How Do You Eat Like That! View Amy‘s Real Meal Plan

I don’t know all of your experiences out there, but I have always found it interesting that people who don’t eat “clean” or healthy, are always extremely interested in checking out what’s on your plate or in your lunch pail. The inevitable questions ensue, “what is that, are you on a diet?” “How do you eat that?”. I always begin by saying, no, not on a diet, just eat healthy and clean! They could never (so they claim) eat how I eat. I do not get irritated or annoyed with these questions, I look at these situations as valuable opportunities to share a healthy lifestyle.

Hopefully my tips for a lifestyle change can give some inspiration to those who think I’m crazy for eating clean the majority of the time. So, don’t get irritated or annoyed when people are curious, they are curious for a reason.

This leads me to the focus of this week’s blog. Several people have requested that I provide an example of a real meal plan I would employ on an average day. I choose these foods because they help me with my goals; to stay lean, maintain my muscle, keeping me full and high energy while tasting good. Here you go…

A typical day for me looks like this:

Meal #1 – Protein Pancake using 6 egg whites & 1/2 cup Oat Bran.
Meal #2 – 1 cup of Greek Yogurt, nonfat, plain / 1 tbspn almond butter/ truvia packet.
Meal #3 – Chicken or Tuna Salad with Ezekiel Bread and avocado slices.
Meal #4 – Post-Workout= 1 scoop of PRO7EIN SYNTHESIS Chocolate (protein shake), 1 scoop GLUTACOR by Katalyst and 1 scoop of IBCAA by Katalyst in 12oz of cold water and a grapefruit.
Meal #5 – Any type of Seafood with Salad or I make a big pot of soup using chicken broth and lots of veggies.
Meal #6 – Cottage cheese f/f (if I’m still hungry)

Thanks for being a part of my journey and letting me be a part of yours!

By Amy Jo Palmquest

About Amy Jo Palmquest

As a Mom, Wife, Model, Personal Trainer, Spokeswoman and Nutritional Coach I truly enjoy helping people!

I do wear many hats but strive to be the best I can be in all of these areas.  I have been a certified trainer for over 8 years and have a Bachelors of Science degree in Exercise Science and Nutrition.  I have been a working model for over 4 years.  I am always searching for new platforms to better people’s quality of life.  I am committed to excellence; and love motivating others to achieve their potential, whatever the goal.

Modeling Resume


2012 –

  • Nike


  • COVER of Muscle and Fitness Her’s July/August
  • NUTRISHOP USA signed & sponsored athlete – August
  • World Physique Magazine – Feature Article
  • Mountain Hardwear
  • NordicTrack
  • South Sound Wedding Magazine – Featured Article
  • World Physique Magazine – Rising Star
  • Mile High Sports Magazine – Snow Angels Feature
  • Elisabetta Rogiani Clothing Model – Arnold Sports Festival
  • Helly Hansen – Catalog/Website
  • Champion Sports – Sports Bra Model
  • Moving Comfort – Catalog/Website
  • Status Fitness Magazine – September Feature


  • Moving Comfort Spring/Summer Catalog
  • Moving Comfort Spring/Summer Fashion Show
  • Brooks Running Spring/Summer Fashion Show
  • Feature and Poster
  • Rob Hawthorne Photography
  • Adidas Catalog/Website
  • Fred Meyer Catalog/Advertisement (continuous)
  • Chase Jarvis Photography
  • Status Fitness Magazine Model Feature
  • Status Fitness Magazine Article Feature
  • Women’s Running Magazine – Abdominal Editorial
  • Runner’s World Full Page Advertisement
  • The Organic Monkey Spokeswoman – Mr. Olympia, Las Vegas
  • Moving Comfort Fall/Winter Catalog
  • Yala Clothing Catalog/Online (
  • VPX Demo Model – Denver, CO


  • 2011 – Vectra Fitness Host/Lead in Demostration Video Set for Product
  • 2010 – Journey Gym Host/Lead in Workout Video – Spokeswoman (continuous)


  • 2011 – 5 Factor Diet and Exercise Infomercial
  • 2011 – Tanda Skincare Infomercial
  • 2011 – Isoflex Infomercial
  • 2011 – Century Link Commercial
  • 2011 – 5 Factor Diet and Exercise Infomercial
  • 2011 – Tanda Skincare Infomercial
  • 2011 – Isoflex Infomercial
  • 2011 – Century Link Commercial
  • 2010 – Dual Ab Shaper Infomercial
  • 2009 – Patriots Landing Commercial