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Good morning guys I hope you’re having a good day so far I’m just outside with magaggie apologize for my voice I’m a little congested hi Megs getting some sunshine just kind of waking up you want to go inside okay hold on but anyway good morning I
Thought it’d be fun to film a little what I eaten a day today um it’s Friday which on Friday mornings I get up and get ready and I have tennis from 9: to 10:30 I play with a group on Friday morning so we’re getting ready to head
Off to that so before I go I think I’m going to start my day well I started my day with a cup of coffee with some collagen um powder in it and now before I head off to tennis I think I’m going to make myself a little smoothie I never
Follow a smoothie recipe I just kind of throw in what sounds good on the day I have some sliced frozen banana I also had some frozen blueberries on hand so I added just a handful of those my favorite milk of choice in my smoothie is almond milk I do the unsweetened and
I do about I’d say about 8 oz or so and it just makes the Smoothie so creamy and delicious I recently got this love Sweat Fitness plant protein and it’s the peanut butter flavor and it tastes a lot like pb2 powder except it’s I think it’s
20 or 23 gram of protein and it’s delicious I also decided to add some sprouted rolled oats on this day just for some additional carbs for that energy I did about 1/4 cup or so and the last thing I added was just a handful of baby spinach just to get some greens in
And then I blended that up and it was really Tasty Got my smoothie I’m sipping on it on the way to tennis we first stopped at the gas station what are you going to eat this morning Gram I’m going to get a juice juice and a powdered Donuts powdered Donuts so I better keep drinking this so I stay on track it’s really good Though I’ve been on a health Journey for the last 15 months or so um and I’ve lost since the beginning of 2023 around 90 lbs give or take um but the funny thing is during the beginning like the the bigger chunk of my journey I was weighing myself every single day just
Trying to hold myself accountable and it also helped me learn what foods affected my body in different ways um but as as I lost more and more weight I stopped weighing as often which I think is pretty normal but something that’s really interesting over the last 6
Months or so is that the scale has only dropped probably about 3 lbs but I feel like my clothes fit differently I I can see more definition in my muscle um I feel like my body is still changing and it’s constantly this frustration of well I don’t really want to weigh myself cuz
The scale hasn’t moved but I want to see what progress I’m making and that is why I’m so excited to let you guys know that today’s video is sponsored by fit track this beautiful skill right here I have been using daily every single day again for probably the last month or so and
What’s really really cool about this scale in particular is that it’s actually a body composition Monitor and it measures 17 different forms of body composition rather than just your weight so there are a lot of things to consider and Factor when it comes to body composition your body can still be
Making changes even though you’re not seeing the number on the scale move it’s been tested against the dexa scan so if you’ve ever done like a full dexa body composition this scale here is voted the most accurate in home scale so if you’re some somebody that likes to check your
Body composition regularly and see what’s going on and checking in this scale is for you so the scale comes with a free app that allows you to track your progress check in Daily and just kind of see where you’re at and there’s so much value in this because it kind of defeats
That entire um weight Plateau issue Al together sometimes I’ll go in and I’ll weigh in and you know I’ve maybe eaten a few things they shouldn’t have eaten the day before and normally I would go and weigh in the next day and feel so discouraged because you know let’s say
The scale says I’m up 4 lb or something obviously we all know that’s not 4 lb of fat and being able to actually look in the app and see yeah my weight’s up a little bit but my body fat percentage is down or my water weight is up it really
Gives you a closeup look at every different measurement of your body opened the whom app here and I have like about a month’s worth of datex I’ve been weighing myself every single day and there are so many things in here I can track whether it’s my muscle mass my fat
Mass my weight my bone mass my BMI uh my body water percentage my body weight without fat like there’s there’s so much that I could unpack here but the two things I’ve been tracking closely are my body fat percentage so it’s really neat to hop on the scale see that the scale
Hasn’t changed at all and what that’s telling me is that my body fat percentage is actually down let’s say 4% on the day and my muscle mass is up a little bit and so that’s good that’s what we want we want to see that body fat percentage continue to go down and
The muscle percentage to continue to go up for me right now based on my goals um another thing that I’ve been tracking pretty closely is my um metabolic rate my BMR and what’s really cool is that here in the app um my I’m given a BMR which right now mine is currently um
1361 and that’s kind of in the standard range it’s actually actually right in the middle and it gives me a metabolic age and the age it gave me is 29 so that’s pretty good but what that means is how healthy is your met metabolism what foods are you eating how often are
You eating you know your exercise so much of that plays a role in your metabolic health and so keeping my eye on that has been really cool to see I think when I first downloaded the app and tried it it said my metabolic age was 31 so just kind of knowing my
Metabolism is continuing to improve as um I’m making tweaks and changes to my diet is really cool the really cool feature is that in the whom app you you can sync up your Apple watch or whatever Health device you use to track things like steps and calories and your sleep
And all of that good stuff the app also offers plans and programs and coaching so many awesome tools to utilize and so fit track is awesome they have a 50% off sale going on on their website right now but if you use the code Amy Fritz in all
Caps at checkout you will receive an additional 20% off on top of that existing sale so you do not want to miss this opportunity to get this incredible body composition monitor it’s it’s a game changer honestly so again check out all the details in my description below and thanks fit track again for
Sponsoring today’s video okay friends I am back from tennis and then after tennis I got a quick run in um so I got my work got in for the day I’m feeling really good I’ve been trying to drink lots of water and just kind of flush fluids through my body I’ve been
Drinking my element electrolytes like just trying to get all the fluids in that I can cuz I’m just kind of fighting I don’t know if it’s allergies or a cold but I’ve been battling some congestion um but regardless it is now what time is it it’s 12:30 uh almost 12:40 now and so
I’m going to make some lunch and to be honest I have been pretty lazy with my lunch game lately if I can make it quick within five minutes then I’m happy I’ve been doing lots of like little kind of snack lunches um but today I think we’ll
Make a sandwich and then um I’ll probably just throw a couple things on the side so I’m going to kind of open my fridge and just use what I have on hand it’s the end of the week so I need to be going grocery shopping here in the next
Couple of days so usually by the end of the week I’m just kind of eating what’s left if you’re someone who’s trying to eat a little healthier maybe even lose some weight don’t neglect the power of a sandwich I know sometimes we think oh sandwiches too much bread or carbs or
Whatever choose a bread that’s right for you I’m using Dave Killer Bread it’s 70 calories a slice has tons of fiber and then I’m just keeping my ingredients pretty simple here turkey cheese some pickles onion Mayo mustard and this is filling satiating high protein it’s delicious it’s a great way to stay full
All afternoon and then on the side I was feeling a little fancy I had a bunch of cherry tomatoes and cucumbers and some fresh mozzarella on hand so I just made a little side salad a little capris all I did was chop up the ingredients season
It with some salt and pepper and then I keep keep balsamic reduction sauce in my fridge I just keep it on hand I buy it at the grocery store and that’s what I drizzle on top and it is so good you guys I will be eating it all summer long
When we have fresh produce from the Garden Okay I’ve got my delicious sandwich and salad here in front of me I’ve also got a cherry limeade poppy um I’ve been really enjoying these sodas they’re like Prebiotic soda with only 5 g of sugar 25 calories so I don’t have these all the time maybe once or twice a week but um
They’re pretty good they’re pretty good and um yeah I’m excited to dive into lunch and I’ll check back in later it’s a little bit later in the afternoon now and I am getting hungry I’m really hungry today probably cuz I got several workouts in already and um
You know every day looks different for me I have different goals depending on how much I’m running what workouts I’m doing is it a rest day like every day looks different so definitely take what I eat in a day um with a grain of salt and just know that not every day looks
The same um some days in the afternoon I try to avoid snacking alog together I just kind of drink more water and kind of just push through until dinner other days I focus on getting more protein in so I might have some beef turkey or some cottage cheese or Greek yogurt or
Something of that sort and then there are days like today where I’m feeling very hungry and I have a bit of a sweet tooth and I’m doing pretty well as far as my macros go on the day so I’m just going to allow myself to enjoy a little
Treat and so I’ve been buying these assai Bowl bases from Sam’s Club they’re delicious I’ve also gotten similar ones at Kroger and um maybe even Aldi I don’t know most grocery stores have them in the freezer section this comes with the acai base which is jam-packed with
Antioxidants um I like this one a lot cuz it’s organic and then it’s got the berries and the Granola I’m going to try to just use a little bit of the granola not too too much cuz granola can actually be really high in sugar and calories and while this is a sweet treat
I’m going to um use a a little bit of this but anyway I say all that to say I’m going to make myself a yummy High antioxidant sweet delicious nutritious snack um I’ve got my assai base here so this has been thawing for a little while and it’s got the asai it’s got
Blueberries and strawberries on top and then to that I’m going to add a little bit of the granola a little bit of sliced banana some chia seeds for some added fiber some hemp seeds for some added um fiber and protein and then some coconut flakes these are unsweetened and this is
More just for the taste I love coconut and we will have ourselves a very yummy Snack Does that not just look so fresh and delicious oh I would eat these every day but you know again they’re just really good antioxidant lots of good fiber and in here and it’s just such a yummy treat when I have that sweet tooth and um it’s been it’s been a really
Yummy snack for me so good and now it’s dinner time I’m getting started on dinner a little bit earlier than I typically do just cuz it’s going to take me a little while to make tonight but I’m going to make kind of my take on the cream the feta block
Pasta bake if you’ve seen that go around on Tik Tok or Instagram this is kind of my take on it um and it’s got a little bit of a Mediterranean flare I’m also going to be adding some salmon so what you’re going to need for the dish take a 9
By3 you’re going to need a block of creamy feta I like the Bor head one a lot um I’m doing just a pound of salmon so it was like one large fillet I didn’t want a ton in there just a little bit and then for the pasta that I’m using
I’m using the Billa Protein Plus rotini so I’m going to get my water going here in a second but this is great it is plant-based protein um from pea chickpea and lentils and um it’s really not too bad it’s got 10 g of protein to serving 5 G of fiber
It’s good stuff so we’re going to get the water boiling for that so I’ve got my 9×13 dish I’m going to open up my block of feta okay we’ve got a helper here okay why don’t you go ahead and put the cheese right in the middle of the pan
Can you do that just put it just put it right down yeah just like that okay so we got our block of feta then we’re going to take our salmon do you like salmon Graham yeah yeah I know so much with the once I had on I love it so much
I love it this I know okay can you push the salmon into the pan for me and this is the part I really need your help with okay okay so we got the salmon in there now I need you to pull all the tomatoes
Off the vine and put it in the pan how much Tomatoes all of them oh that’s going to be a lot I know so we’ve got our cherry tomatoes here we’re just putting them in the pan with the feta Graham’s going to do that I’ve got some
Basil here but or I’m sorry not basil spinach here but I’m not going to add this until the end but I wanted to let you know spinach I do have some basil as well we’ll add and some garlic I’ve got a clo of garlic here but for now while
Graham’s look at this Big Tomato oh wow while Graham’s adding the tomatoes I’m going to cut up some zucchini and put some zucchini in here as well I’m helping mommy um helpful and we have and I have to take all of these off and put them on
Here now looks like a yummy dinner and we even going to have salmon and cucumbers zucchini oh Yeah now that we’ve got our pan Graham got all the tomatoes in there I got the zucchini the salmon and then we’ve got the feta we’re going to take some olive oil oh I’ll put it in Okay you typically did this just salt pepper garlic powder maybe some Italian seon shake it you shake it yeah you want to shake It just like this we got our olive oil our seasoning kept it really simple this is just going to go in the oven for about 30 minutes okay I think I told you guys 350 it’s actually 400° for about 30 minutes while the feta and veggies and salmon
Are cooking the only thing I have left to do really is chop up some basil and some garlic that will add at the end okay noodles are cooking got about 10 minutes left on that goodness and salad is made so now we just kind of sit back and wait
It looks and smells so good you guys oh my Goodness so first thing I’m going to do is add a bunch of this basil in that I have here as well as a bunch of chopped garlic just fresh garlic nothing better and then I’m going to start spooning in my pasta and spinach kind of simultaneously we’re going to just hope it wilts
Quickly and then all we have to do now is kind of start combining the cheese the tomato sauce And I’m just going to top this with some Parmesan yum oh my word you guys this looks so so Good okay guys it’s much later now at this point um I’ve been watching America’s Funniest Home Videos with my daughter Emma my boys are already asleep but oh my gosh who remembers that show it’s so funny um but before I go to bed tonight I’m going
To make my protein cocoa that I have been loving lately I don’t make it every single night but on really hard workout days or on nights I just really want to prioritize recovery and making sure I get a good night’s sleep so um tonight I’m doing this Core Power chocolate um
Protein milkshake it’s got 26 g of protein I’m probably going to drink half of it and Caleb can have the other half I’m just going to steam this in the microwave just pour it in a little measuring cup heat it up and then I do one scoop of the beam dream nighttime
Blend for better sleep the cinnamon cocoa flavor I’ve been buying this stuff for a few months now and I really love it it’s kind of pricey but man it works um it works really well and so again on nights I just want to make sure I get a good night’s sleep
I have a little bit of this and it’s really delicious it has magnesium it has melatonin it has um Rishi it’s got all kinds of adaptogens in it and so really really good for recovery and getting a good night’s sleep so we’ll make that up
And um I’ll show you what it looks like and how it tastes here in a Second Cheers guys oh my goodness it is so good it’s kind of Addicting but um I hope that you enjoyed today’s what I eat in a day hope it give you some recipe ideas inspiration on meals that I ate during my weight loss Journey but things that
I’m continuing to eat now that I’m kind of maintaining that weight loss and just trying to live a healthier life if you enjoyed today’s video do me a favor and give it a thumbs up maybe share it with a friend and subscribe if you’re new
Here today I would love to have you I have lots of videos on my channel just like this so check them out and um I’ll see you guys really soon in my next one bye