A Day in the Life

Filed under: Nutrition

It has been a while since I posted one of these, and I also wanted to share an example of a day when I don’t train. Most of my other examples have been on training days.

In addition I am currently playing around with eating only 4 meals per day, rather than 5. It is working out very nicely so far, and allows me to spend a little less time on food prep, which is also nice.

Wake @ 5:15

Breakfast @ 5:30

  • ½ tbsp grass-fed butter from a local farm
  • 5 whole pastured eggs from a local farm
  • 2 slices Ezekiel sesame sprouted grain toast
  • 2 tsp Betsy’s of Maine Organic Apple Butter (organic – apples, sugar, cinnamon, nutmeg and cloves)
  • 1 banana
  • 2oz POM Wonderful pomegranate juice
  • 1 glass water
  • 20oz black coffee
  • 1 multivitamin
  • 2,000IU vitamin D
  • 1 tsp Carlson’s fish oil
  • 1 probiotic

Mid-Morning Snack @ 9:30

  • 1 1/3 cups raw whole milk yogurt from jersey cows, from a local farm
  • 1 scoop vanilla grass-fed whey protein, from Jay Robb (grass-fed cows, no artificial sweeteners)
  • 1 tbsp chia seeds
  • 1 cup Wyman’s of Maine wild frozen blueberries
  • 2 large celery stalks
  • 2 tbsp natural peanut butter

Lunch @ 1:30

  • 1 Ezekiel sprouted grain tortilla wrap
  • 2 tbsp basil extra virgin olive oil pesto
  • 2 tbsp guacamole
  • 2 handfuls baby spinach
  • 1 chicken breast, seasoned
  • 10 baby carrots
  • 2 tbsp hummus
  • 1 orange
  • 1 glass water

Dinner @ 6:00

  • 8oz wild salmon
  • 1 tbsp each honey, brown sugar, and Dijon mustard (split between my wife and myself)
  • 1 sweet potato
  • ½ tbsp grass-fed butter
  • Cinnamon to taste
  • 1 ½ cups green beans
  • ½ tbsp extra virgin olive oil
  • Seasoned to taste
  • 1 glass water
  • 5oz red wine

I also try to get in 2 cups of green tea in there as well, usually in between mid-morning and lunch, and lunch and dinner.

This day is pretty simple, and definitely delicious. Plus my first and last meals of the day are cooked at home, and I only have to prep two other meals for the day if I am at school or work. That only takes me 10 minutes tops, so I get to spend less time prepping food, less time actually eating, and less time thinking about eating.

It is a win-win-win, and I am loving it so far.

I would love to hear your thoughts and comments.

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Posted on March 5th, 2011 by Brian St. Pierre


  1. Steve B Says:

    This sounds like a damn near perfect day of eating “food”. Great blog and glad to hear you practice what you preach Brian.

    I am just curious as to whether you measure everything or are just estimating for blog’s sake. I can’t picture being that meticulous with measurements every day. I just sort of “eat by feel”.

  2. Clement Says:

    Hi Brian, I’m hopeful of getting your opinion on structuring my weekday ritual. I train half an hour upon waking up. Would foam rolling, mobility work and a dynamic warm-up during this half-hour prime the spine for such external loading and reduce the spinal fluid build-up?

  3. Eric L Says:

    is this at a time when you’re eating for maintenance’, weight-loss, weight-gain? Curious as I am keeping my carbs low on non-training days, even though my typical carb sources are similar to yours. Am I (and many others) being too carb-phobic? I’m an ectomorph just tryin to keep what I recently gained. Thanks!

  4. Gav Says:

    Whats the macronutrient breakdown on this?

  5. Brian St. Pierre Says:


    Thanks! Much appreciated. Some things are measured, like oats, but other than that I pretty much just eyeball it. I am definitely not that meticulous, though sometimes I remeasure to make sure my guesstimates are on point.

  6. Brian St. Pierre Says:


    It will certainly reduce it, but whether or not that is enough time and movement for perfect spine axial loading ability? I would say I am not sure, but it is your best bet to prepare yourself as fully as possible.

  7. Brian St. Pierre Says:


    Yes I am more or less just eating for maintenance. If I was eating to gain mass I would certainly add in about 250-500 calories more per day.
    You might be too carb-phobic, but you might not. It is person-dependent. I personally think a lot of people are too carb-phobic, but it is impossible to give you an exact answer without knowing more information.

  8. Brian St. Pierre Says:


    It is roughly:

    Calories – 3132 (150 from alcohol (5%))
    Protein – 197g (25%)
    Carbs – 256g (33%)
    Fat – 130g (37%)

  9. Ray Says:

    Pretty high in carbs no? I would not be able to maintain leaness with this type of meal plan. Just too many carbs and not enough fat for me, but to each his own! Love these articles though Brian, I am always interested to see what like minded people eat on the reg.

  10. Brian St. Pierre Says:

    No I don’t think it is high in carbs. 33% of my cals is actually a relatively low carb intake. We are all different, so what works for me may or may not work for you, but I think a lot of people who lost weight on really low-carb diets would be surprised at the fact that they could slowly add in quality carb sources and maintain that weight loss (as long as total cals don’t really change).
    Anyway, I appreciate the kind words Ray!

  11. Chris Says:

    Brian, what about your training days? How do you structure your four meals around workouts? Do you supplement pre/during?

    I’m very curious to hear about it! Thank you.

  12. The Home of BSP Training & Nutrition » Blog Archive » A Day in the Life – Training Day Says:

    [...] recently posted a new Day in the Life blog about what my diet looks like on a non-training day. A reader asked in the comment section how [...]

  13. Lena Says:

    Your post captures the issue perflctey!

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