Though lifestyle blogger Sarah Phillips has always been pretty active, when she took up CrossFit two years ago, she didn’t realize at first how the extra exercise would require changes in her diet. Working out five or six days a week, sometimes twice a day, it took a hip injury for her to realize she needed to fuel her body better.
She decided to examine her diet with the help of Leah Clark, a nutrition coach with The Physique Shop. Together, they planned ways for Phillips to incorporate more protein into her diet, tracking her macronutrients—fat, protein, carbohydrates—in the MyFitnessPal app. Not long after, Phillips and Clark joined to design a nutrition program called the #52DayShred (a nod to Phillip’s blog title, 52 Thursdays) which is a “macro-based nutrition program to truly learn the right nutrition tools to, get the body you want, help you achieve your fitness goals, and to make properly fueling your body a sustainable lifestyle,” says Phillips.
“This is definitely a lifestyle change that I will be sticking with long term,” says Phillips. “Unlike a fad diet, this is actually sustainable for your entire life. Yes, there are hiccups and I will probably have days when I take in more wine than protein, but every day is a new day to start fresh!”
The #52DayShred program is currently up and running with 40 participants. Phillips is sticking to her macronutrient-based diet as well. Below, take a look at what a day in the life of Phillips’ eating plan looks like.
Breakfast
Smoothie Bowl
“I try to switch up what I have for breakfast each day but I know that getting in as much protein as I can in the morning will help me hit my goals later in the day. When I am out and about, I love ordering smoothie bowl with a helping of protein powder, a sprinkle of granola and some fresh fruit on top,” says Phillips. “If I am at home, I will normally cook up two eggs and a slice of Canadian bacon or I will make my all time fave, which are protein pancakes with some peanut butter spread on top! So good!”
Post-Workout Snack
Protein Bar
“After my workout, I will either down a protein shake or I will have a protein bar that I leave in my bag just in case,” says Phillips.
Lunch
Roti Salad
“I am a sucker for a good salad, so at lunch time you can find me at Roti, Sweet Green, Chopt, or Whole Foods loading up on my greens and lean proteins,” says Phillips. “This salad from Roti has lettuce, white rice, chicken and some pickled veggies. I couldn’t resist the sprinkle of feta on top!”
Snack
Beef Jerky
“Beef jerky is my go-to snack when I am out and about. I load up on the little travel pouches and keep one in my purse at all times,” says Phillips. “That way I can get in some lean protein when I am on the go and won’t feel like I need to stop and pick up something sweet and sugary.”
Dinner
Meal Prep Rice Bowl
“When I plan ahead, I always have a better shot at staying on track that week. So cooking up a lean protein in the crockpot on Mondays is something that my husband and I have started doing. Then I get creative with different ways to make it all week,” says Phillips. “This was a honey sriracha chicken we made and then I put that over white rice with a helping of broccoli and finished it off with a sprinkle of toasted sesame seeds. You will hardly know that this dish is good for you, it’s that good!”
Dessert
Halo Top Ice Cream (or Wine)
“Yes, you can have dessert on the #52DayShred!” says Phillips. “Halo Top is one of my favorites because it packs in protein and the calories and sugar are actually pretty low. I always want to feel like I am treating myself to something during the day, that way I never feel deprived. That even means that sometimes I will trade in some of my carbs for an IPA or a glass of wine (or two)!”
Have a Food Diary you’d like to share? Email ccunningham@washingtonian.com.
Consult with your doctor before beginning a new diet. Washingtonian does not endorse any diet without the supervision of a medical professional.
Caroline Cunningham joined Washingtonian in 2014 after moving to the DC area from Cincinnati, where she interned and freelanced for Cincinnati Magazine and worked in content marketing. She currently resides in College Park.
