I know that "what I eat in a day" content gets mixed reviews.

Partially rightfully so.

What I, or anybody else, eats in a day doesn't necessarily make sense for you.

But as long as the content is taken as a reference, and NOT a personal prescription: I genuinely think it can be helpful.

This said, here's where I'm getting most of my calories right now:

• Protein: protein powder, egg whites, chicken, tuna, and steak
• Carbs: oatmeal, bananas, apples, rice cakes, honey, rice, beans, wheat bread, and mixed vegetable packs
• Fat: eggs, peanut butter, cheese, and olive oil

Why I choose these:

• I can get them almost anywhere
• They're mostly whole foods: the best use of your calories for digestion, hunger management, energy, and cognition
• Many of them are "single macro" foods—meaning most of the calories come from protein, carbs, OR fat. Foods like these make it way easier to plan and hit your targets
• I actually like them

There are obviously exceptions, like when I slam some medialunas or empanadas.

But generally choosing these foods makes my life a lot easier, and helps me feel great.

You'll notice I listed protein powder first in the protein section.

I have it every single day.

People often ask me whether this is okay, or whether it's "cheating" or bad.

Not only is it okay—but I recommend it for most people!

This week's podcast explains why, along with:

• Whether creatine causes weight gain
• How creatine benefits you—and how exactly I recommend taking it
• How much protein powder you should be having
• Why I like homemade protein shakes and smoothies so much more than premade shakes (like Core Power, Muscle Milk, etc.)
• How "high protein" pancakes, bread, pasta, and snacks are actually making it HARDER to reach your protein goal
• Whether high sodium meals, your period, hormones, travel, or inflammation prevent weight loss—and what to do about it

Here are the links:

• ​Listen on Apple​
• ​Listen on Spotify​
• ​Listen on Buzzsprout​

Questions on any of these topics?

I'd love to hear from you.

Sam