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. You are amazing I have been been thinking about this video all week and are just checking in for a renewal


    1. Hi Christin: Chris and Heidi like to use salt-free seasonings for their meat (like Mrs. Dash, etc.). Hope that helps! 🙂

  2. First off, I am using the Transform App and I love it. I am new to the app so sometimes I can get frustrated with trying to see and plan my meals. Does Heidi and Chris have a meal planner spreadsheet that I can download so I can see a week at a time what I’m eating?

  3. I love you Heidi, but for your average Transform follower, this is so unrealistic. Housekeeper, you eat out 3 times a day, work out at 3 when the kids get home, yet is counter to Transforms messages which stress the importance of meal planning, prepping and not eating out as much. Financially I could not even do daily visit to Starbucks. I awake at 4:30 to work out before I get ready for work and take the kids to school at 7. Then after work I am spending time with my kids doing homework and carpooling to their events and then make a healthy dinner. I am a longtime follower but for your average follower posts like this and other posts showing $100 workout pants from Nordstrom is not what most followers can relate too. I wanted to share just to make you aware this might be normal for you but not for your average family.

    1. Hi Mindi: Thank you for your comment and for your perspective. This was just one day in Heidi’s life, and other days are different and involve less eating out. Just like with a lot of people, every day brings new challenges and new ways to figure out how to stick to your plan…in spite of real life and whatever the day dishes out to you. And often, Heidi is working out late at night or very early in the morning just to get in that workout for the day. We all do our best to work towards achieving our goals, and this post was just a small snippet of Heidi’s very busy crazy life. 🙂

  4. Is this a high carb, low carb or reset day? And how many of those days do you have per week?

    1. Hi Amy: I actually don’t know how long Heidi worked out that day. I wish I could be more help! 🙂

  5. My biggest issue is gluten/grains/dairy .. I cannot eat that. What would meal look like on that type of plan? I can?t seem to find enough easy trick meals that don?t involve those!! Thanks in advance

    1. Hi Amber: We have many, many gluten/dairy free meals in our app! http://thetransformapp.com As for Heidi’s meals, Heidi is pretty much gluten-free also, so the day of meals in this blog are pretty much gluten-free. As for dairy, you can sub lean meat-based or vegan-based proteins in your own meal plan. Hope that helps! 🙂

  6. Learning what works for me…I love that you eat jasmine rice. One of my faves within reason. I?m so not smart about the grams conversion. I?ll have to figure that out! The meals seem doable and yummy too! Thanks for sharing! ?

    1. Karen,
      I have a scale that you can set on grams. I can also zero it out so I can add more to a dish and it will weigh that food. They are not expensive and you can get one anywhere. It helps me greatly.

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