Food Diaries: How a Health Writer and Boot-Camp Instructor Eats for a Day

Stephanie Wimer relies on small, frequent meals to power through her busy schedule.

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Stephanie Wimer owns and writes for the website Strong Figure, which aims to inspire and aid people in their health and fitness goals through providing training and nutrition tips, recipes, and more. In her Strong Figure bio, Stephanie says, “Losing weight, discovering how to make the right food choices, and learning how to lift weights and exercise properly has taken me on a years-long journey of experimentation, trials, success, and even failure. I created Strong Figure to write about what I’ve learned and to help people who might be struggling in the same ways I have before.”

In addition to her work for the website, Stephanie works as a recreation specialist for Harrisonburg City, Virginia, where she plans fitness regimens and teaches boot-camp classes. With whatever spare time she has remaining, she coaches CrossFit and trains as a strength athlete. To fuel her active lifestyle, she makes time for frequent small meals throughout the day, filled with protein and healthy fats. Read on for a look at Stephanie’s typical daily diet.

Breakfast: “My first meal is my Accelerator Shake, which is coffee, whey protein, and organic coconut oil. This gets me going and gives me the energy to start my day.”

Lunch: “My second meal is around lunchtime and is always made up of protein, good fats, and vegetables. Here, I’ve got grass-fed sirloin cooked medium-rare, steamed kale, and cauliflower rice made with ghee (organic clarified butter) and part-skim mozzarella cheese.”

Snack: “My third meal is typically a snack similar to my lunch: high in protein, vegetables and good fats. Today I’ve got about three ounces of ground turkey, steamed cauliflower and broccoli, snap peas, and some heart-healthy mixed nuts. This meal holds me over and gives me the energy I need for my workout.”

Pre-workout drink: “Around my workout, I drink BCAAs (branched chain amino acids), typically at least 24 ounces. BCAAs spark protein synthesis and reduce muscle soreness.”

Post-workout snack: “My post-workout meal always includes carbs and protein for optimal muscle recovery and growth. One of my favorite meals is mashed sweet potatoes and applesauce with a little cinnamon, and a protein shake—typically vanilla flavored—with almond milk.”

Dinner: “I eat this chicken stew weekly—it’s my favorite! I throw organically raised/hormone-free chicken breasts, diced tomatoes, frozen cauliflower, and plenty of spices into a crockpot and cook on low for about eight hours. I can get a week’s worth of dinners out of this.”

Nighttime snack: “My last snack or meal is probably my favorite of the day and is an excellent way for me to both unwind and help refuel my muscles from my lifting session: hot, organic steel-cut oats with frozen blueberries and half a scoop of protein powder. Yum!”

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