Love How You Eat

Learning about our behaviours around food and how to optimize our decision making capacity around foods we love and those that are healthy is key in crafting a balanced relationship with food.

How I Eat During An ‘Average’ Week

Last week I polled the peeps on the Blast Fitness with Lana Facebook page to gauge potential interest on a post about ‘what I eat in an average week’. The response was an overwhelming YES so here we go…

I need you to know a couple things before we dive in to the list, the recipes and the fun.

I love food, I love to cook and I have a kinesiology degree that included years of education on human physiology, digestion, psychology and nutrition (I took all the nutrition electives I could!) but I haven’t always had an enjoyable relationship with food.

In the past it’s been restrictive, mindless or university-dorm-style (dear gawd that was rough, ha!) and I’m happy to say that these days I really love food and feel great about the balanced place I now operate from.

Yes, I believe food is medicine, but it is also fuel, social, celebratory, comforting, and the ultimate way to show your loved ones you care. These beliefs affect every food choice I make which is why you’ll see tons of fresh produce, some meat, some packaged items and some treats on the list below.

This past week I had planned to go to the big city (Calgary) for two nights and then a massive snowstorm hit! So we ended up staying in the city for four nights total. This meant I wasn’t in my kitchen, and wasn’t cooking as much as I normally do but this gives you a chance to see how to seek out some good choices when you are on the go.

Travel eating for me often means more protein bars for snacks and lots of to-go salads. This week wasn’t much different, I’m actually surprised that I didn’t eat more chocolate!

If there is a recipe to follow for one of the meals or snacks I’ve made, then I’ve linked to it so you can see the ingredients and get it going in your own kitchen if it tickles your fancy. I didn’t include my water intake (unless it had lemon in it), but I drink 2-3 litres of plain water through out the day. I also take magnesium and vitamin D supplements.

Oh, and breastfeeding means you eat lots of snacks, ha!


  • Upon waking: glass of room temperature water with the juice of half a lemon
  • Breakfast: 2 espresso shots with cream, 2 boiled eggs, 1 granny smith apple, 1 kiwi



  • Snack: 1 square 85% dark chocolate with a dollop of peanut butter, 1 cup lemongrass ginger tea


  • Breakfast: 2 espresso shots with cream, 2 boiled eggs, 1 granny smith apple
  • Snack: Clif Builders Protein Bar
  • Lunch: Protein shake with coconut water, spinach, blueberries, vanilla protein powder, banana

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  • Dinner: Large salad with steak, lettuce, edamame, purple cabbage, grated carrot, peppers and corn
  • Snack: 1 dynamite roll, spinach gomae


  • Breakfast: 2 espresso shots with milk, protein shake with coconut water, spinach, mango, banana, vanilla protein powder
  • Lunch: Cilantro Lime Shrimp Salad
  • Snack: Green juice (kale, parsley, lemon, ginger, chlorella, celery, cucumber, green apple)
  • Dinner: Potluck included quinoa greek salad, a broccoli + kale + chickpea salad, roasted root veggies and BBQ pulled chicken on a small wholewheat bun, one glass of red wine.


  • Breakfast: Grande americano misto with almond milk, Starbucks protein plate
  • Lunch: Sautéed cabbage, kale, brocoli, stirfry beef, 1/2 cup white rice
  • Snack: 1 apple, hemp protein bar
  • Snack: 1 pickle, 1 cheese string, 4 slices farmer sausage
  • Dinner: Stirfry with shrimp, snap peas, carrots, corn, zucchini and two glasses red wine.


  • Breakfast: Leftover shrimp and veggie stirfry
  • Snack: Latte with 2% milk, coconut chocolate power ball
  • Lunch: Massive salad with kale, romaine, avocado, chicken, egg, tomatoes and corn, Green juice (kale, parsley, lemon, ginger, chlorella, celery, cucumber, green apple)

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  • Snack: handful of raisins
  • Dinner: Beet, goat cheese + arugula salad with chicken and balsamic dressing, 2 shrimp wontons, a couple bites penne pasta, 1 grapefruit beer


  • Breakfast: Steel cut oats with plain greek yogurt, chia seeds, hemp hearts and dried cranberries, grande americano
  • Snack: 1 apple, 2 dark chocolate peanut butter cups
  • Snack: Green juice (kale, parsley, lemon, ginger, chlorella, celery, cucumber, green apple), bounce protein ball, handful of raisins
  • Snack: 2 carrots with hummus
  • Dinner: 8 prawns with arugula and cauliflower ‘fried rice’


  • Upon waking: Glass of room temperature water with the juice of half a lemon
  • Breakfast: 2 espresso shots with cream, 2 fried eggs on top of sautéed kale, carrot and zucchini, topped with feta and sprouts
  • Snack: 1 Babybel cheese, 4 brazil nuts
  • Lunch: 4 lettuce wraps with rotisserie chicken, cilantro, carrot, cucumber, sprouts, peanut sauce


Remember that I’m currently breastfeeding my 12 week old daughter so that certainly affects the timing and amount of food that I’m eating. On the days she eats a lot (like Sunday!) I find my hunger increases quite a bit too. I normally try to eat small meals and snacks through out the day, and this is definitely the case with breastfeeding.

I’m also not training very intensely at this point in time (I’m doing 3 strength workouts a week and lots of walking and mobility work) so there’s yet another factor to throw in the mix.

And finally, probably the most important part of this whole post is the personalization piece. Rather than eating something I’m eating ‘because Lana ate it’ I’d like for you to adopt the following strategies:

  • Eat foods that both taste good for you and feel good for you. I’m talking about your personal preferences (do you like meat, cheese, spicy foods, raw veggies, cooked veggies etc) and your digestive system too (what makes you bloated, gassy, lethargic, creates breakouts?).
  • Substitute where you need to for financial, allergy or time management purposes. Yes, it’s best to eat organic but this isn’t always possible. I don’t buy 100% organic, just most of my produce and meat is local or organic.
  • Listen to your hunger cues and base the amount or frequency of your eating off your physical hunger rather than emotional or social cues as much as possible.
  • Pair protein + fibre together at meals and snacks wherever possible. This is the MOST important thing for me. It keeps my energy levels high, supports my health and helps to maintain muscle mass.
  • Use my ideas as inspiration or a jumping off point rather than a plan to follow to a T.

Alright, if you loved this post and want me to do more like this in the future, be sure to drop me a line at lana@blastfitness.ca or reach out on social media.

To a happy, healthy belly full of food,

Lana xox

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