36 Full Days of Eating Examples For Flexible Dieting

Wow. This blog post is a compilation of EVERY full day of eating I have ever posted on my instagram and YouTube to date (minus a prep specific days like carb loading before a competition–which you can learn more about on my YouTube)

I have been practicing flexible dieting since 2018 & coaching flexible dieting since 2020.

In my personal experience AND watching my clients I tend to see a pendulum effect with flexible dieting ESPECIALLY if you come from a super restrictive diet or meal plan.

When you start flexible dieting you tend to swing a little TOO flexible (IE the total opposite of insane restriction)–maybe you forget to eat veggies because you’re so excited to fit extra candy or cereal into your day.

One: just like I tell my clients, please make sure you eat some veggies 😂

And two: in my personal opinion, I think most people NATURALLY swing back to moderation after a little while once you LEARN and experience for YOURSELF what foods make you feel the best while also still eating foods you enjoy.

There is more power learning this yourself over being “ordered” to by a coach, because the second you stop working with a coach like that you’re going to swing right back to ultra flexible OR throw all your results out the window with a scream of “I’m FREEEEEEEE at last!”

SO you might notice that these most recent full days of eating will have more “whole foods” & nutrients. Because I’ve found a good balance for myself.

For personalized guidance on flexible dieting or more info about 1:1 coaching please click here.

Important Considerations/Disclaimers

  1. Please use these as inspiration, NOT as a bible for how to lose weight. My macros as you can see CHANGE CONSTANTLY–as yours would too during a dieting phase as a client.
  2. You SHOULD be able to start a weight loss journey at MORE than 1600 calories. (The taller you are, the more you weigh, the more muscle you have, your dieting history, your activity levels and MORE all affect this)
  3. I NEVER put a client below 1400 calories (to this day, idk maybe I’ll coach someone for stage eventually, but not now.) Sub 1400 calories is toddler level… you are not a toddler, you need food.
  4. IF you have been dieting at 1400 calories or less long term–or eating 1600 calories or LESS and maintaining your weight, you need a reverse diet.
  5. From 2019-Fall 2020 I was not “allowed” to eat out at restaurants without tracking (aka no free/cheat meals) I believe this is another reason why my full days of eating show more “treats” & overly flexible days–I wasn’t “allowed” to eat a normal pizza for example. Now I have a free meal every week, as do ALL of our clients at EmPowered Coaching.

Let’s Begin!

1.

2.

3. My cookbook can be found here ❤️

4. Mental Health Edition (aka when depression KILLED my appetite)

5. Mini Cut

6. Mini Cut

7. Mini Cut

8. It’s also important for me to GAIN weight during the year–you BUILD muscle when you eat in a calorie surplus.

9. These are about maintenance macros for me (aka what I eat to maintain my weight)

10. Right before Christmas 2020 complete with Chipotle & a cookie

11. My copycat hamburger helper recipe can be found here

12. Overnight Cauli Oat Recipe can be found here

13. Baked Potato Cream of Rice recipe

Apple Pie Cauli Oats Recipe

14.

15. Pumpkin Cheesecake Cauli Oats Recipe

16. Now back to the era of PREP…

Baked Potato Cream of Rice recipe

Cauli Oats Meal Prep Recipe

Cream of Rice Cake recipe

17. I would never put a client on macros this low FYI… The reason I was eating this little was because I was almost stage lean (aka ALREADY tiny & below a healthy body fat percentage, but still had to lose a bit more to be “stage ready”)

Apple Pie Cauli Oats Recipe

Tilapia that doesn’t suck recipe

Korean Bulgogi Lettuce Wraps recipe

Poverty Macro Shake recipe

Cake Pop Protein Fluff recipe

18.

19.

Carrot Cake Cauli Oats Recipe

Enchilada Crunch Wrap Recipe

Caramel Apple Protein Fluff Recipe

20. Apple Pie Cauli Oats recipe

Tilapia that doesn’t suck recipe

Peanut Butter Protein Fluff recipe

21.

22.

23. Chai Cauli Oats Recipe

24.

Carrot Cake Cauli Oats Recipe

Oreo Protein Fluff Recipe

25. Carrot Cake Cauli Oats Recipe

Algerian Crunch Wrap Recipe

Single Serving Thai Curry Recipe

Oreo Protein Fluff

26.

I no longer support Built Bar for MANY reasons. I discussed it in this youtube (starting at 17:26) but I believe they are more focused on making a profit than actually producing quality, SAFE products, & unique flavors. They also had a huge mold scandal where their bars had mold & I had many people messaging me saying they had bought bars on my recommendation & gotten sick. They never apologized or took responsibility in any way (not even “in private” with their influencers) so I refuse to support them.

27. Carrot Cake Cauli Oats Recipe

Ahi Tuna Stir Fry Recipe

Oreo Protein Fluff

28. Cauli Egg White Oats recipe

Cake Pop Protein Fluff Recipe

29. Cauli Egg White Oats recipe

Cake Pop Protein Fluff Recipe

30.

Chocolate Cake Protein Fluff recipe

31. Again: I no longer support Built Bar for MANY reasons. I discussed it in this youtube (starting at 17:26) but I believe they are more focused on making a profit than actually producing quality, SAFE products, & unique flavors. They also had a huge mold scandal where their bars had mold & I had many people messaging me saying they had bought bars on my recommendation & gotten sick. They never apologized or took responsibility in any way (not even “in private” with their influencers) so I refuse to support them.

32.

33. Blueberry Lemon Protein PB Muffins recipe

Korean Beef Bowl Meal Prep

34. Pulled Pork Recipe

35. Everything BBQ Bowl Recipe

36. My very first one 😭❤️

Wow that was A LOT.

Here are the products I talked about/used often that I have discount codes with:

American Dream Nut Butter: code emyogifit

PE Science Protein Powder: code emyogifit

Pamcakes Pancakes: code emyogifit

For more info on 1:1 coaching click here.

I hope all of this is able to give you ALL the inspo you need for your own fitness journey!

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