In this vlog-style video, the creator shares a coach‑prescribed five‑meal daily plan designed to support strength training and a bulking phase. The day begins with a pre‑workout meal of fast‑digesting cream of rice, blueberries, and eggs, accompanied by zinc and L‑glutamine for gut health. After the workout, a post‑workout bowl of oats, egg whites, stevia, cinnamon, and peanut butter provides slower‑digesting carbs and protein, with precise portioning using a kitchen scale. Throughout the day the creator emphasizes hydration (Cure electrolytes) and gut‑supporting foods like kimchi, while also discussing personal struggles with body image and the psychological shift from viewing food as a reward or punishment to seeing it as fuel. Meal three (lunch) and meal four (dinner) consist of pre‑prepped staples—rice, sweet potato, zucchini, ground beef, and butter—highlighting the importance of meal‑prep containers and planning. The final meal is a dessert‑style yogurt bowl with non‑fat Fage Greek yogurt, stevia, sugar‑free chocolate pudding, and apple slices. The video also mentions beverage preferences (Zevia, Nixie), local Texas coffee shop work habits, and the creator’s preference for measuring fats accurately. Throughout, the speaker balances practical cooking tips with reflections on mindset, encouraging viewers to use the plan for inspiration rather than direct replication.
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Hello, hello, you guys! I'm doing a little bit different of a video today. I get quite a few questions over on my Instagram about my meal plan. After troubleshooting with many different diets over the course of my strength training career slash journey, my coach has given me a very structured meal plan, and honestly, I have never felt better on it. So figured I'd share just for inspiration's sake. This is meal 1, which is my pre-workout meal. It is pretty carb-focused, so it is cream of rice topped with blueberries and 2 eggs on the side. Also put Before this, on an empty stomach, I take 2 zinc capsules and L-glutamine for good gut health. I'm feeling a little more awake after that pre-workout meal. I actually have yet to leave for the gym. I'm gonna prep my post-workout meal because I'm gonna be a while at the gym and there is a little bit of a drive to get there. So by the time I get here, it's gonna be a little later. And I, in my mind, I have my meals spaced out perfectly. I have 5 meals a day, as you'll see in this video, and so I need to space them out evenly throughout the day. So it's not like one right after the other. I went to Whole Foods the other day to try to find like a bunch of different electrolyte brands and just test which one I want, 'cause I've been needing to take electrolytes, especially being here in Texas. We are sweating way more than normal. One of the brands I tried was Cure and I absolutely loved it. You guys, usually electrolytes are like gross and salty and I'm like having to choke it down, but these, it tastes like fruit juice and it has clean ingredients and it is so, so good. I got like, I think all the flavors that Whole Foods had And today we're having watermelon. So I have yet to work out, but the more hydrated I am, the better my lifts are gonna be. We're gonna get a little vulnerable real quick, okay? I feel like a lot of girls, early teens, late teens, early 20s, struggle with eating or at least comparison and feeling like they're eating too much, too little, yada yada. I am definitely not an exception. I dealt with that a lot, like a lot, a lot for several years, mostly in my teens. And oddly enough, having a coach, working with her, having a meal plan, I hate to say this, but it almost felt like I had permission to fuel my body in the way that she wanted because I had a meal plan to follow and it was like I had to do it. We're, we're in a much healthier, like, mindset after that. But, um, it has absolutely helped me be like, okay, I need to be eating this much to fuel my body, to have good lifts. And especially now I'm in like a growth phase, a bulking phase, whatever you want to call it, to put Put on a little more muscle before we go back into a cut, just to make my next cut a little more seamless. 'Cause the first one, it was brutal. It was brutal, but we're not gonna get into that. So our goal is to build muscle right now, so food is up. And it's just a crazy concept to feel like I have permission to eat food. And in no way, shape, or form is that a healthy way to view it. I'm just being real. And, um, I don't know, maybe if any of you guys— I mean, girls or guys— if any of y'all have struggled with something like that, it doesn't have to be that way. Like, We are given one body and we should absolutely be taking care of it and not punishing ourselves or treating food as a reward or a punishment. So food is fuel. It's as simple as that. You just gotta look at it like that. Like, you need food to fuel your body, not punish it, not reward it. So anyways, it's a little too early in the morning for a TED Talk, but I just thought I'd throw that out there. That's for free, you know what I'm saying? The next one won't be. Our post-workout meal consists of Slower digesting carbs because I just had cream of rice and that is a very fast digesting carb to get a good pump in, which is why I try to time it 1 hour before my lifts. This post-workout meal has oats in it, which are slower digesting, which will give me a feeling of being satiated a little bit longer. We are gonna put enough water in this container to just like completely submerge the oats, just like so. Gonna microwave this for like a minute and a half. All right, once that minute and a half is over, obviously we still see plenty of water here. Oh, a non-negotiable whenever it comes to making my cream of rice and oats A mini whisk. This is actually the bigger one that I have. I have a mini whisk. Like, look, look how cute! Look at how cute! It actually makes it so much easier to like mix everything together instead of just using a fork. So ten out of ten recommend a mini whisk. I put some stevia in here to sweeten it. Oh, and I'm out of this one basically. All right, we stay stocked with these things. Don't do that. More stevia, and then cinnamon. I put cinnamon on almost anything. Give that a little mixy mix. Back on. the scale we go. And I do 184 grams of egg whites. Good source of protein. Fun fact— not really a fun fact for me, but I can't have protein powder. Like, I react awfully to it. I have like a bad allergic reaction. Like, it feels like my throat is gonna close up and I feel like I'm gonna puke. Originally my coach had put protein powder in this meal, but I was like, I can't. So egg whites it is. That's why it seems like a little bit of an odd combination. Um, like oats and egg whites. But people make this differently. Some pan fry their egg whites and then add them to the cooked oats after, but too many dishes. So I'm gonna microwave this for an additional minute, minute and a half. All right, starting to see egg whites forming a little bit. You just gotta be patient with the process. Whenever I first made it with just like pouring egg whites in here, I was like, this looks absolutely disgusting. And like watery white sludge. But you gotta trust the process. Just keep mixing and then we'll throw it back in the microwave for another minute. Hey, it— oh, hot, hot. It's, it's coming together. It's starting to look like porridge, honestly. Wow, the steam. I promise everything you add on top also makes it taste good. It tastes good itself, like it's not bad. It is like slightly— oh, I forgot to add salt. Salt in this case, it does not make it It tastes salty. It just enhances all the flavors in it. So like, it'll make the stevia taste a little sweeter. I know it looks like gray slop, okay? Don't come for me. It's actually good. Don't knock it till you try it. All right, I think this could use another 30 seconds. While it's still hot, I'm gonna go ahead and add the peanut butter so it gets all melty on there. With peanut butter, because it is a fat source, I like to be as precise as possible. So I stick the actual container on the scale, zero it out, and where's my mini scooper? Another non-negotiable in my Breakfast is at least in my yogurt bowl is a mini spoon. It just tastes better. I, I don't make the rules. So yes, because it is a fat source, I want to get it straight from the jar because you don't account for the grams that are on the spoon if you're like spooning it out and putting it on the bowl and measuring just the bowl. So the scale is zeroed out and we're gonna get a tablespoon of peanut butter. He's beautiful, absolutely beautiful. We are back in the kitchen to prep for meal 3 of the day, but I first wanted to show you, since it's like a what I eat in a day slash what I drink in a day, what I consume in a day, I gotta show you everything, you know what I'm saying? Mike and I's obsession, we just love having fun little drinks, okay? Specifically Zevias. My current favorite flavor is a ginger root beer, 10 out of 10. I think Mike would say his favorite is the Nixie brand, which is like all organic. I Like super healthy. I mean, they're both good, like they're both sweetened with stevia and stuff, but zero calorie flavor sweetened sparkling water basically. It's really, really good stuff. Nixie's a little more pricey than Zevia though, just FYI, but they're both so good. My favorite thing to do during the day since coming to Texas after my workout: come home, shower, get ready for the day, and then find a new coffee shop to work in. So far I've been doing a pretty good job like exploring different areas. I'll go to North Dallas, which is like my favorite area. And then like the surrounding sub-cities, like to go and just see what other coffee shops around. So today I think I'm going to the Richardson area/Plano. So not Dallas, but like north. Anyways, all that to say, I have some computer work I need to get done, just like editing, scheduling posts, things like that. Whenever I'm home alone, I do not like to work at home. Like I need to get out, I need to be around people. Uh, Mike has been gone quite a lot during this challenge throughout the day, just in the beginning stages of it while they You know, get trucks and everything. So I don't like to be home by myself whenever it's quiet. So I need to be around people and at least speak because I will go too long without even saying any words. So all that to say, I'm gonna prep my meal 3 to take with me. I got these super handy meal prep containers off Amazon. You guys want, I can link them below. But these are super, super nice. So I always use them to pack my meals whenever I'm leaving the house. Meal 1 and 2 are very much focused around my workout, like pretty Pre-workout, high carb, fast digesting carb, and then post-workout has a good amount of protein plus slower digesting carbs. This meal is just lunch, essentially. Something I forgot to mention is after meal 2, I try to always get kimchi in. If by some miracle someone in the DFW area is watching this, please let me know if there's any local grocery store where farmers or just like anyone local sells kimchi in a glass jar specifically. I know maybe that's a little picky, a little niche, but for now I just got one from, I think, Sprouts. And it will suffice, but I do prefer to get my stuff local whenever it comes to meat, kimchi, eggs specifically. And I have yet to find— besides the farmer's market, I've yet to find like a store that carries local eggs. I just usually do about like a serving, like a huge heaping fork of kimchi, because it's really, really good for gut health. So good! Absolutely housing meal four. This is basically dinner. If you haven't noticed by now, for meal three and four, I have everything prepped in the fridge. That includes rice, sweet potato, and then the meats. Obviously, that is the key to staying on track. It's so easy to just like. Eat whatever's convenient or whatever. If you don't have anything prepped, you just grab the quickest thing. But if you have everything prepped, especially your meats because they take the longest, it's so much easier to stay on plan. So for this meal, it was more zucchini because that's my favorite vegetable at the moment, sweet potato, butter as my fat source, and ground beef, and then like low-calorie sauces on the side. So this is my probably second— I don't know, I like all my meals to be honest, but I always look forward to my sweet potato. It is my favorite carb source besides cream of rice, probably. So I'm gonna finish off what's left of this and then go to my yogurt bowl. For my last meal, meal 5 of the day, aka basically dessert, the base here is nonfat Fage Greek yogurt with a little bit of stevia and sugar-free chocolate pudding just to make it a little thicker, you know what I'm saying? And apple slices. And that concludes today's full day of eating. If you'll notice, I intentionally left out most of the measurements on the food I eat just because this video is for you to pull inspiration from, not to copy exactly. My meal plan is very much tailored towards me, my body, and my needs. So whenever people ask for my meal plan or even my exact workout routine, I prefer not to give that because everybody is different, and what my body needs to be fueled may not be what your body needs. So with that in mind, hopefully this video was just great for you to pull inspiration from. I love all my meals, all of my food, and it is so So nice to actually view food as something casual and not like, you know, a reward or punishment like I mentioned earlier. So thank you for watching. Mike starts with my coach next week, so I was telling him maybe I'll make another video on what Mike eats in a week. So stay tuned for that. But thank you guys for watching. Love you all. Have a good week. Bye! Bye!
