Nutrition: My Updated Regimen Video

Jun 25, 2012 by



Hello Darlings,

Few weeks ago I shared with you what my daily nutrition is like for the summer. But obviously I don’t eat exactly the same every single day. The days that I workout I eat just a bit more and a little different than on the days that I don’t. You already know that I don’t count my calories, I only listen to my body and sometimes if I feel like eating 4 bananas at once I just do.

On my training days I eat more starchy carbs, on the days that I don’t train I eat a lot less starchy carbs.


Below are all the foods I buy and eat on a regular basis at all times


Protein Sources


  • Chicken – 5-6 times a week
  • Red Meat ( organic ) – 1 time a week
  • Tuna – 3 times a week
  • Eggs – 7 days a week


Grains that I eat all the time


  • Buckwheat
  • Old Fashioned Oats ( always toasted )
  • Amaranth
  • Quinoa


Vegetables that I eat the most


  • Kale
  • Arugula
  • Spinach
  • Organic Peppers
  • Cucumbers
  • Avocado


Fruits That I eat the Most


  • Apples
  • Oranges
  • Watermelon
  • Bananas
  • Cherries
  • Pineapple
  • Papaya
  • Tomato


Berries I eat the most


  • Organic Raspberry
  • Mulberry


Nuts that I eat the most


  • Walnuts
  • Hazelnuts
  • Almonds
  • Cashews
  • Brazil Nuts


Cooking Oils I use the most


  • Coconut Oil
  • Almond Oil
  • Hazelnut Oil
  • Walnut Oil
  • Avocado Oil


What I drink all the time


  • Water
  • Yerba Mate Tea
  • Coffee – 1 cup a day
  • Unsweetened Almond Milk
  • Whole Goat Milk


As a sweetener I only use raw honey


My Food Regimen Video


Related Posts


Share This

  • Romy69

    Thank you Tati for sharing your diet. I have seen you don’t use olive oil. It’s because you don’t like the flavor or it’s because it’s not as healthy as the coconut oil?

    What about bread? you are lucky it’s not part of your daily diet cause as far as I am concerned cannot live it without. It’s MY drug!! lol…
    Do you give you a special treat sometimes? once, twice a week? Is it just a “cheat meal or “an entire cheat day, like on Sundays for example. What kind of cheat food you will eat?
    What about when you are on vacation Tati? are you stick to the same diet or it’s a bit different cause you are on vacation, relax… in a different country…and you want to taste different flavors?
    Have a lovely Monday Tati!!!

    • Hey Romy,

      I definitely do eat break when it’s fresh or homemade by me :). I love it too, it’s just has to be the right kind. I definitely have cheat meals 2 a week, this week I had 3 :). It’s normal, it is good to eat healthy all the time but we also need to live a little and enjoy life. When I am on vacation I just eat what I feel like it, I try not to stuff my self but I do relax. We work really hard so it’s ok to relax on our vacations.

  • Romy69

    ooooops…I didn’t watch the video before I sent the previous message. Awesome video!!!! I enjoyed watching it!!!!!! thank you Tati!! You are THE BEST!!!!


  • AlishisPhillips

    Very nice video. I especially liked the end, what a beautiful sunset. Its funny, as I was watching this video, I really REALLY started to want bananas!! I have some in the freezer, I’m going to make “ice cream” with them, because I just HAVE to eat bananas now! Thanks for the video, it really turned out very nice.

  • ltwin

    Super great video and very helpful information!!! Spasibo4ki dorogaya!

  • RevoltaDeFenix

    Great video! Thanks Tati! I think I asked you a similar question on another one of your posts but I can’t for the life of me remember which one it was so I have no idea if you have already answered it. I apologize if you have. Anyways, I was wondering the difference between goat and cow milk. Whole goat milk is on your list but I remember you saying you don’t drink dairy milk, why is that? Our family goes through a lot of milk, and we do buy organic as much as possible (sometimes the stores we go to don’t even have it!) but I was curious as to why. Thanks so much!!

    • Hey there ๐Ÿ™‚ I have a post about goat milk here –

      • RevoltaDeFenix

        It’s interesting the experiments you did with the weight gain with the cow’s milk. It’s funny that my husband is more of an aspiring body-builder and LOVES milk, but even that doesn’t seem to help him put on weight, whereas I’ve lost 50lbs and now I’m trying to break a plateau to lose some more – I always drank skim, but have gone back to whole very recently for the milk I do drink (not too much now, though I love dairy and cheese!!). I’ll have to keep a look out for goat’s milk. I’ve seen plenty of goat cheese and goat cheese products at our local farmer’s market, but I was talking to a man of a farm near by and apparently they are not allowed to sell the milk. The state of NC has made it nearly impossible, even if it’s labeled “for animal consumption.” I don’t think I’ve seen it anywhere else. Thank you for the information!!

        • You are always welcome ๐Ÿ™‚

  • Thank you very much Fifi ( I love that name so cute ๐Ÿ™‚ )

  • Hi Kim,

    I am glad you liked the video. Yes I always listen to my body, and I know a lot of trainers do way too much counting of the food, I find the counting method not for me, I just like to listen to my body and if I want 4 bananas in a row, I just eat it :). I do that with other foods as well, I don’t think we need to restrict or selves to be fit or healthy we just have to make better choices with food.

  • midimidi

    i need to drink goats milk, i hear if you are allergic to poison ivy you will build an immunity since goats eat poison ivy. I quit eating cheese this last month. maybe a good food challenged would be no bar code food for one week. everything has to be unprocessed as possible.

    • Gerri Lee Schafer

      no cheese!!!!!! power to you !!!!

    • I almost never eat bar code food, I eat a lot of veggies and fruits, I don’t eat many sweets maybe once a week or so.

      You definitely should start drinking more goat milk, if you can find it organic it’s a blessing )), it’s the best.

  • Rachel

    Hey Tatianna, I’ve heard that some people try not to eat a lot of fish such as tuna because there’s a lot of mercury in it while others say eating fish is an essential part of ones diet. Is there any truth to that?



    • Hi Rachel,

      I think if we eat too much of anything it’s not good, but few times a week it’s very healthy. Take a look at Japan though, they eat fish almost every day, and they have the lowest rates of cancer and they age very slow. It depends on what kind of fish we eat as well, canned fish is definitely not as healthy than fresh wild caught fish

      • Rachel

        Thanks Tatianna. Very helpful. ๐Ÿ™‚

  • Vivi

    Wonderful video! Florida really does have the most beautiful sunsets. Are you near the ocean Tatianna? By the way, I just bought Maca powder 30 minutes ago and immediately took a teaspoon in water. Yuck! I’m very happy to have it, but I must find a better way to ingest it. I don’t think I will attempt to have it in my coffee with cacao like you. I like my coffee too much. ๐Ÿ™‚

    • You are so funny Vivi,” I like my coffee too much ” the one I get with cacao actually tastes great, that’s one of the better way of ingesting it LOL . But trust me I know what you mean with Maca alone in the coffee – yep, yuck is correct!!! You can try making a fruit shake and adding it in there,

      • Vivi

        Had the Maca in hempmilk today and it was more palatable, but not by much. The food co-op by my house has empty gel capsules. I think I will put the Maca in the capsules. That would be the best and fastest way to consume the Maca, don’t ya think?

        • You are so funny VIvi, I want to try hemp milk :). The best way is to just make a fruit smoothie and drop it in there, capsules sounds complicated.

  • I almost convinced myself that I understood Russian. I stopped reading the English wordings and was completely mesmorized with the flow of your speaking. A friend of mine is obsess with Russian literature. He talks about how romantic the language is, I never got it until now.
    All the items listed are part of my eating habit expect Amaranth, Yerba Mate Tea and Mulberry. I’ve never tried them. I’m still a fan of cow milk (the 9 grams of protein per cup) makes it hard for me to give up. The food challenge needs to be something that is hard to give up…my vote is for coffee.

    • He He He, something challenging to give up I agree, but coffee is more like impossible to give up LOL. I tried to give up coffee before for a few months’ I mainly got a migraine and missed it very much.

      • An intervention is necessary lol. I went from not drinking to having a cup every day since 2009.

        • Yeah for me coffee is my love, i use to drink insane amounts like 2 starbucks with 4 shots of expresso each a day, now I just drink 1 cup of coffee in the morning.

  • Mirta

    Hello, Tanusha! You have a great food list! I also eat most things from your list and I try to eat less sweets, chocolate and cookies. But I can’t live without them at all. But I do my best! Honestly! And, of course, a question to you: I eat a handful of mixed raw nuts every day, usually before luncheon (in the first part of the day). Is it much, if I try to loose weight? Thank you beforehand.

    • Not at all, if you only eat a handful then it’s healthy. As long as you don’t eat a bucket of nuts.

      • Mirta

        Huge thanks!:)

  • Sabine_Germany

    Hey Tatianna,
    i really love your workouts! There are very challenging and so much fun! It never gets boring. And I have one question: Iยดm working on getting a bigger and rounder butt.
    I workout 4 times a week : Monday -> Lower-Body + Bonus , Tuesday: Upper-Body + Abs,
    Wednesday: Full-Body-Stretching, Thursday: Lower-Body + Bonus
    Friday: Upper-Body + Abs, Saturday Active-Rest-Day, Sunday: Full-Body-Stretching.
    I would say my current fitness-level is between “intermediate” and “advanced”.
    Iยดm not trying to loose weight, because Iยดve already achieved my perfect bodyweight.
    My body-fat-percentage is relatively small (you can already see my six-pack).
    Butt Iยดm trying to put on some lean muscle mass, especially on my butt and my legs!
    So, what kind of exercises or what kind of training would you recommend?
    Iยดm always doing some weighted Walking-Lunges or some weighted Squats or weighted Dead-Lifts
    or weighted Butt-Bridges after each Lower-Workout as a “Bonus” (usually 2 different exercises: each 3-4 sets and between 8-15 reps, sometimes more or less)
    Iยดm not always doing 10-15 minutes moderate cardio after the workouts…. only if the workout + the bonus are under 45 minutes.
    As Pre-Workout-Meal I always have a Whey-Protein-Shake with maca and a handfull of grated coconut and one apple and a handfull of mulberrys
    (I just bought the mulberrys and the maca because you recommended it… and it really works!)
    As Post-Workout-Meal I always have a Whey-Protein-Shake with cacao, one banana, a handfull gojiberrys, a half of papaya, spinach and one apple or a handfull of oats.
    Do you have any improvement suggestions? Or could you post a lower-body-workout
    especially for a bigger rounder butt and stronger legs?
    Lots of Love!

    • Hi Sabine,

      You’re eating is perfect pre and post workout. Make sure you are always eating protein at every meal. My suggestion for you to get a round butt is to add 1 workout a week just for the butt muscles only. And in that workout you will work your muscles inside out ( lunges, step-ups, side lunges, dead lifts, swing i etc ) + include exercises that workout your butt outside inn ( bridges, one leg kicks, superman holds etc ). It is actually something I’m gonna start working on a well.

  • Mirta

    ??????, date – ??? ?????.:)

    • Spasibo bolshoe Julia ๐Ÿ™‚

  • Christian

    Hi Tatianna!
    Here is a very good info about IF from Dr John Berardi.
    I wanted to try the daily fast, i’m a mother of 2 small kid and didn’t fit in my daily plan! But one day i would like to give a try!

  • Evaleen

    Lookin’ like a classic beauty. ๐Ÿ˜‰

    And great post, I love that it’s all about healthy, natural food– not about carbs, fat, calories, formulas, combinations, or blah-blah-blah lol. Of course we all need some rules with our nutrition (that’s tailored to us as UNIQUE individuals)… but if they end up ruling us instead, then that’s just no way to live. ๐Ÿ™

    The way humans are meant to eat is a debate that I find very interesting… but I laugh now at the concept of basing my food lifestyle on that of some obscure ancestor of mine that lived many thousands of years ago (as if I live ANY thing like they did to begin with). Again, it’s great to have some rules, but if I have to turn down something like a delicious and healthily-made muffin because I couldn’t go pick it from a tree, then something is REALLY wrong with my thinking lol. In a nutshell, be reasonable– never fanatical. ๐Ÿ˜‰

    If all we did was aim to be healthy (not ‘thin’, or ‘perfect’ with our diet), then I really don’t think it’d be so complicated. Just eat what makes you feel good physically, and moderate/limit (using common sense, not formulas) the things that don’t give as much benefit. I haven’t always thought like that, but for as long as I have, never been happier. ๐Ÿ™‚

    • Yep exactly!!! I think the same way, I just listen to my body, I’ve always hated counting things, calories, fats, carbs it’s jut not for me. I’m with you on the whole ancestor thing, our genetics have evolved so to eat how our ancestors ate just doesn’t make much sense to me because then we would have to have the same life style they did, hunting for food and living in caves, not to mention our ancestor died by the age of 30 most of the time. I do enjoy muffins and nutella at times, just as long as we don’t over do it.

  • Naomi

    I totally forgot to add my recipe for my grainy crackers from a few posts back:

    Mix together:

    500 g sunflower seeds
    500 g linen/flax seeds
    500 g sesame seeds
    250 g old-fashioned oats (not steel-cut)
    2 eggs
    1 tbsp salt
    about 1.5 liters of water
    1-2 handfuls of plain flour or psyllium seed husk

    The batter should feel a little like a loose porridge in consistency, but not as liquid as soup. Cover some baking trays with paper and use a big spoon+spatula to spread the batter in a thin layer (to the extent that you can almost see the paper underneath). Use a knife to cut it into squares. Place the tray in the middle of the oven on 225 degrees Celcius (you have to find the Fahrenheit for yourself) for about 15 mins. The crackers should be crisp and light brown, but not tan/burned.

    PS! You get a lot of crackers out of this recipe so it will take some time to make them all. Sometimes the batter thickens a bit because of the flax, if so, add some more water until the batter spreads easily. If anyone decides to make it let me know how it went!!

    • Naomi

      Forgot to add that I bought a pack of mulberry yesterday (of course inspired by you, Tatianna) from Navitas Naturals. I have never tried mulberries before so I didn’t know what to expect taste wise, but they were sweet and yummy! I have to be careful so I don’t empty the bag too quickly!
      Also picked up some goji berries and cacao nibs. Really enjoyed the latter with some cottage cheese. Not sure what to do with the goji though, does anyone have ideas? I was thinking of adding them in a salad. Superfoods like these are really expensive over here (Europe), so I just wanted to add that you can get them at eBay for half the price. Just search for navitas.

      • You got the perfect combo :). You can soak gojis and mulberrys in water for 20 min and they will become soft :). Take your mulberrys 15 min before a workout ๐Ÿ™‚

      • AlishisPhillips

        I soak goji berries for about 15 min or so and add them to my smoothies. I add the liquid I soaked them in as well. Why throw that away?? The berries are so expensive, I found them on, plus free shipping for much cheaper! I live in USA so not sure how it works across the pond with the free shipping…

    • Ohh I just saw this comment :), I’ve never made crackers before but these look great, I’m gonna write it down and try it :), Thanks you sweetie ๐Ÿ™‚

  • sus

    i am part of an organic community garden and we just harvested some radishes and kale. I loved having an organic salad within an hour of picking the goods! My bok choy is ready to be picked too! MMM MMM MMM.

    • Wow that sounds so good, I wish I could be a part of a community like that

      • sus

        It is amazing. We have this guy who is a master gardener and he has 2 Masters Degrees. One is in composting and the other in organic gardening. He has so much knowledge on organic gardening and I am so blessed to be a part of it. Now I cannot for my turnips to be ready!!

  • Evaleen

    So who’s tried peanut butter/banana “ice cream”? I first had some frozen slices topped with the PB, but had to try it blended too: 1 1/2 bananas, about 2 tbsp (cold) crunchy PB, and also 10-15 grams of whey protein powder with a few tsp of almond milk to balance it out (those are optional of course). And by god, for an ice cream lover like me, it’s just TOO freakin’ good!!! I’ve been actively trying to resist making it every day, since I started freezing bananas over a week ago lol.

    • Sounds so good, I’ve done that with almond butter before yammmm!

      • Evaleen

        I also tried a frozen banana in my post workout shake today (along with 1 tbsp of cocoa powder, 6 oz almond milk, and 30 grams whey)… and it was like a milkshake!!! Frozen bananas are like the holy grail, am getting obsessed with them. xD

  • Evaleen

    Where should I post my ‘mocha’ raw food bar recipe? ๐Ÿ™‚ Whole Foods sold a brand that had this flavor, but I haven’t seen it there in while… so made my own:

    40grams blanched almonds
    10grams raw cocoa powder
    3 big dates, pits removed
    1 tsp very strong room-temp coffee

    Grind up the almonds in a food processor/blender till crumbly, add the dates and mix well before adding the cocoa (as well as a pinch of salt). The mixture will stay mostly dry till you add the tsp of coffee, which should be plenty to moisten the “batter”. Once thoroughly mixed, shape into balls or a bar, refrigerate for a couple hours… had this today as a pre-workout treat and lurved it!

    • Thanks Evaleen :), I will definitely try out your recipe this week ๐Ÿ™‚

  • Hi Petra,

    Cut out the fruit at night, you can have herbal tea instead. This is very important. If you can try not to eat 6 hours before bed, you will begin to see results within days once you do that. Just keep drinking tea if you feel hungry and hunger will go away.

    Also are you doing light cardio after your strength trainings?

  • I totally know what you mean I already dropped 2 chest sizes ๐Ÿ™

  • natali

    ??????, ????) ? ?????? ?????? ???? ?????? – ?? ????????, ??? ??? ?????? ?? ?????. ?? ??? ?? ???? ?????? ? ?????? ????? ???????, ???????? ???!

    • Da bellij ris kushat ne nugno, no dikij ris, korichnevij ris, i basmati ris ochen polezni, i ih kushat mogno i dage nugno.

      • natali

        ???????? ???????))

  • Rachel

    Hi Tati! Thank you for posting this! It’s very insightful. I really like your approach and that you don’t follow any diet. “Dieting” is such a huge problem for me. I fail every time I even think about trying. I start craving some sort of chocolate or sweet when I’m out. Haha!

    I’m so glad to finally find someone who likes bananas as much as I do! I eat at least 1 every day, often 2. My body feels incomplete without one. I also wonder, does your diet change in the winter months? I realize you’re in Florida where it’s warm but I’m up North. It’s gets very cold here! Brrr…



  • i really liked this post and video, i wish there could be like 10 of these :DD ‘my babulia’ ๐Ÿ˜€ that’s how i call my grandmother too ‘baba’ :)))

    • also, i really like your earrings, i know you live in usa but would i be able to get them in uk?

      • Thank you :),

        I am sure you can find them in the UK, I get a lot of my jewelry from ebay, and I love buying earrings from there, the selection if from all over the world and I find the coolest stuff there.

  • Hey Tanyana,

    Yes I did stop taking protein a while ago, I don’t miss it, I like having real food, I feel that it’s better. But for convenience of for example making homemade protein bars, protein can be useful.

  • Pingback: Mijn workoutplan van

  • Hey Tatianna, I’ve got one question. Is it really bad to do exercise on empty stomach in the morning? is there any discussion about this on your website? i know other people recommend eating something 1h before but for me the only time i can fit my exercise is just when i wake up and it seems silly just to wake up 1 h earlier, eat and wait for another hour. i always eat straight afterwards though. i study a lot at uni and prepare my meals for the whole day and only come back home late.