What I Ate Wednesday (WIAW)

I have been getting a lot of requests lately to do a #WIAW or “What I Ate Wednesday” post here on the blog! I have to admit that my meals aren’t usually all that fascinating but I’m more than happy to share them  here in case they are helpful for you. I’m gonna take it a step further and not only tell you what I ate but why I made that particular choice.

5:15am – After meditation and some quiet time I made a huge glass of water with apple cider vinegar and lemon juice. I don’t do this every day but after drinking wine and having apple streudal on New Years Eve, I’m still feeling a little puffy. This helps me detox a little bit and I don’t mind the taste. It’s 20 oz of water with 2 tbsp of both lemon juice and apple cider vinegar.


7:20am – I’ve been reading and writing for a while and now I’m ready to eat! Bulletproof coffee is always on the breakfast menu. All I do to make it is blend high quality (low toxin) coffee with grass fed butter and MCT oil. I avoid carbohydrates in the morning because that helps me stay in fat burning mode (you can read more about that here) so the healthy fats in bulletproof coffee satisfy my hunger and send my energy levels through the roof. Plus, I happen to think it tastes amazing. I have been trying to eat a little protein in the morning as well so I also had a pork/maca “muffin” – recipe courtesy of Mary, The Paleo Chef. I am adding the protein in because I tend to workout pretty intensely and want me to make sure I’m eating enough to recover properly.

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10:30am – Tea time! I enjoyed a mug of hot apple spice tea with a little unsweetened almond milk while taking a break from writing.

12:30pm – Time for lunch! To stay in fat burning mode and create the ideal hormonal environment for it, I still avoid carbohydrates at lunch. Today I made a quick scramble of eggs, bacon, salmon & avocado. Super nutrient dense, super energy dense and totally delicious. It will absolutely help me power through my workout later on!!

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2pm – Pre-workout cup of coffee. Nothing special, just plain, black coffee. I have nothing against stevia or unsweetened almond milk, but I was in the mood for black today.

6:00pm – Oh my favorite meal of the day!! On the menu: coconut/cayenne crusted chicken thighs with steamed broccoli. This is super easy and really delicious. I take finely shredded coconut and add salt, pepper and cayenne pepper. Dip my chicken thighs in eggs then into the coconut mixture. I add them to a skillet with a few tablespoons of coocnut oil and let them cook through on both sides.



I didn’t have any carbs with this dinner but don’t worry, I didn’t miss out! I made a super easy dessert (but it looks terrible in the pic so we’ll skip that). I took 1/2 cup of canned coconut milk and added 1 tsp of cacao powder and a few drops of stevia. I mixed it well, just with a spoon, and then added 1/2 cup of fresh raspberries for my little dose of carbs. Yum!!!! It was so good and really easy.

That’s my day in a nutshell! Let me know in the comments or on facebook if you like these types of posts and want to see more of them!

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8 replies
  1. Shirley Hollowzy
    Shirley Hollowzy says:

    Until I read this post, I really like as confused about avoiding carbs tn morning and noon meals, you are really not eating any fiber except what might be in avacado. Basically, I shouldn’t eat a fritata with lots of veggies in morning WI h my bullet proof cofee(which I love now that I realized you need to blblend it).. I usually have close to 25-30 grams of fiber. How do I get enough fiber? I usually have some constipation probl ms if I don’t eat something like a green smooth Joe or large salad at least. for lunch. Thanks for your great information. I love your podcasts and have been nice listening while I soak in my nightly detox bath.

    • Elizabeth Benton
      Elizabeth Benton says:

      I encourage people to eat fiber rich veggies all day long, at any meal. The carbs in veggies like broccoli, greens, brussels sprouts, cabbage have a negligible effect on blood sugar and can be enjoyed all day long. The only veggies that need to be avoided in the am are things like potato and sweet potato. If you take a look at the 4 Golden Rules post you’ll see how I talk about “the right carbs at the right time”. Feel free to add in those fiber rich carbs all day long. You just want to avoid oats/wheat/grains/pasta/sugars/fruit until later in the day. I’m so glad you’re enjoying the podcast! I’d love it if you had a minute to leave a rating & review of the show in iTunes! Keep the questions coming! I love it 🙂

  2. Nina M
    Nina M says:

    I love this post. Please post more “What I Ate Wednesday”. It helps me to visualize what a day of eating for fat loss looks like and gives me ideas on what to eat when! Thanks so much!

  3. Treva Reeves
    Treva Reeves says:

    This is my absolute favorite part of your website. Even when I paid a trainer for her work-outs I still couldn’t get her diet. I think it was her best guarded secret! I was raised in Alabama so I’m a great cook – but between my grandmother and Paula Dean I seriously lack clean recipes. In a time crunch its hard to please a hungry family and I fall back on what comes easiest. Please continue to share your favorite recipes as I un-learn all I know about putting food together. I can’t get enough of the nutrition.

    • Elizabeth Benton
      Elizabeth Benton says:

      I will absolutely do more of these posts if you find them helpful! As far as recipes go: are you on the VIP email list? I will be sending out more recipes via that list on Sunday. You can sign-up on the homepage if you want to! Stay in touch!!!

  4. Jane E
    Jane E says:

    I am LOVING your podcasts!! THANK YOU for all you do-I am learning so much!
    OK, so I am assuming that the lemon in the water in the morning has a negligible effect on blood sugar? What about the maple syrup in the pork/maca muffins?

    • Elizabeth Benton
      Elizabeth Benton says:

      Yup, lemon juice is a small rock. Maple syrup in the macas, too because its a small amount divided over a large number of muffins. However, you can always omit the maple syrup if you feel more comfortable. I’m so glad you’re enjoying the podcast. If you have a second to leave a rating & review that would be awesome!


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