What I Eat In A Day | Instructor Melissa

There’s a saying that’s often used in the fitness world that “abs are made in the kitchen,” meaning that most times we see the change in our body not only from staying active, but from eating right. For Beatbike instructor Melissa, she knows how important it is to eat clean. As a mom and fitness instructor (that includes cycle instructor, group fitness AND personal training!) she has honed her diet to help maintain her fitness goals in and out of the studio. We sat down with Melissa to find out exactly what she eats in a day to stay fueled and full to keep up with her active lifestyle!

Low Carb Diet

“For me, I follow a low carb meal plan. This is achieved through eating a high fat, moderate protein and low carb diet. For most people that means eating 20-40 net grams of carbohydrates a day. Net carbs: total carbohydrates - dietary fiber. Most carbs when consumed will be converted into glucose by our bodies. When you cut off your body’s supply of glucose by reducing carbohydrates, it will look for another source of fuel. You will begin to use fat. This is the dietary fat you consume AND stored body fat, for energy.”

Breakfast

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“For breakfast, eggs are perfect because 1 egg is 1 carb. They are also full of protein which you need to help build muscle. Avocado and bacon are great to add on the side so you can get in a healthy fat as well as protein. Meat is 0 carbs so it’s great to have with every meal. If you are going to drink coffee or tea, just make sure to not add any sugar! Remember, we are trying to limit how much sugar is in our diet so our bodies will burn fat instead"

Snack

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“For a snack, I like to make egg bites which are super quick and easy to make. Then to get a little more protein I like to do ground beef and broccoli. This keeps it low carb while making sure I get in more nutrients that will keep me fueled for longer.”

Not sure how to make egg bites? Check out this recipe!

Lunch

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“If you haven’t noticed by now I like to keep all my meals simple: meat, vegetables and a fat. For lunch I like to do chicken and pair it with cauliflower. The great thing about cauliflower is they make so many different things with it now like cauliflower “mashed potatoes” or even rice! It’s really helpful so you don’t get bored of eating the same thing all the time. Instead of ghee you can also use butter, ghee is just a dairy-free alternative for all the lactose intolerant people out there”

Snack

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“Snack time again! It’s better to eat more meals throughout the day but in smaller portions to keep your metabolism going and to keep you fueled. This snack is super easy to take on the go which is great for work. I love to have something a little sweet and having celery with almond butter does just the trick. Then to add in some protein I like to also have tuna and mayo to keep me full for longer”

Dinner

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“For dinner I love doing lettuce boat tacos. That way you still get all the taco-goodness without all the extra carbs. You can add tomato, avocado and onion for flavor and to add a little more to the meal.”

Dessert

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“Even though we are supposed to be eliminating sugar as much as possible, I know it’s hard to beat that sweet tooth craving. Dark chocolate is great for dessert because it’s lower in sugar than most other desserts”


So there you have it: that’s what Melissa eats in a day! Interested in learning more about low carb diet and nutrition? Check out Melissa’s full nutrition guide for your own PERSONALIZED meal plan! Contact Melissa at melissafitnessgroup@gmail.com to purchase a copy!

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Kaitlin Rodriguez