A Day In The Life

Filed under: General Health, Nutrition

It has been a long time since I published a Day In The Life piece. These were always some of my most popular posts, and since my nutrition has evolved over time, I thought it was only time to post a new one. These were candid pictures of meals that I eat regularly. Nothing staged or added for effect. My breakfast, shake and lunch are pretty standard and don’t change much. Dinner time has the most variety in general (and they tend to be meals that my almost 3 year old daughter can eat, so our customary salad is out for now).

But before I get into that I wanted to share something else that is pretty cool. Dr. John Berardi, or JB, as he’s known around PN, was nominated for Men’s Health “Ultimate Guy” contest.

According to the website:

“Men’s Health and Kenneth Cole are searching for “The Ultimate Men’s Health Guy” to appear on the COVER of the November issue. This guy is physically fit, confident, stylish, career driven and a pillar of his community…the voting will help us select winners in four categories: Most Physically Fit, Most Healthy, Most Giving, and Most Successful.”

He had to upload 3 photos and 4 short 100-word essays about himself, which you can see HERE.

If you think he is worthy of nomination, it would be fantastic if you gave him your vote. Just click the link above, hit “Vote,” and follow the prompts. Takes 2 seconds.

JB is an awesome boss, and a better friend, so I encourage you all to check it out and see what you think.

Back to nutrition.

Since working for PN my eating habits have mildly changed over time. These days I eat even more vegetables than I used to, and I actually have a more linear intake. Meaning I don’t intentionally eat more on some days than on others. I just prefer the simplicity and consistency, and it flat out works for me.

My intake tends to follow our hand-sized portion meal guidelines that we teach at PN (assuming you eat 4 meals per day):

  • 2 palms of protein
  • 2 fists of veggies
  • 2 cupped handfuls of carbs
  • 2 thumbs of healthy fats

Wake @ 5:00am

  • 10 oz coffee

Breakfast @ 6:00am

  • 5 whole eggs (salted)
  • a bunch of mixed veggies (broccoli, peppers, scallions, tomatoes)
  • 2 Ezekiel toast (with locally made wild blueberry spread)
  • 1 handful raspberries (usually a banana, but we were out)
  • ~1/2 tbsp Kerrygold butter for eggs
  • 10 oz coffee
  • 1 glass water
  • multivitamin, curcumin, probiotic, and vitamin D (vitamin D only in non-summer months – see here and here for my supplement recommendations)


Super Smoothie @ 10:00am

  • 12-16 oz water
  • 2 scoops vanilla or strawberry protein powder
  • 2 handfuls of baby spinach
  • 1 handful frozen blueberries
  • 1 handful frozen strawberries
  • ~1 tbsp chia seeds
  • ~2 cups Stonyfield whole fat plain yogurt (1/2 container)
  • 2 Athletic Greens fish oil pills


Lunch @ 2:00pm

  • 1 Ezekiel English muffin
  • 1/4 of an avocado
  • some dijon mustard
  • 1 chicken breast
  • 1 slice swiss cheese
  • 1 gourmet cucumber, sliced and salted
  • 10 baby carrots with a little hummus
  • 1/2 oz mixed nuts
  • 1 apple
  • 2 glasses of water


 Dinner @ 6:00pm

  • ~8 oz haddock
  • some Ezekiel bread crumbs and butter
  • ~1 handful of mashed potatoes, salted
  • ~2 fists of asparagus, seasoned to taste
  • ~1/2 tbsp extra virgin olive oil for asparagus
  • 1 glass red wine (yes I realize it’s in a white wine glass)
  • 2 glasses water
  • 1 serving dried fruit and 3 squares of 88% cacao dark chocolate for dessert



I would love to hear your thoughts, questions and comments!

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Posted on April 22nd, 2014 by Brian St. Pierre


  1. Tony Solis Says:

    Brian, awesome to see not only this post, but some of the other things you’re doing for PN (and the world, really).

    My question is what are your current goals with regards to eating, training and body composition? Thanks again for all you and the other PN coaches have provided the community with. I often use the guidelines with my rugby players and friends/family, as well as professional clients. Thanks again, stay well!

  2. Brian St. Pierre Says:

    Hey Tony,

    Good to hear from you, and thank you for the kind words.

    These days my current goals are to simply be fit, healthy and maintain my current levels of muscle mass, body composition, and strength.

    Hope that helps!


  3. Mike Groth Says:

    Brian –

    Great to see you writing again. I know you’re busy with the fam and PN, but was still hoping you’d start writing again. I have a few questions:
    - what would you estimate are the macronutrient quantities with the following meal plan listed above

    - is this on a non training day or training day

    - what is your current estimated weight and bf%

    - would subtracting 200 calories coming

  4. Mike Groth Says:

    Primarily from carbohydrates during the evening after your workout be a good idea, and if not, what would be a better idea (considering fat loss and lean tissue preservation is your goal)

    - do you still have tree trunks for quads

    - how about those chesticles? Still cutting diamonds with those nips?

    - I miss playing rugby with you bud!

  5. Brian St. Pierre Says:

    Hey Mikey,

    Good to hear from you too. Ruby boys are coming out of the woodwork ;).

    1) Kcal = ~3300
    Protein = ~250 g (30%)
    Carbs = ~300 g (36%)
    Fiber = ~65 g
    Fat = ~105 g (29%)

    2) The intake is pretty much the same on training and non-training days. I don’t intentionally fluctuate anything.

    3) Weight = ~190 lbs @ 12% (DEXA) or 10% (calipers)

    4) Well I workout in the morning. The specific timing of where you remove the calories is unlikely to matter much. You can just remove those 200 calories from wherever you prefer / find the easiest to remove. For me it would probably be a small subtraction from breakfast (1 slice toast) and lunch (nix the nuts).

    5) Haha, not like I used to. And I am ok with that. I can fit in the occasional pair of pants.

    6) I think my rugby days are over. These days it’s men’s league hockey and golf. No more broken ankles for me!

  6. Zach Says:

    Thanks for the cool post, Brian.

    Just curious what your training looks like these days? Upper/lower or full body, HITT or steady state, etc.?

  7. Matt Says:


    Great post and thank you for sharing. Quick question regarding seafood. I surprisingly get a lot of concern when people have to purchase salmon or other seafood. Their concerns are about the farming and how do they know if it is wild or antibiotic free. Whole foods seems to do a good job but how does one know for sure? Based on what I’ve been educated on it is a very complicated system with a lot of regulations and peoples hands in the pot… Would love any insight. Best. Matt!

  8. Brian St. Pierre Says:

    Hi Zach,

    These days I train 3x/wk. I do 1 upper body day and 1 lower body day at the gym, hitting it pretty hard. Then I do 1 total body day at home, usually do some DB Complexes, which are an ass-kicker.

    They are efficient, work me from top to bottom, increase my fitness, and I actually feel stronger when I do them consistently, oddly enough.

    I also walk my dog 3 miles/day for most days of the week, and I play competitive men’s league hockey 1 day/wk. Plus men’s league golf will be starting soon, 1 day/wk.

  9. Brian St. Pierre Says:

    Hi Matt,

    When purchasing seafood at a supermarket, they have to be labeled as wild or farm-raised. In a restaurant the only way to know is to ask (unless the menu explicitly states).

    Now there has been some recent information stating that something like 20-30% of all seafood in the US is from essentially unknown sources. In that case, it is what it is.

    Hope that helps.

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