had me feeling overwhelmed. I had been hearing lots of the girls who were doing Kayla’s program talk about "macros" I had no idea what these were, but after some Googling, I decided I needed to try this! Macros is an abbreviation for macronutrients which are comprised of carbohydrates, protein and fats. Your body will need a certain percentage of these macros in order to function properly. I used an online calculator to find my macro percentages, but was concerned about following these numbers so closely, when the questions I had been asked were so general.

Lean Chicken with Zesty Greens from Youfoodz

Lean Chicken with Zesty Greens from Youfoodz

My hairdressers brother is a strength coach (doesn’t all great advice come from your hairdresser?!) and I’d heard great things about him so I sent him a text and he was able to calculate my macros for me based on my daily activity and my goals. My initial goals were to lose body fat, I wasn’t sure how much but just thought I’d give macros a go and see how I go. He started me on 1,600 calories a day and after 4 weeks I was happy with the fat I had lost so we moved up to 1,800 calories and I started incorporating weight training into my routine. Best thing about doing weights? You can eat more as I found out!

My macros currently sit at:
Protein: 120g
Carbohydrates: 240g
Fat: 45g
Fiber: 25g
Sugar: 74g

I eat a high carb and low fat diet, which, if you search in Google, is not very common, especially if you aren’t a vegan. In fact, there are double the search results for a high fat, low carb diet. So if I find a recipe I’d like to cook but it contains too much fat, I’ll look for substitutes. For example, I’ll use low fat cheese, or I’ll specifically search for recipes that don’t contain eggs or oil.  

The below is an example of the types of food I’ll eat in a week, that help me stick to my macros each day. Most green veggies don’t contain high levels of macronutrients, but they do contain many health benefits so I’ve put that into a section labelled "Good For Ya", haha.

Best thing about macros? You can eat what you want, as long as it fits your macros! 

Best thing about macros? You can eat what you want, as long as it fits your macros! 

High in Protein

High in Carbohydrates

  • Banana
  • Rolled oats
  • Sweet potato
  • Refried beans
  • Corn
  • Wholemeal wraps/bread
  • Wholemeal pasta
  • Wholemeal couscous
  • Vegetarian fritters recipe here

Good For Ya  

  • Tomato
  • Spinach
  • Lettuce
  • Carrot
  • Mushrooms
  • Broccoli

My Favourite Low-Fat Subs

  • Light Philadelphia cheese
  • Low fat mozzarella
  • Skim milk
  • Low fat sour cream
  • Olive oil spray instead of oils when I’m cooking