My Daily Food Log

I was going to call this "What I Ate Wednesday", but today's my birthday (oot oot!), so you KNOW there will be some indulging happening.  [wink wink]

Sooo I thought it'd be better to share a more "normal" day of eating with you all.  That is, meals that are made with prepped foods and eaten at my usual times.  

I typically eat 4-5 times a day, depending on if I'm working or not.  I wake up at 4:30am on work days, and eat breakfast by 5:30.  So I usually have to have something to tide my over till my lunch break - or things are gonna get UGLY. 

Now, let me preface this by saying a few things: 

  1. I do not always track my food intake.  I definitely do when I'm trying to actively build lean muscle ("bulking"), because I want to make sure that I'm keeping my macros high enough to promote those muscle (read BOOTY) gains.  Currently, I am at more of a "maintenance" intake level, but I'm slowly increasing it to get back to muscle-building mode.  I've also found tracking beneficial during stressful times, when I feel those binge tendencies or negative feelings towards food creeping back up.  Keeping a food log keeps me from grabbing food to deal with emotional issues, and it also ensures that I'm eating enough, which has been an issue for me, too.  
  2. This is what works for me.  I'm not a doctor, nutritionist, or registered dietician.  I'm not telling you that you have to track your macros, or that you have to eat exactly what I eat.  Do what works for YOUR body, babes!  My goal with this post is to show you how I plan out my day and make my meals fit the current macros I have set for myself.  
  3. I still listen to my body.  You'll notice I exceeded my "goal" for this particular day, and this happens maybe a few times a week.  Some days when I train a lot harder (read: leg + booty days), I am STARVING.  So I usually eat a few more carbs and/or have a little more nut butter or avocado.  I don't beat myself up over this, because I'm not mindlessly eating junk food - I'm giving my body the fuel it needs to be able to train properly and keep me strong and healthy.  

[Side note: You'll notice that I almost always measure my food in grams.  This is what I've found to be the most accurate method.  For instance, a serving of Publix rolled oats is 39g.  If I measure out "half a cup" and actually measure them, it might actually be more like 50g.  This may not seem like a lot, but those little differences can add up over the day, which add up over the week, which...oh, you get the point.  Haha.  If you're serious about tracking your food intake, buy yourself a cheap - but reliable - food scale that measures in grams.]

Ok, now that we've gotten THAT out of the way, let's get to the fun part...the FOOD!

  • BREAKFAST: My usual bowl of "proats" with berries and PB + a "matcha-collagen latte"
Food Log 1.jpg
  • MID-MORNING SNACK: Plain rice cakes (I'm always in a hurry to scarf something down) + an iced almond milk latte (no sweetener) from the Starbucks downstairs at the hospital) + my Natural Calm magnesium powder (which I always put in my Healthy Human Life water bottle)
Food Log 2.jpg
  • LUNCH: A hodge podge of goods - baked sweet potato fries, low-sodium/all natural deli turkey, veggies, hummus, + some GF pretzels (because I always need a good CRUNCH factor)
Food Log 3.jpg
  • AFTERNOON SNACK: Rice cakes + PB Fit (I'm obsessed with this stuff!).  I didn't workout this day, but if I did, I would've added a simple protein shake (water + Pretty Fit protein) and adjusted my protein from some of the other meals (such as cut out the protein added to my morning oats or reduce the amount of shrimp I have at dinner).
Food Log 4.jpg
  • DINNER: sautéed shrimp + bell peppers, quinoa + rice (mixed), lots of lettuce (for my greens!), salsa, avocado (for healthy fats), + a glass of kombucha (I love drinking this at night to give me calm vibes AND keep my gut health on point)
Food Log 5.jpg

That's it, you guys!  That doesn't look so complicated, right?  

It's all about PLANNING AHEAD.  (Cause, yes, in case you didn't read my last post, I'm a planner.) I like to roughly plan out what I'm having the night before and then adjust it during the day if I need to (like I mentioned with the afternoon snack).  If I need a few more carbs, add 25-50g of brown rice.  Need more protein?  Add in some extra chicken or another 1/2 scoop of protein into my oats.  Low on fats?  Well, you know what I'm gonna say about that...WHIP OUT THAT NUT BUTTER, BABY!  Just remember to measure things out so that you don't go overboard - which I am TOTALLY likely to do.  (Oops...haha!)

Have questions?  Feel free to email me or leave a comment below.  I love hearing from you guys! Also, if you'd like more help learning about macros (or having yours calculated to help meet your own fitness goals), I offer that as a service, too (under "Train With Me")!  



3-Day Juice Cleanse

Do you feel sluggish and exhausted all of the time lately?  

Are you having more breakouts than usual, and your face looks like a road map?

Having trouble with bloating and other digestive issues?

If you answered "yes" to one or all of these, then your name must be Jayme Williams. Hahaha!

Just kidding.  But no, seriously.  I am experiencing every single one of these issues right now, and it's no bueno!  

Soooo, I've decided to do another 3-Day Juice Cleanse to help reset my digestive tract and flush out all of those nasty toxins!  During these three days, my only intake with be cold-pressed, raw juices and plant-based protein shakes (to help preserve muscle mass).  

If you're interested in joining me during this cleanse, please contact me and I will email you my FREE Juice Cleanse Guide with recipes and tips on how to make the most out of your cleanse!  

Cheers, y'all! [Raises juice] 

Cleaned Up Football Party Treats!

Football season is right around the corner, y'all!  And you know what that parties, adult beverages, and FOOD! 

We all know we can get a little out of hand when it comes to snacking at these gatherings.  I mean, who can resist a buffet of food laid out on the table for four-plus hours?? But trust me, all of those empty calories and greasy foods won't do your waistline (or your intestines) any favors!  

I've been challenged by one of my fellow fit-mommies, Christina, to clean up the traditional football party fare, so here are some recipes that not only help you keep your own eating in check, but may also be a conversation starter to help change someone else's view on clean-eating! 

Buffalo Chicken Dip:

Author: Jayme Williams

Prep Time: 5 min

Cook Time: 15 min

Total Time: 20 min

3 large chicken breasts, boiled and shredded (my Clean Crockpot Chicken works great for this!)

1 (8 oz) package Organic Valley Cream Cheese (this brand is all natural)

1/8 cup hot sauce

1 cup President's reduced fat, crumbled feta cheese (or goat cheese would work well in this, too)

In a saucepan, melt the cream cheese over medium heat until nice and creamy.  Add the chicken and hot sauce and stir to combine. Pour into an oven-safe dish and sprinkle with crumbled cheese.  Cook at 350 degrees for 15 minutes or until bubbly.  

Serving suggestion: Serve this dip up with some all natural pita chips, veggie chips (such as Terra or Eat Smart), veggie sticks (carrots, celery, etc.), or even clean tortilla chips (such as Garden of Eatin').  

Spinach and Artichoke Dip

Author: Jayme Williams, adapted from

Prep Time: 10 min

Cook Time: 20-30 min

Total Time: 30-40 min

2 cups parmesan cheese, grated (try to get a fresh block and grate it yourself to avoid preservatives and other additives)

1 (10 oz) box frozen spinach, thawed and drained well

1 (14 oz) can artichoke hearts, drained and chopped 

2/3 cup Fage fat free, plain greek yogurt

1 cup Organic Valley cream cheese

1/3 cup Follow Your Heart vegannaise (this is a mayonnaise-alternative that is all natural and actually GOOD for you!)

2 tsp garlic, minced

Mix together parmesan cheese, spinach, and artichoke hearts.  Combine all other ingredients and mix into spinach mixture.  Bake at 375 degrees for 20-30 minutes (or until bubbly).  

Serving Suggestion: You can serve this dip with any of the above mentioned "vehicles"! 

Taco Dip

Author: Jayme Williams, adapted from my Mom's recipe

Prep Time: 15 min

Cook Time: none

Total Time: 15 min

1 lb all natural ground turkey, browned and drained

1 can organic pinto beans, drained and blended in food processor (or left whole, if you'd like)

1 cup Fage fat free, plain greek yogurt

1 cup thinly sliced romaine lettuce

1 cup diced tomatoes

1/2 cup black olives

1/2 cup thinly sliced green onions

1 cup all natural, shredded cheddar cheese 

Spice Mixture: 

1 tsp cumin

1 tsp salt

1 tsp black pepper

1 tsp paprika

1 tsp chili powder

1/2 tsp ground red pepper (optional, if you like a little heat)

Add all spices to a small bowl and stir to combine.  Mix in greek yogurt and pinto beans and mix well.  In a large serving dish, layer ground turkey, yogurt/bean mixture, lettuce, tomatoes, green onions, black olives, and cheese.  

Serving Suggestion: This yummo dip goes great with those clean tortilla chips from Garden of Eatin' (I buy mine at Publix)!

Don't those all sound dip-tastic?! You could also whip up a batch of my Clean Turkey Meatballs, pour a little Annie's all natural BBQ sauce over them, and serve them with toothpicks. Yum! 

In case you want a little more variety, here are a few other favorites of mine from other bloggers:

Copycat Chik-Fil-A Nuggets from

Double Dark Chocolate Brownie Cookies (with Avocado) from

Paleo Spiced Nuts from

Now, I'm sure with all of these fab recipes to choose from, your guests can find something to snack on, right?  But what about to drink?? Here are a couple of semi-clean (as clean as you can get with alcohol in them, anyway) beverage options:

Hot Mama Margarita

Author: Jayme Williams 

Prep Time: 3 minutes

Serves: 1

1 cup fresh lime juice

1 oz silver tequila

1 Tbsp Wholesome Sweeteners organic agave nectar

Sea salt, for rim of glass

Add the first three ingredients to your shaker and shake it, shake it, shake it (my daughter loves it when I say that while shaking my protein shake every morning)!  Pour into a salt-rimmed glass filled with ice, or blend with ice if you prefer it frozen.

*I must warn you: because this drink doesn't contain that super duper sweet, pre-made margarita mix, it's going to taste tart and perhaps a little strong.  Remember that it contains only 130 calories as opposed to the whopping 400 in an 8 oz classic margarita.  So get to sippin' and enjoy those clean calories! 

Berry Yummy Cocktail

Author: Jayme Williams

Prep Time: 5 min

Serves: 1

1 oz Bacardi Rum

1/2 cup organic frozen mixed berries 

3 oz all natural pineapple (or apple) juice

1 cup ice

Add all ingredients to a blender and puree that puppy up!  Pour into a glass and add a straw and you're good to go! If you don't like frozen drinks, you could always just shake the pineapple juice and rum together and pour over ice!  

As with everything, moderation is key!  Don't go hog wild on the adult beverages, because then you'll be negating all of those clean snacks you just ate! I usually allow myself one to two drinky-poos when we're out with friends or at a party, but those occasions are few and far between.  If you're planning on attending football parties every single weekend, you might want to stick to a two-drink maximum and then avoid alcohol for the rest of the week.  Be kind to your body and it will be kind to you! 

I hope you guys enjoy these recipes!  Happy football-watching and...

...GO GATORS! (Sorry, had to! Hahaha!)