Jeff Cavaliere - ATHLEAN-X - Full Day of Eating (REVEALED!)

What's up, guys? Jeff Cavaliere, ATHLEANX.com. Today I'm going to answer a question that I've been asked at least 10,000 times. That is, "Jeff, what do you eat? Show us what you eat in a day. Everything you eat in a day. I want to know." I must say that there have been some doubts when making the video. The reason is because I understand that the topic of nutrition is something that leads to many dogmatic beliefs in nutrition. If you think about it, people can become very emphatic about what they recommend

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. I empathize with that because I understand where the root is.

The root of the problem is that many times people have difficulties with nutrition. They will have huge emotional struggles with nutrition. So when they finally find an approach that works for them, they want others to know about it. Sometimes, with too much force. But I think if you can find an approach that works for you, that you can be consistent with, that doesn't sacrifice your health in the process; I totally agree. That being said, I'm going to share my approach with you, understanding (and fair warning) that there could be some triggers in this video. Triggers in the case of microwave use.

I understand that some people are against the use of microwaves. I use it as a tool of convenience. In fact, I lost my mother at the age of 53 to a rare abdominal cancer. It happened that she was sitting very close to a microwave oven in the kitchen. I'm not saying there was a connection there, but it's on my mind. But I still use the microwave. Carbohydrates will also be included. I don't avoid carbohydrates. There are some that do. I'm just showing and sharing with you what I eat. Animal proteins are also used here. Again, I understand the ethical belief behind avoiding animal proteins in the diet.

I'm not one of them who does that, but I can certainly empathize with the belief system. I understand where you're coming from. I also use sugar substitutes. I know that many people are very against sugar substitutes. I'm not necessarily one of them, but I don't trust them. It's just a tool of convenience. One that allows me to get to where I want to be when used in moderation. Lastly, even the cinnamon I use has been questioned in the past and I'm happy to tell you that I switched from cassia cinnamon to Ceylon cinnamon. If you want to look it up yourself, you can find out why, but apparently Ceylon cinnamon is much healthier for the liver than cassia cinnamon.

That being said, with all of those triggers out of the way, I want to break up my meals. This is what it seems to me. My breakfast. I've covered this in the past. I have oats, egg whites and skim milk. Before you say "OMG. This is as boring as I thought it was going to be," I couldn't eat just oatmeal for as long as I do and still enjoy it. The key for me is that you better enjoy the food you eat or you won't be able to be consistent. If you can't be consistent, it will become what I hate.

Which is a short-term diet plan that you won't be able to follow. I have to make these foods taste better. What I do is create something called pumpkin walnut oatmeal. Here I will also show you all the brands. I'm not going to announce them, but I am going to point them out so you can see exactly what I'm using. In this case I show you that I have a cup of oatmeal. That's equivalent to about 300 calories of dry oats. I'll give you some estimates at the end of each of these foods here, so you have an estimate of the caloric intake here.

I include a little Ceylon cinnamon, as I mentioned. Some spices for pumpkin pie. I add a little maple syrup, add a swirl around the bowl, and then add a little skim milk to coat the oats. Probably about 4 oz. Then I put it in the microwave for three minutes. While that happens, I come back and start preparing my egg whites. Once again, I have nothing against egg yolk. It's just a matter of convenience. I buy these egg whites in these cartons and can use them simply as a convenience tool. I have between 7 and 10 in a morning. I fill this fairly large microwave-safe container and put it in the microwave for 2:20.

There is the use of the microwave. Now, when the oats come out, here's the secret. I put my favorite ingredient, which is pumpkin. Before you run out and buy the wrong kind, make sure you buy canned pumpkin. Non-canned pumpkin pie mix, which is loaded with sugar. It tastes great, but it's loaded with sugar. Instead, I have canned pumpkin, one of the healthiest things you can put in your body. It does two things. Number one: it adds a really nice texture and flavor, but at the same time it helps cool down the very hot oats when they come out of the microwave, thus making them edible at a faster rate.

Something that is very convenient for me. Now I add my sweetener. In this case, it is Splenda brown sugar. I find that if you don't like sweetener, I take a pinch of Splenda brown sugar, sprinkle it on top, add a few handfuls of nuts (my healthy fats), and then add some dry oats for texture. . So I'm almost done. One thing that surprises people is that I also include some whipped cream here. I love whipped cream. Guys, calorically it contributes minimally to the overall impact of the meal. It adds a little more enjoyment to the meal itself.

This is a great tasting oatmeal. I promise you that if you try it you will love it. Now you can see when the whites come out, I add something that I told you about before. I add pickled ginger. I put it on top of them. Trust me, it's not gross. It's actually very, very good. Some pickled ginger on top of the egg whites and then I put some sauce on top. As I mentioned above, my glass of skim milk and I'm ready to go. That's my breakfast, I'm ready to go. If you add this up with these estimates, you'll get approximately 850 calories.

Now let's move on: I'll cover the main meals and get back to what happens in between them. Next is lunch. When it comes to lunch, one of my favorite things to eat is a grilled chicken wrap. But in this grilled chicken wrap, I'm not just getting a lot of chicken. I'm also

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a lot of roasted vegetables. In this case it was zucchini and eggplant and a little bit of onion. That's all roasted in olive oil and I add hot sauce here to give it a little bit of moisture and I also have some pesto. That's my grilled chicken wrap, which provides about 575 calories.

Again, depending on what you put in these things and their size (this one is large), they can vary quite a bit. The fact is that this one has about 575 calories. Then, as you'll see here, I have a

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-fat yogurt with whipped cream. That's equivalent to about 755 calories. We continue. For dinner I start with soup. In this case it was a tomato orzo soup. Just an orzo and it has some chicken too. I put some of these cookies on top here and we're looking at about 225 calories. This is how I like to start my meal. Pretty much a variation of a soup or stew to start my meal.

Then, by dinner itself, you're probably pretty familiar with the food. I have shown you. If you haven't seen it yet, the video where I break down how I divide my plate because there is logic behind dividing the plate. I think you should watch that video so you can understand the concept. It's arranged in quarters here on this plate. This is my roast chicken that takes up most of my plate. It's not finished yet. I'm going to make it taste a little better. I could eat plain roast chicken. Again, consistency. You have to like what you are eating.

Then I have two sources of starchy carbohydrates. I have some pasta and also mashed sweet potatoes with a little cinnamon and butter. Then, as a main vegetable, I have my evening fiber vegetable. I have corn. A lot of times this could be broccoli, it could be Brussels sprouts, it could be asparagus, it could be anything. I have a large part of my plate covered in this other fibrous vegetable. As I mentioned, I'm not done yet. I'll take some and put it on top of my chicken. Tonight, it turns out it's a mango ginger sauce that I put on top.

Once again, ginger is making its way into my diet plan, as I highly recommended in a previous video for all the benefits it provides. Of course, I take this meal with some mineral water. I love mineral water. For me it is more interesting than normal water. It allows me to be a little more consistent with the intake and consumption of my fluids and stay hydrated throughout the day. So although I didn't show it in my other meals, I have it there too. Now, that meal has a total of 975 calories. But I'm not done yet. I know the joke is that I eat carrot cake once a year, but I eat dessert every night.

I have it in yogurt form. Frozen yogurt. In this case, fat-free vanilla ice cream. Again, I'm not obsessed with its fat-free nature. I'm just trying to go with something a little thinner, in terms of, I'm not looking for a rocky road marshmallow sundae. I'm looking for something a little more basic because I enjoy it. If it's not something you like, I recommend that you don't eat it. But this is something I enjoy. Again, a little whipped cream on top and we're looking at about 280 calories for this. And yes, it is every night. Now, if you add all that up, you're looking at a total caloric intake of 2,860 calories.

This is a very rough estimate, but it gives you a guide. I don't eat 1400 calories a day. I don't eat 1800 calories a day. I also don't eat 5,000 or 6,000 calories a day. I'm eating well in the range I should for my body type. Again, I have a lot of lean mass, so I can handle this. The fact is that I am also quite active, as you can imagine, in my work. I do active things for a living. So this particular amount of calories is what allows me to stay right where I need to be. It might be different for you.

So, copying this entire eating plan, meal by meal, may not be the secret to your success. But at least it gives you an idea of ​​what I'm taking in and how I break it down. This video does not show what happens between these meals. Shall I have a snack? I have something? Yes. In fact, I left out the details here because I didn't want to turn it into a side commercial. I don't want to force them to feel like they need to use my supplements. It's what I use. I believe I have the best supplements out there and I know what goes into each bottle.

So I trust them. But if you want to know, in

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disclosure, what I use on any given day, I drink my protein shake, my RX-2 every day. Whether I train or not. At the end of the day I always have my RX-3 muscle recovery left. Again, it's not very caloric, it's 20 calories. It's there simply to help support my hard efforts at the beginning of the day in the gym to help me fill out the picture. But that would compensate me for all the consumption in one day. My recommendation to you is number one: the concept of "you versus me" is incredibly important.

If you saw this and said, "I don't like any of that" or "Those triggers make me nervous, I really don't agree with something in that eating plan," then don't eat it. . Don't force yourself to eat it because I guarantee you one thing. You won't be able to be consistent with this. Consistency is key when it comes to nutrition. You have to be able to enjoy what you eat, to be able to eat what you eat consistently and get to where you want to be. Second point. This is a day represented. I don't eat exactly the same thing every day.

The principles around each of these meals apply across the board, but I don't eat the exact same thing every day. There are many similarities, but I vary where I can vary and I suggest that you also do the same. Don't lock yourself in. Don't allow yourself to become dogmatic about nutrition. Allow yourself to be a little more varied and I promise you'll be more successful doing it. There was a time in my life when I avoided all fat-filled plans of the day because I was told I didn't think that was good for me. Thank God I was able to free myself from that dogma to be more accepting because my outcome improved tremendously when I did.

Guys, I leave you with this last note. When you look at this eating plan and consider its viability, you have to ask yourself what is most important to you. I think there are three variables we can choose from. Of which we can only have two. Fast, good and cheap. I've covered this in a video before. If you want good, fast food, you'll probably have to go out and buy food. It won't be cheap, but you can go to the catering department of any of the local supermarkets, which have, if you don't know, a counter full of bulk food, which will speed up the process. the process of preparing this for next week.

If you want something good and cheap, that means you'll probably have to sacrifice quickly. It means you will have to buy them and make them yourself, which will take much longer. You can't really have all three unless you're lucky enough to have someone prepare all these meals for you and take that burden off your shoulders, so you can get them all. Fast, good and cheap. The fact is that you must determine what is most important to you. When you do, you will unlock an empowerment of your own nutrition that will allow this entire process to move forward much easier than it could have been until now.

Again, forget about whether it looks like that or not. It may seem completely different to you. The only one thatWhat matters to me is that you find a system that works for you. Find a nutrition plan, style and approach that works for you, that you can consistently stick with and enjoy; I agree with you. I promise. If you're looking for my step-by-step, day-by-day meal plans; They are all available on ATHLEANX.com in all of our programs. In the meantime, if you found the video helpful, please leave your comments and thumbs up below. If you are one of those who requested this for years and years and years;

I hope you are happy with the answer. In the meantime, if you haven't already, click 'subscribe' and turn on notifications so you never miss a video when I post one. Alright, guys. See you soon.