What I Ate Wednesday: Eat To Perform

by ~jenniferlynn on February 26, 2014

in Eattoperform, Food

As I scrolled through my Feedly reader this afternoon, I discovered that one of my very first blogging “friends” has decided to take a leap away from the social media world. While it made me quite a bit sad, it also made me take a step back and look at her points about the “healthy living blogger” community. How we show-off our workouts and regurgitate our meals on camera. That we seek attention and reassurance, or we want to prove something to the world. Or sometimes we do it, as she says, because it is one big marketing scheme of subliminal advertising. Maybe it is. Maybe it isn’t. But I won’t say I haven’t enjoyed the perks that have come from growing my blog..

But whatever your reason for blogging, you have to embrace it. Love what you are doing. And despite starting to write a comment on her blog about how I, too, can only handle so many “What I Ate Wednesday” posts, I had already drafted this one. So enjoy. πŸ˜‰


I have been pretty shoddy at following Eat To Perform for quite a few months now, but with a goal of straight “gainz” and improved progress, I wanted to dig a little deeper into it and how it can affect my performance. I am still really having a hard time keeping myself focused on rest days and weekends, since targets are slightly different on workouts days vs. “control days.” Β MyFitnessPal has been a good tool to get an idea of where I am at in relation to ETP guidelines, and I found I’m probably eating slightly too much on workout days, highly undereating on non-workout days, and never end up timing my meals properly on weekends. Simple planning can resolve this, but it is just a matter of doing it.

But for those of you who have some irrational fear of calories or if you are ever lacking any energy in your workouts, I suggest you look into Eat To Perform. The most basic foundation is basing your food intake to fuel your performance, and any aesthetic goals will naturally happen as a result. Eat protein, veggies, and fats during the day, protein and carbs pre- and post- workout, and then fulfill the remaining calorie requirements in dinner or before bedtime. And eat plenty of carbs. Yup. Carbs. Like rice. I love rice.

Eating this way has helped me to get over a lot of the anxiety and food fear that eating paleo had given me, and has helped me tremendously as far as fueling my workouts. With this simple template, I have fallen into what some would consider a trap of eating the same thing everyday, but I like to keep it simple and it sure makes meal prep much easier! Here’s a sampling of what I have been eating lately.

Eat to Perform: A sample day with breakfast, lunch, dinner, and extra snacks. Eat to Perform is great for Crossfitters looking to gain muscle mass or lose body fat. For more Crossfit resources, check out www.winetoweightlifting.com.


wiaw breakfasts eggs raspberries avocados rice sausage crepes strawberries

Eggs, eggs, eggs, everyday. Except for the weekends where sometimes I make amazing paleo crepes..


Lunch is never pretty, so apparently I never take any pictures of it? A typical lunch is leftover meat (see dinner choices), some form of raw veggies (green peppers, spinach, or mixed greens mostly), the other half of my breakfast avocado, and an apple.


Always a heaping gob of egg whites. Usually 1/3 – 2/3 cups, depending how hungry I am feeling. Plus a healthy side of oatmeal or sweet potatoes and sometimes a dollop of peanut butter.

oatmeal egg whites


Protein shake and banana or two. Every day. Lately, I have been adding an extra carb-mix into the shake on high volume or heavy lifting days. (Code “w2w” at checkout will score you a discount if you order any custom protein here!)


I think I may never eat on a plate again, or any other bowl. I am obsessed with this bowl I snagged at Target on the clearance end cap!

Basic dinner template: Start with gobs of rice, add chicken thighs/bison or ground beef/pulled pork, then zucchini/broccoli/spinach/veggie-less because I sometimes just don't' feel like veggies..

Basic dinner template: Start with gobs of rice, add chicken thighs/bison or ground beef/pulled pork, then zucchini/broccoli/spinach/veggie-less because I sometimes just don’t feel like veggies..


You know that whole theory on not eating after a certain time of night, or not to consume anything heavy before bedtime? Yeah, I do not follow that. If I am short on calories for the day or if I am just plain hungry after dinner, I will eat some cereal. Yes, CEREAL. Nom, nom, nom. Or sometimes, I’ll just eat another bowl of oatmeal. Man, did I miss oatmeal when I was eating strict paleo.

postdinner wiaw

I have also recently started to have a nighttime shake on days I am short on protein that tastes just like drinking cake batter, combining 1/2 cup full-fat coconut milk, 1/2 cup almond milk, and TrueNutrition Casein protein in Vanilla Birthday Cake. Delicious.


Although there are a million things I can probably do better, like eat more vegetables, drink more bone broth (major slacking here), add more fermented foods to my diet (though I’ve been digging Kimchi lately), and avoid those Girl Scout cookies that I somehow managed to buy four boxes of; I am loving the way that I have been feeling lately. I have been gaining a little bit of weight but also hitting some PRs. I am more than excited to keep this up and see how I continue to improve!

Your turn..
Do you follow strict paleo?
Have you ever tried cab loading?
Do you prefer eating the same thing every day or mixing it up?
Is oatmeal one of your favorite things in life like it is for me?
Any questions about my food?

Disclaimer: I am not at all sponsored or endorsed by ETP, I just have been a huge fan. Some of the links above may be affiliate links in which I earn a small commission if you make a purchase using them. I only recommend products I love, so if you love them too, please purchase with my link!

Lauren February 26, 2014 at 12:34 pm

Great post! I’ve been really intrigued by Eat to Perform and the things they post on facebook. Did you just buy the meal planning guide? Are you counting both calories and macros? I’m looking for something to make sure I eat enough and not too much but don’t have all the stress of weighing everything out.

~jenniferlynn February 26, 2014 at 12:49 pm

I did buy the program and the meal plan book.. What is awesome about the program is you get unlimited access to their online forum. And they moderators are awesome on there so you can ask anything, anytime and they get right back with you. It’s kind of like having a nutritionist on hand.
They’ll check your food logs or monitor your progress for you if you need hep. It’s great.

I do count calories and macros; but since I tend to eat a lot of the same things everyday, I don’t log everyday. I have a general idea of what things are. But for the first week or so I’d say start logging things so you’ll know if you are undereating!

Renee February 26, 2014 at 3:31 pm

As you know the WIAW posts bother the crap out of me. And it is one type of post I won’t do. I love seeing meals with recipes but just pictures of food you ate ONE day out the week followed with aren’t I awesome, isn’t my cup of tea. I think what really bothers me are the bloggers who clearly are exhibiting signs of an eating disorder. On that note I read your friends post and it did make me think… AND I am so with you on only eating out of bowls big enough to mix everything I have a few of those bowls myself!
Renee recently posted..Perseverance Pays OffMy Profile

~jenniferlynn February 26, 2014 at 3:46 pm

Yeah; it made a lot of sense. Like what am I *really* doing in this blogging world. But at the same time, it’s my blog so I’m gonna do what I want.. πŸ˜‰

Alysia February 27, 2014 at 10:10 am

For some reason I love seeing posts about what people eat. Maybe I’m just super weird. This post is making me think that I need to start eating more carbs if I want to perform better in the gym. I’m still at that point where I’ve realized that being super strict paleo and low carb is probably not the ideal diet for me….but there’s still that stigma I’ve embedded in my brain that I need to reverse so I can stop feeling bad about eating certain grains and more carbs.

Also, I prefer to eat the same(-ish) thing every day during the week because I find that when I have to make decisions about food, it really messes up my routine. I wing it on the weekends because my schedule is more open.

~jenniferlynn February 27, 2014 at 12:08 pm

YES, exactly what you said here: “there’s still that stigma I’ve embedded in my brain that I need to reverse so I can stop feeling bad about eating certain grains and more carbs”
110% BEEN THERE, DONE THAT. Did you click through the post I linked to about having fear of food? Seriously, paleo was putting me in such a bad place mentally and emotionally, making me almost have some sort of disordered eating that I never had before! And I think the lack of nutrients and proper carbs made it even worse and just made me depressed and miserable.

I HIGHLY recommend giving your diet a second look and just experimenting with what works best for you. Yeah, I’m not saying go binge on pizza and beer, but adding rice in my diet, man, WORLDS of difference!

Good luck!!

Alysia February 27, 2014 at 3:32 pm

Yes! That was a great post. Great insight on how sometimes paleo can do more harm than good.


Barb February 27, 2014 at 3:36 pm

I love seeing posts on what people eat πŸ™‚
I’ve been looking at Eat to Perform a lot lately. Wondering if it’s for me. I’ve been in crossfit since May of last year. I’ve gotten stronger and my clothes fit a little better but I haven’t leaned out at all. Is Eat to Perform for me – a person who needs to lose some weight? Eating about 80/20 paleo now.

Love your blog/FB by the way πŸ™‚

~jenniferlynn February 27, 2014 at 3:48 pm


While I can’t relate to wanting to lose weight, a lot of times what happens when you are doing so much physical activity is that your body starts to hold onto fat. Eating MORE (though it seems backwards) can be the kickstart that your metabolism needs to start burning fat!

I recommend looking into it a bit more!

Barb February 27, 2014 at 3:50 pm

Thank you and I will!

Jenelle April 8, 2014 at 1:08 am

Thanks for the recs – I’ve been lurking around Eat to Perform for awhile, too. I’m a newbie marathoner and know I need to return to strength training. I think I’m going to pull the trigger with ETP.

~jenniferlynn April 16, 2014 at 8:46 am

Good luck with it!! I think you will see some favorable results in the running, too, once you up the strength gains!

Twitter: Triathlete06
June 8, 2014 at 9:25 am

Thank you for posting! I’ve been looking at the Eat to Perform website to see if I want to try that. I’m frustrated with Paleo, plus I travel a lot and it’s hard to follow. I am so conflicted on what to eat & when, so I’m thinking maybe that will help. And…I miss carbs. I feel better when I eat more carbs. I barely sleep when I only eat meat & veggies for dinner.

Mena July 17, 2014 at 11:06 am

What about if you still have 20-30 lbs of weight loss still to go? I’m @ 180lbs @ 5’6″. I found you searching Eat to Perform but have been unable to ask about this particular aspect of it. Obviously, I’m scared to death to eat carbs at night! I do eat them before and after workouts though. Love eggs and sweet potatoes. Err towards paleo and you’ll never find cereal or a loaf of bread in my house. :p

~jenniferlynn July 17, 2014 at 11:09 am

Hi Mena!

Though I am not affiliated with them (sadly will not make any commissions referring their products haha), I highly recommend buying the book on the Eat to Perform site SOLELY based on the fact that you get access to their online forum where you can ask ANYTHING to the experts and the ladies on there are amazing at addressing individual concerns.

From what I have seen on the site, they do suggest going along with the recommended macros (using the online calculator will help get you there), and then doing that for a few weeks to see how you feel. THEN, reduce to TDEE – 10% if you are looking for weight loss.

Other tips are actually training LESS and being sure to eat a deficit on those days. The food can be the same, just without a pre- and post- workout meal, you’ll be running at a deficit which can help shed the pounds.

Let me know if I can help any other way!

Carrie November 18, 2014 at 12:45 pm

Do you have a protein shake formula and flavor suggestion? Seems like lots to choose from: unflavored, true flavored, natural premium, premium, and basic. Thanks!

~jenniferlynn November 18, 2014 at 1:29 pm

Hi Carrie!

I buy the “Lift Big, Eat Big” formula from truenutrition.com and typically get either Unsweetened Vanilla (I drink it alongside eating a banana, so the sweetness balances out); or I’ll splurge and do the Vanilla Birthday Cake, sweetened with sucralose.

Carrie December 31, 2014 at 2:12 pm

In follow up to Mena’s question, I was wondering the same thing. I’m at a huge plateau myself (weight loss-wise), but when I cut down on carbs/calories i end up being a zombie during workouts. Mena – what did you end up doing?

Ann January 30, 2016 at 4:00 pm

Hopefully you are still checking blog comments… when you eat rice, approximately how much rice are you eating? a cup? 1/2 a cup?? Thanks!

~jenniferlynn April 7, 2016 at 10:48 am

Oh my.. little behind! πŸ˜› My blog has been a mess lately, Ann!

You can keep up on my facebook page for faster contact fb.com/winetoweightlifting πŸ˜‰

Anyawy. I eat usually a half cup, which would be about 90g, maybe close to 80g carbs!

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