What I Eat in a Day as a Fit Mom of 4

There are two things I get asked about more than ANYTHING else. Can you guess them?! Almost every day, I get questions about 1. my family, and 2. what I eat, so I thought I’d give a little sneak peek into BOTH with a little “Day in the Life” video + breakdown! Of course, if we’re being honest, this turned into the Ruby Lane Powell show with myself as supporting role, but I wouldn’t have it any other way!

Seriously though, whether you’re just starting out on your fitness journey or a seasoned vet of the health world, taking a look at another person’s meal plan can be incredibly helpful!

So often we become our own worst critic, judging too harshly the tiny cheats we indulge in or feeling like we’re not doing this whole transformation thing “right.”

Well, my friends, let me show you firsthand that there is plenty of room for small hugs in our daily meal plans to keep us on the path to long-term success.

So without further adieu, I proudly present to you, what I eat in a day!

I love sharing what I eat on a day-to-day basis, because when you’re trying to eat clean, it’s SO easy to get stuck in a plain Jane chicken and rice rut. If you can’t view the video, or want a little more info, let me break it down for ya’!

Eating healthy does not have to be boring! While some people (ahem, me!) don’t mind eating the same dang thing every day, others need to have a little variety in their meals, and sometimes it helps just getting a glimpse inside someone else’s daily meal plan to become inspired again!

Meal 1 (7:15 AM):

MDB + protein shake

First things first, whether I’m rushing out the door to do the morning kiddo drop-off, or hurrying off to the office, a good ol’ MDB + protein shake is my go to! It’s simple, satisfying, and deeeelicious!


  • One Starbucks Marshmallow Dream Bar: 230 cals, 5g fat, 44g carbs, 1g protein
  • 1 scoop Chris + Heidi Chocolate Low Carb Meal Replacement Shake: 170 cals, 6g fat, 5g carbs, 20g protein

Totals for meal: 400 cals, 11g fat, 49g carbs, 21g protein

Meal 2 (10:30 AM):

Ground Turkey, Corn, Jasmine Rice, + Trader Joe’s Baked Cheese Crunchies

Drop-off done, clothes on, chaos somewhat calmed, time for my first real meal of the day! I’m a creature of habit, so this is my go-to most days! Super quick and easy to make, and it keeps me full! Plus, a dash of Cheetos—what more can a girl ask for?!


  • 4 ounces extra-lean ground turkey (meal prepped): 120 cals, 1.6g fat, 0g carbs, 26g protein
  • 60 grams cooked corn: 48 cals, .6g fat, 11.1g carbs, 1.5g protein
  • 70 grams cooked jasmine rice: 105 cals, 0g fat, 23g carbs, 2g protein
  • 14 grams Trader Joe’s Baked Cheese Crunchies: 65 cals, 3g fat, 9.5g carbs, 1g protein

Totals for meal: 338 cals, 5.2g fat, 43.6g carbs, 30.5g protein

Meal 3 (1:30 PM):

Oatmeal + Egg White Bites

In the middle of a crazy, crazy day, a lady’s gotta’ eat! If I can’t get home to make a meal (which is most days!), this is my go-to! Or as I’ve lovingly coined it, my “go-to to-go!”

  • Macros:
    One Starbucks Oatmeal: 160 cals, 2.5g fat, 28g carbs, 5g protein
  • 1/2 packet Starbucks nuts: 50 cals, 5g fat, 1g carbs, 1g protein
  • 1/2 packet Starbucks dried fruit topping: 50 cals, 0g fat, 12g carbs, .5g protein
  • 1 serving Starbucks Egg White Bites: 170 cals, 7g fat, 13g carbs, 13g protein (Rubes ate the second serving!).

Totals for meal: 430 cals, 14.5g fat, 54g carbs, 19.5g protein

Meal 4 (3:30 PM):

Pre + Post Workout Meals

In true Heidi fashion, I’m FINALLY getting a workout in, only about 8 hours later than I had planned! #momlife right?! But better late than never! This little meal is my pre + post workout meal! Keeps me going throughout my workout and helps with recovery after!

Macros for pre-workout:

  • 1/2 medium banana: 52.5 cals, .2g fat, 13.5g carbs, .65g protein
  • 1/2 scoop Chris + Heidi Chocolate Low Carb Meal Replacement Shake: 85 cals, 3g fat, 2l5g carbs, 10g protein

Macros for post-workout:

  • 1/2 medium banana: 52.5 cals, .2g fat, 13.5g carbs, .65g protein
  • 1/2 scoop Chris + Heidi Chocolate Low Carb Meal Replacement Shake: 85 cals, 3g fat, 2.5g carbs, 10g protein

Totals for pre-workout and post-workout meal: 275 cals, 6.4g fat, 32g carbs, 21.3g protein

Meal 5 (6:45 PM):

Nekter Acai Bowl + Green Juice

Is it just me, or is it starting to feel like I eat A LOT?! Don’t ever let anyone trick you into thinking that transformation means starvation, because I am certainly proof it does not!

This is one of my all-time favorite little meals! It is SO good, and it feels so indulgent. Yum!


  • One Nekter PB Acai Bowl: 520 cals, 18g fat, 87g carbs, 11g protein
  • 16 oz Nekter Green Juice: 120 cals, 0g fat, 23g carbs, 5g protein

Totals for meal: 640 cals, 18g fat, 110g carbs, 16g protein.

Meal 6 (9:50 PM):

Ground Bison, Jasmine Rice, Steamed Broccoli

Now this is my kind of nightcap! While some mamas like a nice glass of wine after the kids go to bed, I’m more of a bison and rice kind of gal! I actually really love this meal. It’s delicious and keeps me completely full ’til morning. Love it!


  • 3 ounces ground bison (meal prepped): 123 cals, 2.1g fat, 0g carbs, 24g protein
  • 80 grams cooked jasmine rice: 122 cals, 0g fat, 26.7g carbs, 2.3g protein
  • 2 cups steamed broccoli: 52 cals, 0g fat, 8g carbs, 5g protein

Totals for meal: 297 cals, 2.1g fat, 34.7g carbs, 31.3g protein

Totals for the day: 2450 cals, 62g fat, 331g carbs, 140g protein

Whew! That’s a lot of food and I’m not mad about it! So what do you think? Let me know in a comment below!



Related reading:

Macro Tracking For the Win! All of Your Questions Answered
Eating with Macros: A Day in the Life
Are we sick of Donuts + Macros yet? Nope, and here is why
Macros vs Micros: The Macro Myth Busted!
Why Most Meal Plans Suck and How to Find the Right One for You

**Disclaimer: Please excuse any miscalculations. I’m a super busy momma of 4 super busy kiddos, and I was typing this at 2AM. ‘Nough said.

34 Responses

  1. Love this thank you! Is this a HC or reset day? Can you show us what a LC day looks like as well?

    1. Hi Connie: Yes, this is a high carb day. I’ll talk to Heidi about doing a video for a low carb day. 🙂

    1. Hi Tamara: That’s one of our new recipes made with the Chris + Heidi Meal Replacement powder, and I don’t believe we’ve posted that recipe yet or added it to our app. Stay tuned! 🙂

  2. Can you do another one where you show what you eat all day with food you’ve cooked from home and not purchased out.

    1. Hi Karen: I’ll add this to Heidi’s list of possible posts for the future. 🙂

  3. You don’t seem concerned at all about the chemicals in the manufactured food you eat. Not much raw, real food on the menu????

  4. Holy goodness. So, this was a high carb day, right? Do you keep track of sugar? Do you usually eat out that often or was this just a very busy day? I don’t have the body you have, so I’m assuming that eating like this would not work as well for me. How do you know where to draw lune between enough and too much? Thanks for sharing.

    1. Hi Melanie: Yes, this was a high carb day. I’m not sure if Heidi actually tracks her sugar, but she’s well aware of what’s in the foods she eats. And yes, this was a very busy day, so she did eat out more than she would’ve on other days when she’s closer to home/not on the road as much more during the day. As for how much to eat in a day, our app, The Transform App, offers you a customized nutrition program (and workout program too!) based on you and your goals. It’s amazing! You can learn more about it here: http://thetransformapp.com 🙂

  5. With my height and weight my macro counter is saying I need 1750cal a day. And I?m seeing yours is much higher so I?m wondering if mine is correct- and or what could I correct in my P/C/F or take away ei: a snack during the day.

    1. Hi Shannon: The correct macros can be different for each person based on biometrics and goals. Our app, The Transform App, offers you a customized nutrition program (and workout program too!) based on you and your goals. It?s amazing! You can learn more about it here: http://thetransformapp.com 🙂

  6. I love this! It’s so nice to see it step by step because most of my failed attempts happen because I get so overwhelmed just trying to figure out what to eat. This is also food that we would actually eat and it’s easy. Some of these recipes I see online either have ingredients your store doesn’t carry or is just plain gross lol. I just wish I had a Nekter and Starbucks close to me ? Thanks for a look into your day Heidi!

    1. Hi Kristyn! Yes! In fact, all of the different nutrition programs in our app are based on carb cycling, and we have several cycles for our app users to choose from. http://thetransformappcom It’s amazing!

    1. I swear by Starbucks for my on the go..Oatmeal plain and egg white bites are my saving grace between 2 jobs and the gym.
      This blog was amazing..ruby cant be any more precious..yea she could lol

    2. Hi Marcy: We were trying to make this post as simple and user-friendly as possible, so we kept it to straight macros: protein, carbs, fats. 🙂

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