What I Eat In A Day: Full Day of Eating on a GLP-1 (116lbs Weight Loss)

[00:00:00]Let's go over what I eat in a day. Hello and welcome to Amanda Wagner Wellness.

[00:00:03]My name is Amanda. I'm so excited to have you here. On this channel we talk about all things weight loss, weight management, tools like GLP-1s, fitness, nutrition, and everything in between.

[00:00:12]Today we are going to go over everything that I eat, breakfast, lunch, dinner, and any snacks that I have in between.

[00:00:17]And I'm going to show you how I prepare some of them. Before I get into all that, I just want to give you a quick disclaimer. I'm not a doctor or healthcare provider, so please speak with your doctor and wellness team before making any changes to your diet, exercise, or medication regimen.

[00:00:30]Everything on this channel is based on my opinions and experiences. And everything that I eat in the day is based on my own nutrition and healthcare goals that I have set with my own personal healthcare provider and registered dietitian. So if you want to set your own healthcare goals, please go ahead and speak with your healthcare team. Because my calorie, protein, and fiber goals are going to be very different than yours. But if you see a recipe that you like, feel free to take that recipe and incorporate it in to meet your needs, because everyone's needs are different. Some people eat more, some people eat less. Um I am a very active person and I am in maintenance. So, with all that said, let's get into today. So today I am going for quick and easy. I was traveling last weekend. I'm traveling again next week, and so I don't need a bunch of ingredients lying around this week, like when I meal prep a bigger breakfast. So I'm going for simplicity.

[00:01:18]So this week for breakfast I am doing a breakfast sandwich. Um and so what I have is a slice of this is the Canyon gluten-free um country white bread, because I can't have gluten. So I'm going to toast this and cut it in half and that's going to be my base. Um and then I have some spinach and a big old slice of tomato. I'm going to add that to the sandwich. I have a piece of Jimmy Dean's turkey sausage, like one of the patties. I've already cooked that in the air fryer. And then I'm going to um serve it with an orange, because it's delicious and summery.

[00:01:50]And then I am going to cook two egg whites to put on the sandwich. And that's going to be it. So it'll be the bread, um spinach, tomato, sausage, and two egg whites with a orange on the side. So, to cook my egg whites, I'm going to spray my pan, just lightly mist it. This is avocado oil, you can use any oil. And then, um, you could use like cartoned egg whites and measure it out, but I am just going to crack two eggs and get the egg whites in here.

[00:02:18]Wee! I'm kind of pass it back and forth.

[00:02:20]Now, they do have like egg separators that you can buy if you want that.

[00:02:25]>> [laughter] >> I'm too lazy for that. My mom got me one and I hate I don't think I've ever used it, but she uses it when she's visiting.

[00:02:31]All right. So, just make sure you don't get any shell in there when you do that.

[00:02:36]All right, I got my two egg whites.

[00:02:38]The great thing about egg whites is that you get the protein without a ton of the extra calories. So, that's always nice. So, I'm going to go ahead and cook this up over like medium medium low, kind of making it into like a flat piece, but you could scramble it if it's easier.

[00:02:54]And while that cooks, I'm going to toast my bread cuz I want it toasty. So, let me come back and show you what it looks like when it's all ready.

[00:03:00]>> [clears throat] >> All right, the eggs are done and everything's ready to assemble. So, I sliced up my orange over here. I put my eggs on top of one of the slices of toast. I just cut them the long way. Um, I actually fold this into like folded it over and then I folded it over again to fit it on my sandwich and to give it a little bit of density. I am going to season with a little bit of salt and pepper. I like to salt or season on the egg, but add seasonings as you like.

[00:03:24]And then, I'm going to put my turkey sausage patty on there and some spinach. I don't think I'm going to need all that spinach, that's a lot of spinach. Actually, I'm going to put the spinach down here so it doesn't spill off.

[00:03:40]And that can help hold it in place for me.

[00:03:47]Here we go.

[00:03:49]That way I can get a little bit more on there.

[00:03:52]Okay, and then I'm going to put my tomato I'm going to put a little bit more black pepper on top of my tomato cuz I love a black pepper seasoned tomato.

[00:04:02]And my piece of turkey sausage, and then I'm just going to top it with the rest of my bread, and breakfast is ready to eat. Look at how There we go. Look at how nice and thick this sandwich is. Oh my goodness. I cannot wait to bite into that, and it's not going to make me too full. This is a nice like light, but still filling enough breakfast that it's going to get me through my workout in my morning until lunch. So, let me get you a close-up.

[00:04:35]All right, I taught my class, I went to the pool with the kids, and now it's time to make a late lunch. So, this week I am making chicken salad, and I'm going to serve it with some grapes and rice, and I'm actually going to put it on a wrap. So, let's get started here. So, I have all of my ingredients.

[00:04:49]I'm going to start with a big mixing bowl, >> [clears throat] >> and to this big bowl, I'm going to put in 16 oz of chopped chicken. This is chicken breast, and yes, I did weigh it, so it's 16 oz. And then I'm going to put in a half a cup of plain Greek yogurt.

[00:05:05]So, I used the Fage Total 0%.

[00:05:09]That's what I had in the house, so I'm going to put a half a cup in here to make my chicken salad mix dressing. And then I've got a quarter cup of mayonnaise. I like the avocado oil mayonnaise, but you can use any mayonnaise that you have. Um all right, so a quarter cup.

[00:05:30]And then I'm going to add in So, I have some ingredients here. I have about a half a cup of finely chopped celery, a quarter cup of finely chopped red pepper, and a quarter cup of Craisins. These are the less sugar ones. Oh, I have this backwards. The These are the Ocean Spray Bold Sweet Tart Craisins Dried Cranberries 50% Less Sugar. So, I'm going to put those in there.

[00:05:56]And then, I'm going to add in 2 tsp of Dijon mustard.

[00:06:01]You just You just have to trust me on this one. I'm not a a mustard or Dijon mustard kind of girl, but it does work in this recipe.

[00:06:11]Okay.

[00:06:13]And then, 1 tsp of vinegar. You could use any vinegar, but I'm going to use this red wine vinegar, just a teaspoon of it.

[00:06:24]And then, I'm going to season it with salt and pepper, just to taste, whatever you like.

[00:06:32]Let's finish this up and throw it away.

[00:06:38]So, I was really wanting to make this because when I went away for the weekend, I went to Chicken Salad Chick, and I've been thinking about chicken salad ever since.

[00:06:45]So, um I have here a half a cup of thinly sliced almonds. I'm going to add that for some crunch as well.

[00:06:52]And I'm just going to mix this all up, and that is my chicken salad mixture.

[00:06:56]And the great thing about this is that this is a really easy lunch. I can literally just weigh out a portion each day, um instead of having to put it in individual containers, and just put it in my wrap, and it's ready to go. Or, you can individual container it if you prefer, but I'm just going to leave it in this bowl. Well, I'm going to put it in a Tupperware bowl with a lid, or Tupperware container with a lid, actually. Um And then, I'm just going to take out what I need each day to fill my wrap.

[00:07:25]Cuz that makes it nice and easy. You could serve this with like some high-fiber crackers, rice cakes, whatever you enjoy, but I'm going to put it on a wrap because these wraps have a little bit more fiber than um like the crackers that I can eat and stuff do. I can't have gluten, so it makes it a little bit more challenging for me to find those like high fiber but like lower carb type options. Um so I'm eating it with the Mission gluten-free flour tortillas.

[00:07:54]And in these gluten-free tortillas, I'm getting 2 g of protein and 7 g of fiber, which was literally the best that I could find at the store. Um but they're delicious, so I'm going to be okay with that. So that is my mixture.

[00:08:08]I'm going to put this on my wrap with some spinach and a slice of tomato, and I'm going to serve it with um some apple slices and some grapes, and I'll show you what my plate looks like once it's all ready.

[00:08:26]All right, before I head out to sub a class, I need to get my afternoon snack on, and I would like for it to have some protein. So I'm going to do what I love to do every single day and have a Greek yogurt motivated focused afternoon snack. So I like the Oikos Triple Zero vanilla Greek yogurt. If you don't like this kind of yogurt, you can use any yogurt. I'm not saying this is the kind you have to use.

[00:08:50]I'm saying this is the kind that I like.

[00:08:52]And if I'm going to eat something, I want to enjoy it, so I'm not tempted to eat something else later. So I'm going to get my serving of this in a bowl. One serving is 3/4 of a cup. That's 100 calories and 17 g of protein.

[00:09:12]Oop, a little bit more.

[00:09:14]There's my 3/4 of a cup.

[00:09:17]And then I'm going to add in 2 Tbsp of no sugar added Cool Whip to make this a little bit fluffier. You don't have to use this. You could use any whip You could use any whip topping or you could skip it um if you prefer, but I like Cool Whip, and I have no problem adding a little bit of it to my day. It makes the yogurt fluffier and fuller. It makes it taste like a treat and I enjoy it.

[00:09:42]So, um next up, I'm going to add in a tablespoon of the Jell-O no sugar added banana cream pudding mix. This is going to kind of make it taste like banana pudding.

[00:09:55]It's really tasty. I don't have the banana flavor very often, but it is a fun to have on hand. A nice change from some of the other flavors that I get.

[00:10:04]And I'm going to hang on to this. I will reuse this packet throughout the rest of the week, so I'll put that in a Tupperware.

[00:10:10]And then I'm going to mix this really well. So, the yogurt, Cool Whip, and banana pudding mixture.

[00:10:19]I'm going to add in a tablespoon of chia seeds, which means I'm going to need to let my yogurt sit for a little bit before I eat it. So, once this is all done, I am going to put this in a refrigerator for about 10 minutes before I enjoy, so that those chia seeds have a few moments to kind of absorb the moisture from the yogurt. You could make this ahead overnight as well if you wanted to.

[00:10:40]Then, I'm going to top this with a little bit of I got some protein Max granola here. You can use any granola.

[00:10:50]This is the kind protein Max peanut butter granola, so I'm going to put a little bit of this. A serving is 130 calories for the snack size, 7 g of protein. And then I'm going to put some strawberries and half of a banana on here as well.

[00:11:04]Um and I'm going to let this sit in the fridge before I top it with everything.

[00:11:07]Once it's been sitting in the fridge and then I take it out and I top everything, I'll show you what it looks like.

[00:11:20]So, it's very summery here and I have been craving something like fruity, but delicious, but light for dessert. So, I thought I would make a fresh strawberry mousse, but I'm going to make it high protein. So, ingredients that I need, I need cottage cheese, I need fresh strawberries, sugar or sugar substitute, whatever you like to use. You're going to want a blender or a food processor, and then a whipped topping of your choice. I'm using the Cool Whip zero sugar. If you don't like that, you can use something else. That's totally fine, but I'm okay with that. So, um that's what I'm going to use. So, I have 1 cup of cottage cheese. In my house, I had the 2% cottage cheese small curd from Breakstone's. So, I'm going to put this in my blender. Now, you'll know that if you watched me for a while, you know that I like to blend my cottage cheese, but since I'm blending it already, I don't need to do it twice.

[00:12:10]So, I'm just putting it right in there as is.

[00:12:13]And then I have a cup of um fresh strawberries that I have just like cubed up, and I'm going to put that in there. And then I need 2 tsp of sugar.

[00:12:27]And you can add more sugar to taste or your sugar substitute to taste if it needs to be sweeter because your strawberries are more tart or whatever.

[00:12:34]And then you're just going to put the lid on this, and you're going to mix this. The idea here for a mousse is that you want it to be thick and creamy. Um we are still going to add the Cool Whip afterwards, we're going to fold that in.

[00:12:45]Um but I'm going to go ahead and blend this. So, let me skip ahead for you so you don't have to listen to it.

[00:12:50]All right, once that has been mixed up, you're going to add in your or fold in your Cool Whip or your whipped topping.

[00:12:58]So, I suggest starting with about a third of a cup, but you can always add more if it's not thick enough. Um you can do this in a bowl. I'm just going to do it right here in the blender because fewer dishes is always a good time for me, especially in the summer. I swear I have been busier this summer than I am during the school year. It's been crazy. Usually, summer is a time to slow down, but not this year.

[00:13:19]Now, this will need I would say 4 hours to overnight to really set in the refrigerator. So, you're going to want to give it time.

[00:13:29]That's why I'm making it I literally just finished lunch and I'm going to let this sit until after supper tonight.

[00:13:36]And then this is two servings. So, one for me, one for my husband.

[00:13:40]Our kids had an ice cream treat today. It's summer.

[00:13:45]They get a little bit of ice cream. So, I do suggest tasting this just to make sure it's sweet enough. Then you're just going to pour it into like two dessert cups. If you want to add more Cool Whip for it to be creamier, you can. But then you just put these in the refrigerator, let them sit for 4 hours to overnight and then they're all ready for you. So, I'll show you what these look like later.

[00:14:04]Hello. So, I got back from Placentia late tonight. So, I actually already had dinner. My husband made a delicious turkey shepherd's pie inspired dinner.

[00:14:15]So, it's ground turkey, a little bit of gravy mix that we just put in there, frozen peas and carrots and an onion.

[00:14:23]And then we just boil and mash up some potatoes and put those on top, throw it in a casserole dish and bake it. It's delicious, it's hearty and so that's what we had. We We actually had some ground turkey that needed to be cooked and he was hungry. So, if he's going to cook, I'm going to eat what he makes me.

[00:14:40]But that was already eaten. So, let me put in what it looks like here.

[00:14:51]So, that was dinner. It was very delicious and I'm really glad I got to eat it because this week I'm subbing a bunch of classes and I was traveling all weekend. So, I do have a slightly larger appetite this week and that was like a really great dinner to keep me full with not too many calories, which is great.

[00:15:07]And then dessert is ready. So, this is the protein strawberry mousse that I made earlier today. I have one for me, one for my husband and I'm going to go ahead and eat this and I will let you know how it tastes. Let me get you a close-up.

[00:15:29]All right, dessert was actually really delicious. I thought it'd be good, but it was really really good. Like you could taste that the strawberries were fresh. It was creamy, it was cool, it was a really nice summer dessert. So, I enjoyed that. Um Folly wanted to make a special appearance. Say hi, Folly. Hi, everybody.

[00:15:46]Hello. So, let's go over my day of eating. So, just a quick reminder that everything I eat in a day is aimed at hitting my own calorie goals, my own protein goals, my own fiber goals. My goals are going to look very different than your goals. I live a very active lifestyle. I'm a fitness professional. I work out a lot. I need to eat, you know, carbohydrates in order to have enough energy for exercise. I need to have enough calories to keep going. Um I don't have a ton of appetite appetite suppression, so I try to eat a little bit more volume um in order to feel full longer some days. And then there are some days where I don't have as much of an appetite, and then I'll eat a little bit less. So, every day does look a little bit different. Just because this is what I ate today doesn't mean this is what every single day looks like. So, I just want to clarify that. Um so, what are my goals? So, the goals that I had set with my health care provider and my registered dietitian are um now that I'm in maintenance, um we're aiming for somewhere around 1,800 1,900 calories. We're trying to slowly increase calories and see if I'm still able to maintain or if I start gaining.

[00:16:49]Um and that's we're going to be kind of playing with these numbers for a while.

[00:16:52]So, right now that goal is like somewhere between they say 1,700 and 2,000. So, you know, like that 1,800 1,900 calories would be the sweet spot.

[00:17:01]Um I'm still struggling struggling with getting there most days.

[00:17:05]Um and then my protein goal is around 140 g of protein per day, but personally if I get over 120, I call that a win.

[00:17:14]Eating that much protein a day is challenging for me and 120 g of protein a day is a lot. So, if I get over 120, I'm happy, but the goal is 140. And then, I'm really focused on fiber right now. That's where my registered dietitian wants me to increase my range.

[00:17:29]So, my goal was 24 g in a day and we're just trying to see what I can do to increase that to go beyond the 24 g without feeling like I'm overeating, but I'm still finding success. And the reason for that is that as I continue in maintenance, fiber is going to help me feel full just like protein does. So, we want to find ways to bring more fiber into my diet. That's the goal there. So, let's see what my day looked like and if I reached my goals. So, for breakfast this morning, I had the two egg whites, turkey sausage patty, tomato, spinach on gluten-free toast. So, I just had one piece of toast I cut in half and then an orange. And I had that with two proffee's. So, two protein coffees. I had two coffees and I poured half of a protein shake in each one instead of using creamer.

[00:18:12]And that was a total of 430 calories, 48 g of protein, 8 g of fiber.

[00:18:18]Lunch was the chicken salad that I made with spinach, tomato, apple slices, and grapes. And that was 493 calories, 32 g of protein, 16 g of fiber. My snack was the yogurt with the chia seeds, banana pudding mix, Cool Whip, banana, strawberry, and then the peanut butter granola. That was 416 calories, 27 g of protein, 11 g of fiber.

[00:18:46]Dinner was the turkey shepherd's pie.

[00:18:48]So, my portion of that was only 246 calories. So, you know, a lot of people look at something like that and they go, "Oh, that's really hearty. It's got a bunch of potatoes. That can't be good for you." But, it's really not that high in calorie. It was also 12 g of protein and 5 g of fiber. So, a pretty good dinner. And then, my dessert, of course, was the strawberry protein mousse, which was really tasty.

[00:19:10]It was 147 calories, 11 g of protein, 1 g of fiber. So, that brings my total for the day to 1,732 calories, 128 g of protein, and 43 g of fiber. So, at 1732, I'm somewhere in that 17 to 1,700 to 2,000 calorie range.

[00:19:31]Although, the goal in maintenance is to get me above 1,800, so I came a little shy of that. Um, my protein goal is again 140, but if I'm over 120, I'm happy. So, it was 128, I'm happy even though I could have gone more. And then my fiber goal, which is where I'm really focused right now, was actually great. I had been getting about 24 g of fiber in a day, and I got 43 g today. So, good job, me. Way to go. I'm really proud of myself. So, that was my day. Hopefully, you found this entertaining or helpful in some way. Remember, please don't copy my meals meal by meal. Instead, if you found a meal that you thought was really interesting, take it and incorporate it into your nutrition plan with your healthcare provider and registered dietitian, um, so that you can meet your own goals because copying me is not going to help you reach your personalized goals. Um, if you've watched this video the whole way through, let's put I think there's like a chicken or turkey thigh or something like that. Let's do that emoji because it's fun. If that's not there, just do like a fork and a knife. Give me one of those emojis. Let me know you watched it the whole way through. If you haven't already, please like this video. It lets, you know, the YouTube number, the YouTube algorithm know that you enjoyed it to push it out to more people. And if you haven't already, please subscribe to the channel so that we can keep growing our community right here on YouTube because I am loving every single minute of getting to know each and every one of you. Thank you so much for joining me today, and I hope to see you in my next video. Bye-bye.