A Day In The Life

Filed under: General Health, Nutrition

My Day In The Life posts are some of my most popular, and I get requested regularly to put up more of them.

I will again emphasize that I don’t count calories or grams of anything. My intake tends to follow the PN hand-size portion guidelines, as you will see below.

Wake @ 5:30 am

  • 12 oz black coffee

Breakfast @ 6:00 am

  • 5 whole eggs (salted)
  • at least 1/2 of a bell pepper (varied colors) and a bunch of scallions
  • 1 handful of roasted potato mixture from previous night’s dinner (see Dinner below)
  • 1 banana
  • ~1/2 tbsp Kerrygold butter for eggs
  • 1 glass water
  • 1 multivitamin, 1 gram curcumin, 1-2 probiotics


Super Smoothie @ 10:00 am

  • 12-16 oz water
  • 2 scoops vanilla protein powder
  • 2 handfuls of baby spinach (or lately, a baby kale, baby spinach and swiss chard mix)
  • 1 handful frozen blueberries
  • 1 handful frozen strawberries
  • ~1 tbsp chia seeds
  • ~2 cups Stonyfield whole fat plain yogurt (1/2 container)
  • 2-3 Athletic Greens fish oil pills
  • I also usually have a cup of green tea between here and Lunch


Lunch @ 2:00 pm

  • 1 Ezekiel English muffin
  • 1/4 of an avocado
  • some dijon mustard
  • 1 chicken breast
  • 1 gourmet cucumber, sliced and salted
  • 10 baby carrots with a little hummus
  • 1/2 oz mixed nuts or almonds
  • 1 apple
  • 2 glasses of water
  • I also usually have a cup of green tea between here and Dinner


Dinner @ 6:00 pm

  • ~8-10 oz wild salmon
  • ~1/2 tbsp each honey, brown sugar, and dijon mustard (I use 1 tbsp of each to make the full mixture, and spread over 1 lb of salmon)
  • 1-2 fists of roasted butternut squash, with extra virgin olive oil and a little salt and pepper
  • 2 handfuls of roasted potato mixture: red potatoes, purple potatoes, sweet potatoes, mixed peppers, onions, with a little extra virgin olive oil and Montreal chicken seasoning
  • 1 glass red wine (yes, this time it is in a juice glass, as that can go in the dishwasher)
  • 2 glasses of water
  • 1 serving dried fruit and 3 squares of 88% cacao Endangered Species dark chocolate for dessert (which ConsumerLab just found to have the highest levels of flavanols of any dark chocolate tested)

IMG_0105 photo


I hope you get something out of seeing a snapshot of my intake. And as usual, would love to hear your thoughts, questions, and comments!

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Posted on November 17th, 2014 by Brian St. Pierre


  1. Chris Says:

    Haha! This is almost exactly the same as your last “Day in the Life” post! I love how you eat the same meals over and over – I do the same!

  2. Joe Says:

    Hey Brian,

    Do you have any recommendations on going from a VLCD Keto diet to the PN hand size guidelines. I’ve read the Get Unshredded recommendations, but in two weeks time with less than a 200 cal increase (~30g PRO and ~17g CHO), my composition has basically returned to my pre keto state from 9 weeks ago.

    Any advice would be great.



  3. Brian St. Pierre Says:

    Hey Chris,

    It is pretty close! I tend to be a pretty routine eater. Dinners certainly have the most variety for me, but keeping things similar eliminates having to make a lot of decisions about food on a daily basis.

    Hey Joe,

    Hard to say with the info you have provided me. I find it highly unlikely that you have gained an appreciable amount of bodyfat by adding back 200kcal per day. That seems like a very reasonable progression. Though I am not saying it is impossible. How did you measure body comp?

  4. Joe Says:

    Hey Brian,

    Thanks for responding, and hope you had a great holiday. I stick to the one to two times a week high carbohydrate day recommendations that John outlined in the Get Unshredded Diet protocol, and my weight fluctuates (obviously). At the end of the week I’m up about 2lbs but before the high carb day I’m back down to the starting weight (which is about 2lbs over where I ended the keto diet). This is basically how every week goes with the introduction of more carbs/calories every week. This will sound obnoxious, but I am tracking body comp by progress pictures (taken at same times and conditions) at the week’s end prior to the high carb feeding. It may just be water weight but I’m not sure.



  5. Brian St. Pierre Says:

    Hey Joe,

    It is likely just water weight from the high carb days, where you are storing lots of glycogen (and with that comes lots of water). Have you tried just a more linear approach like mine?

  6. Joe Says:


    I haven’t done a linear approach in quite some time. I’ve just been doing extremes of all kinds of nutrition protocols to try things out. I’m actually working my way into a linear approach that is very similar to yours. I’ve been slowly reversing back into higher calories and carbs. I’ve gone up from ~1,400-1,500cal to ~2,100 cal in about 4.5 weeks and my weight either stays constant or has dropped. I’m guessing my metabolism is recovering properly.


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