What I Eat to Stay Fit and Why: Part 2

Healthy eating is a part of my lifestyle.

Add a variety of fresh vegetables to your daily diet.

In the first part of “What I Eat to Stay Fit and Why,” I explained why I eat the way I do. Though the two go hand-in-hand, you really need to be aware of why you put things in your mouth before you actually purchase and prepare them.

So, I answered the question backward. Now, let’s talk about what I eat on a daily basis. I don’t eat the same thing day-in and day-out. However, I have staples in my diet that are consistently stocked in my house. I do mix it up, but I don’t normally veer from these standards.


My breakfast nearly always consists of 6 egg whites, and some sort of fruit or vegetable. I usually throw in a tablespoon of almond butter as well. One of my favorite things to eat in the morning is an egg white omelette with almond butter and jam. My husband finds this odd, but I know tons of ladies who agree that it is something special.

Lunch and Dinner:

My lunch and dinner usual consist of the same things: lean protein, cruciferous veggies, other varieties of veggies, dark fruit, and root veggies.

Poultry: I eat free-range chicken breasts raised on small farms. I buy chicken that hasn’t been raised on antibiotics or hormones and is fed an all vegetable diet. Unfortunately, I live in an area that doesn’t offer chicken raised in fields. Those are the ones that eat grass and bugs. They taste delicious, but are hard to come by in the suburbs.

For a quick meal, I will prepare turkey breast once a week and keep it in the fridge. If I am running low on time, I just heat it and eat it. Not a lot of farms offer free-range turkey, and those that do are pricey. So, I stick with Jenny-O for now. I buy extra lean turkey breast.

Fish: mahi, steelhead trout, and salmon are regular staples in my diet. Desert living doesn’t offer the best variety of fish. I buy fish from Costco’s frozen section. It is cheap and tasty.

Red meat: I eat grass-fed beef and bison on a regular basis. Grass-fed beef and bison are the antithesis to the beef crisis. Loaded with omega-3 fatty acids, and antioxidants, these two meat choices may very well be an athlete’s dream food.

Veggies: I really can’t find a veggie that I won’t eat. I buy a huge variety of vegetables every week. The trick I learned is to shop for produce 3 times a week. I buy enough to make it through 3 days, and then go back for more. If you attempt to buy produce for the week, likely more than half of it will spoil.

How I get myself to eat vegetables every day is simple. After shopping, I immediately go home and prepare what I purchased. I chop up raw veggies for snacks, cook cabbage, root veggies, and any other greens purchased. I make sure that they are always available for me to grab and go.

Root veggies: I eat tons of yams, squash, pumpkin, and other root vegetables as my carbohydrate source. I simple bake a big batch in the over and keep them in the fridge.

Fruit: Never ever believe that fruit will make you fat. Don’t take fruit out of your diet to lose weight. I keep tons of fresh fruits around my house at all times and don’t limit myself on how much I eat. Dark fruits are my favorite, but I buy whatever is in season.

Other meals:

Throughout the day, I will munch. I always keep raw nuts (a huge variety), dried fruit (any kind will work), and nut butter in the house for snacks. I can just grab a handful of trail mix when I am hungry, or eat some celery with nut butter.

Fats: Every healthy diet needs a good dose of fats. Healthy fats, of course. I use olive oil and coconut oil for cooking. I take fish oil once a day and eat nuts and nut butter as well.

What I don’t eat and why:

I stopped eating dairy and use almond milk in my coffee. Dairy upsets my stomach and contributes to my eczema. It also leaves me bloated and sluggish. This is also why I don’t use whey protein powder.

I don’t eat a ton of grains for the same reason. I am not big on oats or rice, though they are both a staple in many healthy diets.

I don’t eat processed food. If I can avoid it at all costs, then I will. I am human, so when times get busy, I may grab something quick from a box like a granola bar. I am not infallible. But, I avoid processed food for the same reason that I avoid dairy. It just doesn’t sit well with me.

Quitting Junk Food

Admittedly, it took me a while to get over my junk food habits. But, sitting here today I can honestly say that I don’t miss it one bit. I actually have an aversion to fatty, empty calorie foods. If you put a pizza in front of me and a piece of grilled fish, then told me eat what I want purely because it tastes good… I will definitely choose the fish hands down.

Now you know what I eat to stay fit, and hopefully you will add a few things from my list to your shopping cart on your next trip. Weekly, I will offer you tips of how to prepare healthy meals and also give you a food of the week along with recipes.

Feel free to join in on the conversation by adding a comment. Just click the “Leave Your Reply” link at the top of the blog post. I’d love to hear your feedback.



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  • Right, I hear you. All fats I eat are from ‘real’ foods – meats, cheeses, nuts, seeds, olive oil, coconut oil, yogurt (homemade), avocado, eggs and butter. I eat no sugar and no grains, so all fats are ingested as ‘whole foods’. That’s why I tend not to worry about them.

    Okay, thanks so much for the reply. I really enjoy your posts and now, thanks to you, enjoy Brett Contreras, as well.

    Take care, and bon chance!!

  • Wow, Nancy! Awesome job! Definitely keep me posted. I don’t really know how it factors into my macros. I’m sure if I sat down and figured it out, I could tell you. I like to go by energy levels and the mirror though. I don’t like those calculators because they don’t take into consideration the types of fats you eat. You can eat cheesecake or you can eat coconut oil and nuts, but it all factors the same. Thanks for the compliments on the site. I am always working to improve it’s image. :)

  • BTW, 69 g of fat/day six weeks out sounds really great! I’ve bookmarked your site to read ‘Bodybuilding or Body Break Down?’ later this evening. Thanks, and GOOD LUCK!!

  • Thanks for the reply, Kelli! Do you know what the 69 grams equals as far as percentages of your macros? There are a bunch of calculators at this site: http://www.superskinnyme.com/ (see the left column); I used this to figure out my grams based on recommended percentages – http://www.superskinnyme.com/macronutrient_calculator.html

    I’ve been using MyPlate at livestrong.com and THAT’S when I became aware of my 50% fat intake! I don’t really care about the number by itself, I’m not against fat at all and I look pretty good (especially for a 49-year-old!), but now that I know what it is I can manipulate it according to the guidelines you suggested. I guess I’m just looking for anecdotal accounts of people achieving high aesthetic goals on a high-fat diet!

    Nice site revision! Very clean and bright.

    Thanks again for your time! BTW, I entered my first comp on July 3 with the USPA and set an American record in my division (132-148 pounds, 45-49 y.o.) with a deadlift of 220#. I had only been training for three months, so I feel pretty good about it. Mostly I’m proud of actually having the nerve to get up there in front of the bright lights and not lose my composure! Two days later I went to the gym by myself and pulled 225. Raw, by the way. Looking to hit totals of 500 soon and 600 long-term. :-)

  • Hi Nancy! I eat around 69g of fat a day– give or take a few grams. Right now I am a little over 6 weeks out from my next show. When my cals are higher, I eat a little more than that. As far as guidelines go, I was a little helter-skelter in the past. Now I am working with Alan Aragon and he keeps me in check. I say just play around and see what works best for your body. Log what you eat and also how you feel. Note your energy levels, mood, ect and find out what makes you feel and perform at your best. Best of luck on your up coming competition. Keep us posted!

  • Hi, Kellie! I’ve been reading you for awhile. Do you know how much fat you eat, percentage-wise? I have been on the Specific Carbohydrate Diet for almost five years in order to quash my ulcerative colitis (it’s a godsend!) and find that I typically eat around 50% fat in my diet. Now, however, I decided to actually ask for and follow the advice of my trainer and try to cut down to 30% fat while I simultaneously shake up my training. It’s all part of my new endeavor to focus more on aesthetics than just strength (although I’m still training for my second powerlifting comp) – what I think of as the Wonder Woman program. I’m looking for more hypertrophy and to get more lean. I really don’t have much fat to lose, maybe eight to ten pounds on my current 140 pound frame. Anyway, just wondering if you have guidelines that you follow as far as macro percentages. Thanks!!

  • […] and vegetables that are in their most natural, tasty, fresh state possible.  As Kellie stated here, NEVER believe fruit will make you fat! Enjoy your seasonal fruit when your body craves it and you […]

  • […] of how simple it really is. My friend Kellie, basically described the way I  eat in a nutshell in this article she wrote. I also made a post a few days ago, about some of my staple […]

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