What I Eat in a Day

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So I spent ages trying to decide what my first post should be about, and as I get SO many messages on this subject I thought food would be a good place to start! I love routine, so during the week I tend to stick to the same foods to keep things simple and easy. At weekends, when I have a little more time, I’ll be a bit more experimental with what I eat. I try and cut out processed foods and refined sugar as much as possible, so I find planning my meals for the week really helps me stay on track! I don’t ever have fizzy drinks, however I do have a massive sweet tooth and always end up craving chocolate or dessert (one of my biggest weaknesses), so to help with this I’ll always try and have a healthy alternative available to stop me binging! Once you get used to clean eating, you’ll find that you won’t crave sugary treats as much. I LOVE to bake, so I try to find healthy ways to make some of my favourite sugary treats which I can then snack on during the week. When it comes to ‘cheat’ meals, I don’t limit myself to a certain amount per week – some weeks will be worse than others, and some I’m completely clean! I’ve learnt to be fairly disciplined but it is absolutely okay to say yes to the occasional treat! Generally, the below is the plan I try and stick to…


I usually workout in the mornings around 6am, so after this I’ll make a protein smoothie. I make this in my Nutribullet which takes less than 2 mins – you can even prepare all the ingredients the night before! I really struggle to drink protein shakes, so this is why I make smoothies! I try and mix up the ingredients but generally I’ll use frozen berries, banana, spinach and vanilla protein.



Breakfast number 2! This is usually when I get to work around 2 hours after my smoothie. 99% of the time I eat oats/porridge – I LOVE oats! Funnily enough I used to hate the texture of porridge when I was younger, but now I’ve got the consistency right it’s SO good. I usually add courgette to make ‘zoats’ – this just helps to bulk it out a little, and you get all of the extra nutrients too! I make this with water and unsweetened almond milk, then most days top with a banana and some pumpkin seeds. At weekends I add more fruit, almond butter, homemade granola – the list could go on! I’ll always have this with a black coffee or if I want to treat myself I’ll have a soya latte. I cannot stand cows milk – I’m not allergic but I’ve had an issue drinking this since I was 15 or so. As an alternative I’ll always have soy/almond milk.



Lunch is usually meat/fish with carbs (I mix this up between sweet potato, quinoa, wholemeal rice or pasta) and lots of vegetables/salad. Here I’ve made tuna, roasted sweet potato, hummus, roasted chickpeas and salad.

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I always have the munchies at 3/4pm so I always make sure I have something in stock at work to stop me snacking on anything naughty! I either have plain yogurt (Fage 0%/Skyr) with fruit or muesli, a protein bar or a handful of nuts (unsalted). My all time favourite protein bars are Squarebars – if you haven’t already, you HAVE to try these! If I have time at the weekend, I’ll bake something like healthy banana bread which should last me a few days into the week. Having this with a little almond butter is the perfect 3pm slump treat!

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I LOVE experimenting with new recipes and flavours, but I also love quick and simple dinners. I usually use the same principle as lunch – I’ll have meat/fish with carbs and lots of veg or salad! A classic staple for me is lean beef mince with wholemeal rice and courgetti which I make with a spiralizer. Here I’ve added some broccoli, peas and avocado!

Another one of my favourites is stir fry! It’s so so easy to do and one of the quickest meals out there. Here I’ve made chicken with wholewheat noodles and various vegetables. For the sauce I usually grate a little ginger, 1 garlic clove, 1/2 fresh red chilli, 1 tbsp soy sauce, 1/2 tbsp honey – you can add this to almost anything and it tastes so good!



Sometimes if I’m really starving and in need of something else I’ll make myself a flex bowl. This will usually be some yogurt/oats topped with fruit, almond butter and anything else I fancy that I have in the cupboards. Failing this, a square (or two!) of some 90% dark chocolate. I usually crave chocolate or a dessert unless I have this – so having these in stock stops the temptation!

Hopefully this gives you a little idea of what I eat to stay healthy and gives you a few tips to try yourself. I don’t track my calories but when I have I try to eat around 1,800+ cals per day! I used to eat way less than this, and found I was lacking energy and always hungry. I’ve now come to the conclusion that if you’re hungry, EAT! Last but not least, drink LOTS of water. I drink probably around 3L a day on average. I used to make the mistake of thinking I was hungry, when actually I was completely dehydrated  and just needed a large glass of water. If you have any questions feel free to drop me a message!

Lucy xx


  1. N
    October 16, 2016 / 1:49 pm

    You are so beautiful and so inspiring! Thank you for your post. I struggle with the idea of gaining weight during my journey even though I know it’s muscle. Loved your recent post on this and love your honesty in your posts.

    • fitlifelucy@gmail.com
      October 16, 2016 / 6:50 pm

      Thank you! It’s so great to hear that you found it helpful! Lucy x

  2. Megan Garand
    October 16, 2016 / 4:06 pm

    This is awesome thank you! I always see your posts and wonder what an average meal plan would like like for you… this is very helpful!

    • fitlifelucy@gmail.com
      October 16, 2016 / 6:52 pm

      Hi Megan! So glad to hear it – thanks for the feedback! Lucy x

  3. Mitra
    October 16, 2016 / 4:38 pm

    Tnx for these wonderful foods. You are so inspiring and yes that counting calories? i trap with it and lacking energy. You give me lots of shiny ideas. Thanks again

    • Lucy Baker
      October 16, 2016 / 6:57 pm

      No problem Mitra! Glad it’s given you some ideas 🙂 Lucy x

  4. October 16, 2016 / 6:38 pm

    Thank you lovely Lucy! This is super helpful and I am now trying to get my eating on track. Xx

    • Lucy Baker
      October 16, 2016 / 6:57 pm

      No worries Rachael! That’s great news – let me know how you get on. Lucy x

  5. Julia
    October 17, 2016 / 12:25 am

    Thanks for sharing this! Very much appreciated. You’re such an inspiration!!

    • Lucy
      October 17, 2016 / 9:35 am

      Thank you Julia! x

  6. Louise
    October 17, 2016 / 12:33 am

    Thanks Lucy, I followed your recipe for zoats and am totally in live with them. Thanks for sharing this, it is really insightful and shows that you don’t have to give up everything to have a healthy lifestyle. Love your work!

    • Lucy
      October 17, 2016 / 9:35 am

      Hi Louise! That’s great news – it’s one of my favourites too! Lucy x

  7. Katt
    October 17, 2016 / 1:51 pm

    Hi Lucy. I just stumbled onto your website and i must say you are making it very simple and easy to follow so far. My issue is i have pcos & acid reflux so finding meal combos to suit my stomach is a little tricky. And most times whenever i eat grains or gluten i feel extremely fatigued and sometimes have to go to the washroom right after. Was it hard to bulk up for you in terms of legs. And do you have any health issues that keep you back some days? Also do you use supplements. Thanks 🙂

    • Lucy
      October 18, 2016 / 10:27 am

      Hey Katt! That must be hard, have you tried removing them from your diet or seeing someone about what you can eat? Yes! I’ve only really just started to gain muscle, as when I first started to exercise I didn’t eat enough food AT ALL! No, I’m fairly lucky that I don’t have any health issues, and I take protein after exercising! Lucy x

  8. October 18, 2016 / 2:33 pm

    Hi Lucy,
    I’ve been following you for a while on Instagram (you got me back into BBG again after quitting at week 5 last year). I actually followed Kayla first and then saw your photo on her feed – I recognised you immediately (we went to the same secondary school!) Although I’ve slacked off a bit again due to work being SO hectic (*cries*), you always motivate me to get back to it! Really glad you’ve finally set up a blog – can’t wait to read more! Lauren Landon x

    • Lucy
      October 18, 2016 / 3:46 pm

      Hey Lauren!
      Ah it’s SO nice to hear from you – of course I remember you! Don’t worry I know exactly how you feel, it’s so hard to get the balance right when you’re busy with other commitments. It’s so sweet of you to get in touch – thanks for your lovely comment! Hopefully we’ll speak again soon! Lucy x

  9. Lucy
    October 20, 2016 / 8:21 am

    This is a really interesting post, thanks so much Lucy! You are a huge inspiration! It would be great if you could do a post on your weekly fitness routine?
    A fellow Lucy 😉 x

    • Lucy
      October 20, 2016 / 8:31 am

      Hey Lucy!
      So glad to hear you liked it. Yes definitely, I’m planning that at the moment 🙂 Lucy x

  10. Roxanne
    November 9, 2016 / 10:46 pm

    Hi Lucy, really great post, all your meals look absolutely delicious!
    Just wondering how you discovered how many calories were right for you? I have a similar workout regime to you (from looking at your post) but don’t manage nearly as much LISS as you as I have to drive to my job and there aren’t enough hours in the day to fit more in.
    I’m currently on 1400 calories per day but after reading this am unsure whether I should be on more – but am worried about gaining the wrong kind of weight!

    • Lucy
      November 11, 2016 / 9:29 am

      Hi Roxanne,

      Thank you! For me it was trial and error – I was feeling really tired before, but once I started to increase my daily intake I felt so much more energised! It also really depends what your goals are – whether you want to lose weight, gain weight etc. For me it was a case of listening to my body and if I was hungry I would eat more!
      Lucy x

  11. Maria
    January 25, 2017 / 6:21 pm

    Hey, do you still count your macros ? Or do you believe in counting macros ?

    • Lucy
      January 27, 2017 / 12:19 am

      Hi Maria,

      No I don’t count my macros! I usually check what I’m eating every so often using an app, but generally I don’t calorie count or measure out my food.

      Lucy x

      • Maria
        January 28, 2017 / 7:56 pm

        Thanks ! One last question, do you have any experience with binge eating ? or how to stop it ? For me that´s the biggest problem unfortunately, not the exercise 🙁

        • Lucy
          February 1, 2017 / 10:50 pm

          Plan your meals out and meal prep! Always have a ‘healthy’ snack handy so you can’t be tempted with any treats – I try not to buy anything that will tempt me, I just have the occasional treat to stop me having one big binge!
          Lucy x

  12. Lotty
    February 17, 2017 / 8:08 am

    Hi Lucy,
    When you have a protein smoothie in the morning – do then also have whey after a work out? As in – would you then have two protein ‘shakes/smoothies’ a day?xxx

    • Lucy
      February 20, 2017 / 12:10 am

      Hi Lotty,

      I will have the protein smoothie after I workout so I’ll get my protein in then. I usually only have one protein shake/smoothie a day!

      Lucy x

    • Lucy
      March 5, 2017 / 3:53 am

      Hi Lotty,
      I have whey protein in the protein smoothie. I’ve started to now have shakes too. I would say I have protein powder 1-2 times per day. I would only have one as a smoothie as it’s convenient in the morning! I’m just writing a post on protein powders which you might find interesting! Lucy x

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