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What I Eat and Drink in a Day

Updated: Aug 2


Healthy eating is not just a means for weight management or weight loss- it is a consistent lifestyle choice that positively promotes our overall well-being and happiness. I know that I feel SO much more energized and better about myself when I’m fueling my body with delicious, nutrient-dense whole foods throughout the day!

Here’s what a full day of eating typically looks like for me:

Morning Latte

After completing my morning routine (make sure to check out my recent Morning Routine blog post), I always go straight for my homemade oat milk latte! I look forward to it every morning, not only for the little caffeine pick-me-up to get my day going, but also because it tastes so delicious! I literally crave it and I swear just thinking about it helps get me out of bed!

I brew a Nespresso espresso pod and use my milk frother to warm and froth my Oatly Oat Milk (I use the full fat Oatly). I use an immersion blender to mix in one scoop of Vital Proteins Coconut Creamer and one scoop of Vital Proteins Collagen Peptides. Instead of using traditional coffee creamer which is typically made with dairy and sugar or synthetic dairy and sugar substitutes, I use NutPods creamer which is made with almond and coconut cream and only natural flavors. They offer quite a few options but my favorite flavor is hazelnut! I use about 2 tbs to give just a hint of sweetness!I top it off with a dash of cinnamon and freshly ground nutmeg to make it extra indulgent and flavorful (without adding any kind of sugar or artificial sweetener).

Taking collagen daily has proved to have so many amazing and noticeable benefits for me. It has improved my complexion; my nails are stronger, and I swear it has helped with cellulite! Collagen has also been proven to enhance joint, tendon and bone strength - all extremely important, especially when we’re LEVELING UP daily!








Mid-Morning Snack

In between teaching classes and private clients, I always grab one of my trusty Pop & Bottle Cold Brew Almond Lattes and a Larabar to refuel and tide me over until lunchtime.

Pop & Bottle lattes are such a great alternative to going to Starbucks to grab a sugary iced latte; the only ingredients are organic coffee, organic almond milk, dates, and sea salt. Clean as can be and as if there couldn’t be another reason to love it more, Pop & Bottle is a SF-based, women founded and run, organic brand! I’m seriously hooked!

Larabars are my only choice when it comes to bars. Since they are made with only fruit and nuts and no added sugars (or at least my top three flavors are- banana bread, lemon bar, and cashew cookie). They are an amazing, nutritious alternative to so many protein “energy” bars on the market that are filled with additives, sugar substitutes and other processed ingredients.

I basically have this combo of a latte and bar every single day. Both are made with super clean ingredients, they are satisfying, yummy, easy to have on-the-go and I feel zero guilt after having them!





















Lunch

I usually make a big egg scramble for lunch once I finish teaching. I use 2 eggs (yolks included) and grab whatever vegetables I have on-hand in the fridge. I typically use spinach or kale, baby tomatoes, onion, and bell pepper, but you can throw in whatever veggies you like. I sauté the veggies first in a tablespoon of avocado oil, then add in the eggs, and a few spices (Trader Joes Onion Salt is my fav). Then I top it off with some sliced avocado and I’m good to go!


Sometimes I’m feeling spicy and like a little extra kick, so I’ll add a few spoonfuls of salsa or a dash of hot sauce! And if I’m in the mood for a breakfast taco or burrito, I wrap it all up in a grain free Siete tortilla!





Afternoon Snack

I feel like I’m usually in my kitchen if I’m not in my studio, so I like to have lots of different healthy snack options on-hand to hold me over until dinner!


One of my favorite snacks is Simple Mills Almond Flour Crackers and fresh veggies paired with Kite Hill Cream Cheese dip (chive is my fav flavor!). You can find Simple Mills crackers almost anywhere, and they’re a perfect grain-free alternative to WheatThins or other conventional crackers. I dip these in my Kite Hill Cream Cheese dip (they also have an Everything But the Bagel Flavor that’s super yummy too). It’s made with almond milk instead of dairy… this combo is seriously my jam on the daily!


If I need a little dose of protein, I’ll reach for my Chomplings beef sticks. Not gonna lie, at first they freaked me out and reminded me of an old-school Slim Jim (barf!) but once I tried them, I was hooked. These are made with grass fed and finished beef, no additives, only simple, clean ingredients. They have all the flavor of beef jerky but without the yucky nitrates and sodium.






Drinks

Every afternoon I also love to drink my GT’s Kombucha. This tea is all organic, really great for gut health, and contains just enough caffeine to get me through the rest of my day! Try the Guava Goddess or Strawberry Lemonade flavor ~ a perfectly refreshing drink, and it also helps curb my appetite.


*Note: I am super sensitive to caffeine so I can’t have this past 3 PM since it is made with black and green tea. Just FYI.







Water, Water, (and more) Water

Don’t forget to give your body all the hydration it needs, especially while you’re LEVELING UP! I always have my HydroFlask with me wherever I go to remind myself to keep sipping throughout the day.


I also drink naturally flavored sparkling water throughout the day! It’s a nice bubbly alternative to plain water! My two favorites are linked below! Especially in the evening, when I am craving a cocktail, I try to reach for a sparkling water instead! Unless it’s Friday or Saturday, then I’m ALL about my clean cocktails! Head over to my Clean Cocktail Time! Blog or my Instagram “Food + Drinks” highlight for some fun, clean cocktail recipes!








Dinner Time!

Dinner is always a combination of some kind of protein paired with a vegetable or healthy carb. A few of my go-to dinners are chicken breast with salad, Bolognese over spaghetti squash, and buffalo chicken with sweet potato. My Instant Pot is a lifesaver when it comes to making dinner! It’s so quick and easy, especially for all you busy mamas out there! Be sure to check out my Why I Use and Instant Pot Blog and also the various recipe videos in the “LEVEL UP Lifestyle” section of my subscription channel (https://levelupwithlaurie.vhx.tv/level-up-lifestyle) for more healthy and delicious recipes!

Bon Appetit!






An Apple a Day...

I have an apple almost everyday and I find that an apple with cashew butter is a perfect healthy dessert alternative! Apples contain loads of antioxidants and fiber that boost digestive health and cashews are loaded with potassium and polyunsaturated fats, which help naturally reduce inflammation in the body. I love to slather my apple slices with Georgia Grinder’s cashew butter (it’s sinfully delicious and worth every penny) and then dip it in slivered almonds for an added crunch! So tasty and satisfying! It’s the perfect evening treat to wrap up my day ~ So yum!





It’s my goal to help you LEVEL UP your fitness and nutrition, and a healthy diet is foundational to that! Do you have healthy meals that you swear by? Drop your favorite recipes in the comments! I’m always on the hunt for new, clean, yummy food and drink inspo!


Helpful Links:

Nespresso Machine: https://amzn.to/2zVqJcR

Milk Frother: https://amzn.to/2LNh5vj

Oatly Oat Milk: https://amzn.to/3g8B4CC

Vital Proteins Coconut Collagen Creamer: https://amzn.to/3bTI2YW

Vital Proteins Collagen Peptides: https://amzn.to/2AR5v0h

NutPods Hazelnut Creamer:https://amzn.to/2XvFFHU

Cinnamon: https://amzn.to/3cRSOjA

Nutmeg Grinder: www.georgiagrinders.com (Use code LEVEL UP for 20% off!)

Pop & Bottle Classic Cold Brew Almond Latte (Use this link for 15% off!): https://prz.io/8G59glcn

Larabar Lemon Bar: https://amzn.to/3ehykRZ

Larabar Cashew Cookie: https://amzn.to/2AOI3AD

Lararbar Banana Bread: https://amzn.to/2WMUCoE

Avocado Oil: https://amzn.to/2TpgYKy

Trader Joe’s Onion Salt: https://amzn.to/2LNQmie

Paul Newman’s Salsa: https://amzn.to/2ALkd8N

Siete Traditional Hot Sauce: https://amzn.to/3cOCccA

Siete cashew flour tortillas: https://amzn.to/2XjN8sj

Chomplings beef sticks: https://amzn.to/3g8Fl9h

Simple Mills Almond Flour Crackers: https://amzn.to/2Zpypii

Kite Hill Cream Cheese dip (chive): https://www.kite-hill.com/our-food/cream-cheese-style-spreads/

GT’s Kombucha: https://amzn.to/2TknH8P

Perrier (peach): https://amzn.to/2ZzShPR

Pellegrino (cherry): https://amzn.to/36gB1A8

Hydroflask: https://amzn.to/2zVTo1k

Instant Pot: https://amzn.to/2LKNIKn

Cashew Nut Butter: https://amzn.to/2TvmgEx

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