As our resident Diet Doctor, Mike Roussell, Ph.D., answers reader's questions and provides expert advice on healthy eating and weight loss in his weekly column. But we're trying something new this week, and instead of telling us what foods we should be eating, we asked him to show us. And we're not talking about an illustrated grocery list (we've all seen what fresh produce and Greek yogurt look like). We asked Dr. Mike to take a photo of every bite and gulp that passes his lips during one 24-hour period. And he said yes!
Read on to see how SHAPE's Diet Doctor stays slim and satisfied from morning to night.
Breakfast: Omelet with Mozzarella, Greek Yogurt, and Fruit
I started my day with a 4-egg omelet with fresh mozzarella and fresh basil and Greek yogurt with chia seeds and blueberries.
I didn't lift weights today so my total carbohydrate intake is lower than if I had. On weight-training days, the two main differences in carbohydrate intake will be during breakfast and during the meal right after my workout. For example, the Greek yogurt here would be replaced with oatmeal or sprouted grain bread.
Second Breakfast: Blueberry Smoothie
This blueberry smoothie is made with vanilla low-carb Metabolic Drive protein powder, frozen blueberries, Superfood (high-antioxidant, freeze-dried fruits and vegetables), walnuts, flaxseed meal, water, and ice. It's loaded with nutrients, protein, fiber, and essential fatty acids. Sometimes I replace the water with unsweetened almond milk or unsweetened So Delicious coconut milk for a slightly different taste and nutrient profile. You can also use powdered green tea in place of the Superfood supplement.
Morning Drink: Coffee
I have a Keurig coffee maker in my office, which is great but sometimes makes feeding my coffee habit too easy. I try to limit myself to two cups per day; if I drink more than that I find myself not drinking enough tea and water.
I take my coffee black so there is no worry about extra calories from coffee additives. Things like sugar, syrup, and whipped cream are what instantly take coffee from healthy to unhealthy. Coffee itself is loaded with antioxidants and caffeine that prevents the breakdown of cyclic AMP, a compound which helps keep your fat-burning machinery working longer.
Lunch: Pan-Seared Chicken and Green Beans with Olive Oil
Today's lunch was pan-seared chicken thighs, green beans drizzled with extra virgin olive oil, and a mixed greens salad with cured kalamata olives and red peppers. Chicken thighs are a nice break from the monotony of roasted chicken breasts. They have a little higher fat content (4 grams vs. 2.5 grams) but it's less than most people think (just make sure to remove the skin and trim the extra fat).
Foods like cured olives, roasted red peppers, or sun-dried tomatoes are a simple way to add flavor to salads without having to turn to calorie- and preservative-laden salad dressings.
Afternoon Snack: Brad's Raw Leafy Kale Chips
I usually make my own kale chips but this was a little treat (and I wanted to try them out for a client). Making your own kale chips is easy: Toss kale with a little olive oil, spread it on a baking sheet, season with salt and pepper, and bake at 350 degrees for 20 minutes.
Dinner: Chicken Sausage and Sautéed Kale
Yes, kale again. My wife and I are on a big kale kick—it's so easy to cook. Here, the kale is prepared with coconut oil, diced onion, and a dash of Melinda's Habanero XXXtra Hot Sauce. The chicken sausages are pre-cooked, making this meal fast and easy to prepare.
What you can't see here is that I also enjoyed a glass of wine.