If you want to feel, look, and perform at your best on a daily basis, you better believe the food you eat plays a massive role in whether or not you will be able to do that!
There are lots of ways to approach your Nutrition, but I think it’s important to keep things simple – which is why I like to focus on Two Primary Areas.
Quantity (Eat the right amount of food for your personal needs)
Quality (Eat the right kinds of food for your personal needs)
Yes, there are several other components for Nutrition that are important you can dive into such as:
When you eat (Nutrient Timing)
Where you eat (Your Environment Can Influence your Decisions)
Who you eat with (Your Social Circle Can Impact your Behaviors)
How you eat (Are you even chewing your food?)
However, until you master the basics of Quantity and Quality, don’t make the mistake of Majoring in the Minors.
Once you are eating the Right Foods, in the Right Quantities – For You – then you can focus on the other pieces of the puzzle.
So today, I wanted to share with you What I Eat In A Day As A Gym Owner And Personal Trainer, which helps me manage a demanding schedule and also balance out my life as a Husband and Father.
3:56am – Breakfast
4 Whole Eggs
1/2 Cup Oatmeal
Walnuts
1 Tbsp Chia Seeds
2 Bananas
Today, I woke up around 3:15am and started the day with my Morning Routine. I cooked 7 Meals worth of eggs yesterday, and already had a Ziploc bag of my Oatmeal Mix ready. This helps me streamline the process in the morning and get some quality fuel in my body with so much ease. I microwave the Oat Mix and Eggs, add in the bananas, and eat. Simple and Easy!
5:47am – Post-Workout
24 oz. Whole Milk
I started my Training today around 4:45am, which was a Lower Body Day with a Squat Focus. The entire Training Session including the 6 Phase Pain-Free Performance Warm-Up and quick Cool-Down (which is simply laying down and focusing on breathing slowly) took around 50 minutes. I recently have almost completely stopped listening to just about all Music, Podcasts and/or YouTube videos during my workouts so my training sessions are absolutely dialed in for getting things done and wisely investing every minute that I have.
When I finished up, I grabbed the Whole Milk that I had waiting in the mini-fridge we have at the gym and drank that over the next hour.
9:19am – Breakfast (Again!)
4 Whole Eggs
1/2 Cup Oatmeal
Walnuts
1 Tbsp Chia Seeds
2 Bananas
No, that’s not a duplicate from before. I had the same meal twice today. It already worked once, so I ate it again!
Now onto something you may not see too often…
12:25pm – Lunch
2 Slices Food For Life Flax Bread
Sardine Pâté Blend (Wild Planet Sardines, Primal Blueprint Mayo, Lemon Juice)
Cucumber Slices
Spinach (A Small Mountain worth)
Stone Ground Mustard
2 Pink Lady Apples
A meal that makes a regular appearance in my Nutritional Intake for years now is my Sardine Pâté Sandwich.
I toast two pieces of bread, spread some of the Sardine Pâté blend which I make in advance that lasts for several days in a container in the fridge, add cucumber slices, spinach, and stone ground mustard together and that’s it! It’s quick and easy, and I actually enjoy it! It’s an amazing way to pack in extremely Healthy Omega 3 Fatty Acids and one of the ways I fuel myself with Whole Foods intentionally to avoid relying on supplements to fill any voids in my eating.
3:15pm – Post-Lunch Pre-Dinner
Chicken Drumsticks (4)
Brown Rice (Around 1 Cup)
Green Beans (Around 1/2 Cup)
2 Baby Oranges
I don’t really measure the amount of Rice and Chicken I eat. If I’m hungry, I’ll eat more. If I’m not, I’ll eat less. That’s the beauty of simple intuitive eating, which is something that works really well when you’re eating Whole Foods. We regularly cook Whole Chickens and then just eat all portions of the meat throughout the week. It’s quick, simple, and cost-effective. Quite simply, it works! Today, it wasn’t quite thawed out well enough, but the Drumsticks were so that is what ended up on my plate.
We also prep the Brown Rice when needed for several meals by cooking a large batch in our Instant Pot with the Rice feature. It takes around 45 minutes to cook and then we store what we don’t eat in the fridge to eat throughout the week. I microwave a bag of the green beans I buy and do the same with the leftovers putting them in the fridge to eat for upcoming meals. Peeling the baby oranges doesn’t require a knife, isn’t messy and they are a sweet juicy treat to complement this meal that I have been enjoying lately.
7:45pm – Dinner
Potatoes
Steak
Broccoli / Peas
2 Dates
I really enjoy ending my day with some type of Red Meat, Potatoes, and Vegetables. A lot of our Beef comes from Grass-Fed Cattle, but not all of it. We often buy the 3-packs of 1 lb Packages of Grass-Fed Ground Beef and I’ll likely eat between 4 oz. and 8 oz in a sitting. However, today I did manage to enjoy some Steaks from mark-down Grass Fed Ribeye and Strip Steaks I picked up recently, and it is so good. We do buy local beef when we can, and have multiple freezers to store a 1/2 beef when we make a big purchase. I also ate a couple of dates for something sweet to end the day. I have truly enjoyed these lately and usually 2 or 3 will take care of any cravings for something sweet!
Additionally, here are some recent changes I’ve made with my eating:
I stopped consuming caffeine around the middle of 2024.
I stopped eating refined sugar around the start of 2025.
I more recently stopped eating almost all seed oils to start off 2026.
I don’t currently use any Supplements. That includes Mutlivitamins, Omega 3’s, Protein Powders, Creatine etc. I stopped using them a while back after spending thousands and thousands of dollars on all of the latest and greatest products for years and years. I don’t personally feel I need them as I really do my best to get all of my nutrients from Whole Foods and I do great without them.
These are personal decisions and standards that I have set for myself based on the information and knowledge I have gained over the last 20 years of researching all the things I can learn about Health and Nutrition.
I don’t feel limited or restricted as a results of making these decisions. On the contrary, I have about Zero Decision Fatigue when it comes to eating delicious and nutritious foods on the daily! I focus on all of the amazing things that I do have the privilege of eating on a daily basis and I feel better because of how truly nourishing they are.
I also fast from food (only consuming water) in various ways and at various times as I believe the Health benefits from doing so are unparalleled in so many ways – but that is a topic for another blog post, another time!
The way that I eat is SIMPLE. And I have very intentionally made it that way. A lot of small changes over time have compounded to allow me to get to this point where I can enjoy on a daily basis all of the amazing things that God has provided for us on this earth to enjoy and nourish my body with.
The way I eat is also truly satisfying. It provides me with the fuel that I need on a daily basis to thrive and it tastes better than just about any restaurant that I have eaten at. If I do go to a restaurant, I’ll often eat some microwaved vegetables before I arrive (I simply don’t want to pay $3 for a few pieces of broccoli…) and then I order the biggest steak they have available along with some potatoes.
Nutrition doesn’t have to be complicated. And Simple Eating and Living can absolutely be enjoyable.
I hope that seeing a day in the life of how I fuel myself can help you see what it looks like to truly nourish your body, and how a little bit of preparation can go a long way.
Be sure to download our Free Grocery Shopping guided at the bottom of our homepage and load up on Whole Foods to experience the difference that eating the right foods in the right quantities for you can make, enabling you to feel, look, and perform at your best!
