Full day of eating healthy mini meals


People always ask me how I stay in shape when I eat so much. Well, the secret is being mindful and making wise choices – but also eating small meals every three hours. My total calories (back when I used to count them) rarely went over 1,600, and I am always full and satiated. Here’s how I do it.

Sample meal plan for a full day of eating:

Breakfast at 7am – Smoothie and toast (organic blueberries, banana, pea protein powder, almond milk, and stevia) Ezekiel sesame bread toasted then topped w a tablespoon of EVOO, garlic powder and salt. Small amount of coffee with creamer and stevia. Sometimes I add a piece of turkey bacon but I ran out.

Snack at 10am– Four pieces of crab salad sushi, light soy sauce w wasabi, some fresh ginger on the side, and some daikon radish (sushi restaurant leftovers). This is usually a small mini meal I’ve food prepped on Sundays, but today was a little treat.

Lunch at 1pm– Everything but the kitchen sink salad w lots of veggies and some chicken from Whole Foods. (see my previous post for the pic)

Afternoon tea at 3pm – Organic green tea with lemon juice (3 wedges), a sprinkling of ground ginger and stevia.

Preworkout meal at 4pm– Old fashioned, gluten-free, rolled oats (Bob’s brand), a small spoonful of smart balance crunchy peanut butter, cinnamon, stevia, and hot water – topped with organic, fresh blueberries.

Workout from 5pm to 6pm – Weights on upper body for 30 mins (today was chest and triceps), then crunches on the swiss ball, then cardio for 30 mins (today was the treadmill, since my legs were sore from leg day) Stretched after like always, since I sit at a desk all day.

Dinner at 7pm – Sautéed baby bok choy; cooked, sprouted, organic quinoa (truroots brand); braggs liquid aminos and toasted sesame seeds (my fav); small chicken breast.


A day in the life: Mini meals rock, Part 2

Ok, so in answer to the question – How do you eat so much and stay so slim? Well, here’s how. Here are three of the 5-6 meals I’ll eat today. The ones not shown are a pre-workout of either chia oats and BCAA’s/glutamine, or gluten-free non-GMO brown rice cakes with nut butter.

After my workout is always a non-whey shake (lactose intolerant), and almond milk. Then I have a dinner that rounds out my macros for the day, and every day is a little different. Usually I find I’m just under my goal macros for the day, because I’m just too darned stuffed to eat any more food! (Which is a great problem to have when you’re under your goal calories too).

securedownloadBreakfast was a gluten-free flax pancake made with almond milk and I just followed the directions. I topped with peanut butter and some melted, frozen, organic blueberries and a little molasses and stevia. Served with a side of egg whites and almond milk. Super filling, and right at 350 calories. (You could leave off the molasses if you don’t need the iron).


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For my next meal I had gluten-free, cooked brown rice “fried” with egg whites, tri-colored bell peppers and EVOO. Topped with Wellshire nitrate-free, no preservatives bacon bits. Beside that is just some grilled organic chicken tenders with coarse ground mustard, and steamed mixed veggies. Simple, and always filling. Calories: 215


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Next was lunch, which is a huge wrap or burrito (if I could have gotten it folded). I used a fiesta gluten-free small tortilla, warmed, and filled with a mini 100 cal guac cup, organic spinach and arugula, black-eyed peas (use any kind of beans you want besides refried), yellow bells, sriracha, organic sauteed chicken, and a dash of chili powder. Quick, very filling, and right at 350 calories.



So there you have it! Eating this way has made significant changes to my body (along with weight training and occasional cardio), and gives me plenty of energy and health benefits! The bottom line is that you have to find what works for you. If you don’t like the way you feel after you eat something, stop eating that stuff! Learn what different foods do to and for your body, then make small changes every day. This is just what works for me, and remember – I’m not a doctor, nutritionist, personal trainer, or dietitian. I’m just a woman who loves food, and didn’t like feeling sick and tired every day!

Mini-meals rock!

I LOVE eating every 2-3 hours. My blood sugar stays level, my energy stays up, and I’m feeding my brain and muscles before a big work day – or big workout! It’s super easy, and all I do is a little meal prep on Sunday.

An example of three of my 5 or 6 meals I’ll have today:

Super yummy breakfast of 1 egg yolk, and egg whites scrambled with peppers, food 3food 1mushrooms, EVOO, and spinach – topped with salsa. Side of gluten-free toast with Earth Balance organic whipped ‘butter’, low-acid orange juice, and organic strawberries.

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Next meal isn’t shown, but was veggie soup with a little cooked
ground turkey, crackers and a smidge of hummus.

This one is leftover kung pao shrimp (next time I’ll ask for steamed not lightly-dusted with potato starch), and sauteed baby bok choy with brown rice. Oh, and a little cracklin’ curry cauliflower stuff from Whole Foods.


Next was grilled chicken from Whole foods, sauteed organic asparagus speers, a little organic sriracha, and a cup of organic green tea with lemon and stevia. Yum!






Taco Bell Breakfasts: You’ve heard the hype, now see the truth.

So, we all know Taco Bell isn’t known for its health food, but just what exactly is in that waffle burrito concoction? Well, it took quite a lot of digging, but below is what I could find from their very own website. The waffle ingredients were nowhere to be found, which is even scarier.

Ingredients in Taco Bell “food”, if you can call it that, that are scientifically prove to be dangerous/harmful:


Whole Eggs, Butter Flavor (Liquid And Hydrogenated Soybean Oil, Salt, Soy Lecithin, Natural And Artificial Flavor, Beta Carotene (Color), TBHQ And Citric Acid Added To Protect Flavor, Dimethylpolysiloxane, An Anti-foaming Agent Added). Contains Less Than 1% Of The Following: Salt, Citric Acid, Pepper, Xanthan Gum, Guar Gum.


Pork, Seasoning (Salt, Corn Syrup Solids, Spices, Dextrose, Caramel Color, Autolyzed Yeast Extract, Natural Flavor, And Less Than 2% Soybean Oil And Silicon Dioxide Added As Processing Aids), And Water.


Corn Syrup, Sugar, Water, Natural And Artificial Flavors, Propylene Glycol, Potassium Sorbate And Sodium Benzoate (Preservatives), Salt, Cellulose Gum, Sodium Hexametaphosphate, Caramel Color.


Cultured Pasteurized Milk, Salt, Enzymes, Annatto (Color), Anti-Caking Agent.


Fully Cooked Bacon Topping (Smoke Flavor Added). Cured With: Water, Salt, Sodium Phosphates, Sodium Erythorbate, Sodium Nitrite, Smoke Flavoring. May Contain: Sugar, Brown Sugar, Dextrose, Sodium Ascorbate, Flavoring.

In conclusion – it’s a bunch of salt, sugar, fat, artificial ingredients, preservatives, and cancer-causing chemicals. Big surprise! Btw, ‘enzymes’ means the literal enzymes from the cow’s stomach, and ‘flavoring’ can mean MSG, so you’ll stay addicted to fast food. Ewwww, no thanks.

So, if you don’t want to end up in a hospital bed, you may want to refrain from eating foods like this, in my opinion. Am I being dramatic? Perhaps. But it never hurts to be informed consumers! And if you want to make a difference, or see healthier options on menus – don’t eat so much fast food! Again, this is all my opinion as a concerned consumer.


Source: http://www.tacobell.com/nutrition/ingredientstatement


Fit in Four Book Update


Ok, I felt inspired after a friend asked me for some advice on eating healthy and exercising – so here it is. A work in progress, but still some very helpful tips I’ve learned over the years.

Fit in Four

This is the healthy way to lose weight, and maintain it over a lifetime. Not a quick fix where you quickly gain back every pound and then some after those other ‘diets’ on the market today. This is a lifestyle change. And something that is manageable in your everyday life.

Four meals a day- are plant-based and super healthy, the other can be not so plant-based, but not quite a cheat meal either. For example-pad Thai, noodle soup, Indian, Mexican, Italian, etc., but still make healthy decisions.

Four cheat meals a month- (1 ea. week if 4 weeks that month)

Four main food groups-not the ones back in the day but:

  1. Grains – Whole, sprouted grains, breads and tortillas, gluten-free oats, etc. (choose high-fiber ones)
  2. Produce – Organic fruits and vegetables (any and all unless you’re allergic).
  3. Protein – Fish, seafood, lean chicken or turkey, occasional steak, beans, seeds, legumes, and nuts (easy on the beans if you have joint issues as some doctors think they may lead to inflammation).
  4. Good fats and treats – avocado, real EVOO, healthy guacamole, hummus, natural salad dressings, dark chocolate, cocoa powder, cacao nibs, red wine, plant milk, etc.

First and last four ingredients- are what you pay attention to the most-the first four are what the product is mainly made of. The last four are usually the bad ones like preservatives, parabens, and artificial flavorings/colorings. Avoid fake things by buying whole, organic foods in their natural state. Or if you want to go really crazy, remember – if man made it – don’t eat it!

Four workouts a week for 1 hour (weights and cardio) – We’re supposed to workout most days of the week, well 4 out of 7 would be more than half and would count as most days. Plus, it allows one day during the middle of your week for emergencies, late meetings, or ill planning. Let’s face it, life happens. This includes 4 strength sessions and 4 cardio sessions, and 4 ab sessions, preferably on the same day, but you can do them in whatever order you choose, or break them up (AM then PM) in one day. It also includes 4 areas of the body – arms, legs, back, abs. The arms session is the entire arm that will be worked out on different days, the back is both upper and lower, the legs includes the glutes and calves, and the abs are for all sections of abs.

Sample week:

Monday – Back and Bis – Full Back, Biceps, Lower Abs, Cardio Intervals

Tuesday – Full Legs, Upper/Side Abs, Cardio Intervals

Wednesday – Rest Day, or Shoulders

Thursday – Chest, Triceps, Shoulders (if didn’t do them yesterday), Lower Abs, Cardio Intervals

Friday – Full Legs, Upper/Side Abs, Cardio Intervals

Saturday – Rest – Enjoy your friends, family and get your chores done. Or just watch TV and veg out! If you’re feeling restless, go for a walk, run, hike, or bike!

Sunday – Rest – Use the weekend days for cooking, chopping and prepping your meals.

Quick Tips:

Eat things that make you full but aren’t full of calories and fat, its call volumetrics. So you could eat a salad or soup before each meal, so you’ll fill up on nutrients instead of bread, and likely get ½ your meal to go for a later meal.

Examples: cabbage soup, steamed broccoli, salad, soups that aren’t cream-based, smoothies, etc.

Box up ½ of your restaurant meal right away, in fact, ask for a to-go box when you order your meal. If they look confused explain it’s so you don’t overeat, they’ll totally get it.

Avoid places that are a huge temptation for you until your cheat meal time. This is just setting yourself up to fail.

Don’t buy and/or keep junk food and crap in the house. Period. You know you will eat it if it’s there. If you want it bad enough you’ll have to get off the couch and go buy it.

When you cheat, enjoy every single bite and do not allow yourself to feel guilty. You earned this, so enjoy every second. Guilt does nothing good but causes you to spiral out of control. Remember, one or two slip ups doesn’t mean you can stop eating healthy – it just means you need to do better at your next meal.

Allow yourself to be a beginner; no one starts off being excellent. And you can’t compare your ‘before shot’ to other people’s highlight reel or ‘after shot’. Be patient with yourself, and set realistic goals.

Do workouts you’ll actually enjoy, and notice how it feels afterwards when your endorphins are being released. I stretch so I can really feel the ‘feel good’ chemicals being released, instead of just rushing off to the locker room or my car.

Weights are your friends, you won’t look bulky, just lift already! Trust me, I used to think the same thing, but once I tried weights – I got smaller and tighter! The muscle just tightens around the bone and you burn more fat/calories at rest the more you have. You would have to eat 3,000 calories and lift super heavy all the time to look like those bodybuilding chicks. Trust me, you won’t bulk up.

Eat for energy and your health. Ask yourself – how is this going to make me feel after I eat it? If it’s a doughnut, you already know. After a while we all get sick and tired of feeling sick and tired – and it’s directly linked to what we put in our bodies.

Plan cheat meals around big events where eating healthy will be tough. Planning is key, and helps ensure your success, whether it’s gym ‘appointments’ or food prep – it’s very important.

Finally, don’t focus on how far you have to go, or on your flaws. Focus on how much better you feel, little changes here or there and your good qualities. The battle beings in your mind, so make sure you’re thinking about good, positive things!

Best wishes!



These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any diseases. As with everything, check with your doctor first. All content is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Shauna Carpenter is not responsible or liable for any diagnosis made by a user based on the content of her document. Shauna Carpenter does not endorse any products or services and this information is for informational purposes only as she is not a doctor or dietician. Please do not copy, distribute, sell, or pass this information off as your own, as a book and copyright are already in the works.

Simple Snacking


Snacks don’t have to be complicated, or something unhealthy in a wrapper. Just something as simple as a few slices of turkey (nitrate and hormone free), some bell peppers and already-made guac goes a long way. Plus, you’re getting your good carbs, good fat and protein to keep you satiated.

Another idea if you’re craving something sweet would be a pb&j sammie made open-faced on organic, non-GMO brown rice cakes. This satisfies your creamy, salty and sweet cravings.

I love any organic strawberry jelly in a glass jar, and Justin’s almond butter in maple!

Which water is best?


There are so many choices for bottled water out there; it’s hard to tell which one is best. There’s a reason no one likes the taste of tap water – it’s filled with all of those chemicals like fluoride and chlorine. I mean think about it, those pipes have been around for a loooong time. And when they clean them, you’re drinking that water.

But, even if you’re using a filter and aren’t using a BPA-free, refillable container, you may be ingesting plastic unnecessarily. So what do you reach for when you’re in a hurry, and just need a bottle of water? Look no further.

Here are my top 3 favorites and why:

1. Agana Rainwater – This is rainwater that has never touched the ground, has no pollutants, has been filtered through carbon like 8 times, and is never chlorinated. To top it all off, it’s in a BPA-free bottle! You can find it at Whole Foods in the aisles, or at Walgreens. And the taste is delish.

2. Fiji Water – This water is filtered by volcanic rock in one of the most pristine parts of the world, and is never touched by humans. It has a smooth mouth feel due to it’s high silica content. It’s also a perfect pH, which has been linked to helping reduce inflammation in the body.

3. Mountain Valley Spring Water – What could be better than water as nature intended? This water has been around for centuries and is bottle at the source in Hot Springs, AR. It’s said to have healing properties and has been used by politicians, celebrities and diplomats for years. The company even posts the results of their water quality tests online, so they are always transparent. This means you can trust you’re getting the best water possible.

So there you have it, my favorites and why. What are your favorites? Have you tried any of the above bottled water brands yet?