oatmeal diet plan

hi guys! today i am sharing a look back at what i ate today. so a lot of you have been requesting vegetarian ideas, and i do eat a lot of plant based food, but i am not vegan, um and i usually eat more plant based at home and not so much when i go out, but that's not always the case and since you've been requesting it i thought today i would share what some of those things i eat at home are when i happen to eat them. um so it's just to give you some ideas and also show you that you know you don't need to fit into that cookie cutter box of a lifestyle or diet and what that needs to look like and you can cater it to fit you and your preferences and how you feel that day. so let's get to it. so i started out my morning with a simple bowl of fruit. i had strawberries and bananas. and i usually like to start out my day with fruit, especially if i am working out in the morning, which i prefer to do

because i don't like to feel to heavy when i'm at the gym. today at the gym i did shoulders. now i told you in my last what i eat in a day when i did deadlifts that i don't like to do pull ups on back day because i like to start strong on my deadlifts so i do pull ups on shoulder day. so i did that and then i just did some of my favorite shoulder exercises to make sure i hit you know all sides of the delt and i finished off with some hanging leg raises for abs. i don't do a ton of ab work but i try to just throw it in here and there. um and some h.i.i.t. high intensity interval trainingon the ropes to finish it off. so post workout i ate a quest bar, cookies and cream flavor today, and we stopped by starbucks and i got a new drink , uh we need to talk about this drink situation for a second because in my last what i eat in a day

um i shared my new favorite drink withyou, which it still is, a flat white. now i have since learned thatthat is not the ideal daily drink, and here's why. and i had to share it with you because you know it's a journey and i'm learning as i go. so the flat white is in fact just um coffee and milk and i get it with soy milk. the problem is since it's mostly milk, a grande has like 2 cups of soy milk, and soy milk while there's no added sugar in the drink the soy milk itself has natural sugar. so you end up consuming like 20 grams of sugar in a grande just from the milk and i didn't realize until i looked at the nutrition of the flat white and i was like 'why is there so much sugar?' and i thought it was because the espresso was sweetened or whatever and i asked and it's not from that and so anyways my new drink is now

a cappuccino. and i know, i'm thinking 'what cappuccino?' i have never really been a coffee person i've always thought cappuccino was for like super coffeey people and i mostly like you know milk with a little bit of coffee um but a cappuccino is still mostly milk it's just super frothed. but it is still like half the milk of a flat white. i don't know if i am making sense anymore but the point is a cappuccino is the same amount of drink but half the milk so you're getting much less sugarand it still has no added sugar to it. so, i had a cappuccino along withmy quest bar post workout. also, it tastes literally just about the same as a flat white. there is a little bit more coffee to it you could add a little but of sweetener if you need it. i personally don't need to i just add a little bit of cinnamon

um and that's good for me but... for lunch i made a protein waffle and i used these kodiak cakes, this is not sponsored, but i do love these cakes. they're pretty clean. only ingredients are whole wheat flour, whole grain oat flour, and um whey protein. and i actually add um extra whey protein. i use the quest multipurpose powder. it's my favorite protein powder because it is not sweetened at all. i usually think protein powders are way too sweet and this one is really great for baking with and since this waffle mix is already premade it's so easy to add a little bit of extra and all i need to do is add a little bit more liquid and i use egg whites to help fluff it up. i do have my own protein packed um pancake and waffle recipe but it uses a lot of dairy and i have been trying to not eat dairy, it is delicious and it adds a lot of protein without adding any powder at all which is great.

um so if that's something you are interested in i will link that in the description box below. i've also been trying to get in uh more protein and fat lately. when i was eating a lot of carbs like for the past few months i have been eating a lot lot of carbs um and i actually noticed i started to feel kind of fatigued and sluggish and um i was kind of hitting like a plateau with my workouts and i just thought it might be time to switch up my diet a little bit. so i have been trying to get just a little bit more protein and fat in and seeing how it feels. that's kinda what you have do to when you are figuring out the diet that works for you and it's constantly evolving. you have to you know sort of try it out and see how you feel and then adjust accordingly. so back to the waffle. first of all a great tip if you're ever worried that your waffle maker is going to explode because you add too much batter um i always keep a hair tie on my wrist and i just put the

hair tie around the handles to help keep it closed um and it really helps keep the batter from coming out of the waffle maker. second of all i have to say that these macros for this waffle are seriously amazing. between adding the quest powder and the kodiak cakes which are already awesome on their own this waffle is only about 250 calories, 30 grams of carbs, 2 grams of fat, and almost 30 grams of protein so a question that i get all the time and i thought it would be appropriate to address here is syrup. which syrup do i use? so maple syrup i do love baking with it um but i don't like to eat it as kind of a daily food like this. it's really really high in calories and sugar. so a quarter cup of maple syrup has like 200 calories and 50 - 60 grams of sugar and a quarter cup is the average serving size for waffle or pancake syrup. it's a little high i probably don't use a full quarter cup. um but i actually use sugar free syrup. so i'm

usually pretty anti sugar free stuff i know um and i try to not use any artificial sweeteners like in normal daily life um but i do like this smuckers brand. they don't use any aspartame it's only sweetened with sucralose which is splenda and splenda is not my favorite either but it's safer than aspartame or saccharin um and it just makes the macros unbeatable. i mean a quarter cup is only 20 calories and there's 7 grams of sugar alcohols which are not sugar but just carbs. so you kind of have to weigh it out like it depends are you just eating this waffle like you know "in moderation" then maybe the maple syrup is fine. but i like to eat these waffle a little bit more frequently. like if you're going to include them as a regular part of your diet you know you have to kind of question are the macros, is 50 grams of sugar worth it to you? it might be. to me it's not and that's when i decide that the sugar free is in fact worth it.

i think that there are some stevia and erythritol based syrups out there i've seen them on like iherb.com and stuff. but the really expensive and i just can't justify spending that much money on syrup when i use it you know as infrequently as i do um but they are out there if you want to find those. and if you guys want me to do an educational video on sweeteners, so artificial sweeteners, chemically derived sweeteners, stuff like that let me know in the comments below. you know an educational one like the one i did on dark chocolate last week. you guys seem to really like those. so if that's something you're interested in let me know. so to finish off my waffle um i just topped it with some berries to get a little bit of extra fruit and fiber in and a drizzle of my syrup. for an afternoon snack i had a simple apple with some cashew butter. um nut butters are one of my favorite

ways to get in some healthy fats and i kind of switch off between almond, cashew, and peanut butter. for dinner i made a scramble. now in a "what i eat in a day" a long time ago i think i shared a frittata maybe i shared a scramble i can't exactly remember but um it's a really great way to get in a lot of volume and a lot of veggies um with a lot of protein and very little fat. i pretty much sautã© whatever vegetables i have around. so today i had some onions, some bell peppers, and some asparagus, and spinach i think and i just kind of do that until the spinach wilts down and the vegetables start to cook and then i add some egg whites. now i actually use egg yellows because christian does not like eating white eggs but these egg whites, uh sorry, but these egg whites are literally just egg whites they're just yellow in color so they're still the same macros as egg whites. and people ask "well why don't you eat the yolk?" i do love egg yolks but

if i'm going to eat the egg yolk i really want to taste that yolk. like i want to taste a good runny yolk like from a fried egg or a poached egg. and for me eating scrambled eggs i don't really notice the yolk as much so i just kind of save on the macros and eat the whites if i'm not going to taste the yolk. so i love this meal because you can pretty much add whatever you have around. you don't really have to plan it out like a recipe and i always top my eggs off with ketchup. do you like ketchup on your eggs? so and now it is late and i almost always have a late night snack. sometimes i have popcorn but but tonight i am craving a sweet treat. uh probably because i did not eat as much fruit today as i usually do. um but that's ok and i am eating some honey dates and cookie dough bites. i shared these cookie dough bites in my bento box episode i think and the honey dates as well. just so you know the honey dates do not actually

have any honey in them. they're just called honey dates because they're really sweet naturally. i get the honey dates from my farmer's market. they are super tasty. so i'm just going to finish that up and that is all i'm going to eat today. so i appreciate you guys watching. remember these videos are only here for inspiration and ideas if you maybe want to switch up your lifestyle a little bit or are looking for some new ways to incorporate um different items. they're not here to tell you how to eat or you know how to live your life or whatever. also it would be really easy for me to just keep sharing you know vegan-what i eat in a days and those are true. i do eat that way too. but i also eat like this and i think it's important that i show you both sides and i you know show you how i find my balance. also i know that i usually film these on days when i am at home because it's easier for, honestly it is easier just to film because i am at

home. but if you want to see a day where i eat out like a cheat meal or something like that

oatmeal diet plan,and how i organize my meals around my cheat meal the rest of the day let me know that in the comments below because i'm trying to think of new themes for the next what i eat in a day. so that's it for today. i hope you guyshave a great week and remember it's all a matter of mind over munch.