Eat Like Bender! A Typical Day of Meals

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Hi Everyone,

By popular request on my facebook page, I am writing about my diet. I have given you a glimpse into my meal prep with photos in my post: Abs Are Made in the Kitchen. I have shared my grocery list: Melissa Bender’s Grocery List, which also has pictures of some typical meals. You can also see meal pictures on my Instagram page. 

Whatever I meal prep on Sundays I tend to eat for lunch during the week. Below is a sample day of eating. It is pretty typical. The veggies may change. (I love vegetables)! Sometimes I crave a bowl full of broccoli or mixed veggies with a touch of marinara sauce.

I average between 1900-2000 calories per day. I eat/snack all day long. I am hungry every few hours, so I bring a lot of food to work with me. I have chicken and salmon salads pre-packed in my fridge right now. I have one for lunch Mon-Friday and some weekends. I always keep a granny smith apple in my lunch (which I may have as a morning snack, with lunch, or afternoon snack. I listen to my bodies hunger signals). I also drink 10-12 glasses of water per day. 

There is no trick or crazy diet technique. I try to eat primarily foods that are unprocessed. I cook/prepare almost all of my meals at home. I eat when I am hungry, and try to make healthy choices. I incorporate all of the food groups into my diet. I am super busy so I don’t spend a lot of time in the kitchen. I try to keep meal prep simple. 

Here’s a glimpse into what I eat. 


-Whole Wheat Sandwich Thin or Ezekial Low Sodium Bread
1 Egg
Fresh Baby Spinach

-Or Oatmeal with Maple Brown Sugar and Fresh Walnuts. (If I have oatmeal, I have my breakfast sandwich as my 10 AM snack). 

-Coffee with Coconut Almond Milk (unsweetened) or Unsweetened Vanilla Almond Milk

-Apple, Orange or Banana
-or Trail Mix, Granola, or Triscuits
-or Breakfast Sandwich


-Chicken or Salmon
-Fresh Baby Spinach Leaves
-3-4 Cherry or Grape Tomatoes
-Peanut Butter Greek Yogurt
-Veggies (whatever I have prepped for the week)
-4 oz Sweet Potato (sometimes)


-Banana sliced in half with Organic Peanut Butter
-or PB Greek Yogurt (if I didn’t have it for lunch)
-or PB Bread
-or Green Smoothie

-Salmon or Chicken

-Cereal (Raisin Bran or Shredded Wheat) (about 1 cup)
-Coconut Almond Milk
-or Bowl of Veggies, plain or with red sauce. 

Note: These are not the only foods that I eat. This is an example of a typical day of eating. Over the next few days I will try to remember to take pictures of my food to share with you. I will try to share a week’s worth of meals. 

Below are two pictures of alternate dinners I have had recently:

Tilapia or Salmon Soft Tacos

24 thoughts on “Eat Like Bender! A Typical Day of Meals

  1. Anonymous

    I love the fact that you actually eat:) Great variety of clean eating. For your peanut butter greek yogurt, do you just add peanut butter to plain or vanilla greek yogurt? How much? Sounds really interesting and being a peanut butter lover I am always looking for another way to get my fix:)

  2. I love that every time I decide not to eat or food is the enemy you remind me to breathe and eat. I am going to start eating ezekial bread again. I have not had grains in two weeks and it just makes me crabby,lol. Thanks for all you do.

  3. Anonymous

    hi melissa, been browsing through your site and i must say i am super inspired to be fitter than ever before!

    i’m wondering though, do you change your macros depending on whether you work out on the day, or do you usually keep it consistent all throughout? i tend to increase fat intake while lowering carb intake on non-weight training days, would you say that this is a bad idea?

  4. I just wanted to say how impressed I am with the amount of comprehensive information that you have shared with all of us! I am wanting to do a bikini competition soon, and you have made it so easy! I’m going to following your workouts for the next three months starting Monday. The food part will be a bit more challenging for me. Right now I’m eating about 1400 calories/day and need to increase that #. Thanks for having this site. I’m very grateful–in my opinion, it’s some of the VERY best information out there. Again, muchas gracias!

  5. Anonymous


  6. Anonymous

    I am your newest fan. I love that you are a real woman , you eat everyday whole foods and you make make working out fun. I am so happy to have found your workouts. Keep up the fantastic hard work.

  7. I love that you eat real food and carbs. Carbs are my fear food. I’ve been following along with your workouts and I’ve noticed that when I do eat carbs I have a lot more energy to push through the workouts. I even can keep up with you which blows my mind!! What I am noticing is that food really is fuel, not only for exercising but for studying since I’m still in college. Thank you for posting this. Very helpful, really. You are such a great role model!

  8. Hi, you look amazing and I love that you eat real food. I transformed my body from 13 stone to 8 stone but then started bodybuilding and was 9.9 stone. I couldn’t lose a pound no matter what i did but I’ve stopped going to the gym an I’m now doing home dvd workout 3-4x week, I literally go gym once a week to do my legs and twice 20 min stairmaster.

    I’ve been following your principles with ‘real food’ In 2 weeks I’ve lost 6 pounds!! I look leaner already and still got my gard earned muscle, i feel great. Please can you upload some more meal ideas for lunch and dinner as I’m getting stuck for ideas. also, do u have whey protein after workout? what do u have pre/post workout? Thank you so much ❀

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