I’m starting a new weekly feature on Wednesdays!
In case you’re wondering what a health and nutrition expert eats on a regular basis, I’m going to share the whole truth and nothing but the truth. 🙂
I love taking pictures of my food, and quite frankly, it helps keep me on track. (If you find food journaling to be un-motivating, try a photo food journal! With smart phones, it’s much easier and way more fun.)
For each day of the week, you’ll see a picture collage of what I ate, with descriptions below each collage. Recipe links will be provided when available.
Hopefully this inspires you with new ideas and motivation! 🙂
DAY ONE: SATURDAY
Breakfast: Black coffee (not pictured); Rolled oats cooked in unsweetened almond milk. I added cinnamon, a drizzle of honey, raspberries, and sliced almonds.
Morning Snack: Banana
Lunch: Leftover vegetable soup (cooked several months ago; reheated from frozen). Salad with baby spinach, blueberries, goat cheese, toasted pecans, and balsamic vinaigrette.
Afternoon Snack: Ezekiel toast with peanut butter; small apple
Supper: Dinner at my in-laws’ house – There was a full spread of options, from kid-friendly foods to fresh, healthy foods. I opted for pork roast, cabbage slaw salad with pomegranate dressing, and fresh strawberries.
Evening snack: Mozzarella cheese stick, orange slices
DAY TWO: SUNDAY
Breakfast: Black coffee; plain yogurt with a drop of honey, sliced banana, and toasted coconut
Lunch: “Clean” mini meat loaves (prepped the night before and baked during church); baked potato with a pat of unsalted butter; spinach salad with blueberries, goat cheese, pecans, and balsamic vinaigrette.
Afternoon Snack: Lundberg brown rice cake with almond butter; baby carrots
Supper: Leftover chicken salsa casserole (previously cooked; reheated from frozen); organic tortilla chips
Evening snack: Air-popped popcorn with a dash of sea salt; small apple
DAY THREE: MONDAY
Breakfast: Black coffee; Plain yogurt with drizzle of honey, banana slices, and toasted coconut.
Morning Snack: Kashi Heart to Heart cereal with unsweetened almond milk
Lunch: Leftover meat loaf; Salad with butter lettuce, goat cheese, and Annie’s Tuscany Italian dressing.
Afternoon Snack: (on-the-go) Baby carrots and string cheese
Supper: I had to run off to teach a class, so I kept it simple and energy-filled – Ezekiel English muffin with peanut butter; orange slices
Evening snack: Air-popped popcorn with sea salt; pear slices
DAY FOUR: TUESDAY
Breakfast: Black coffee; Oatmeal cooked in unsweetened almond milk. Topped with honey, cinnamon, raisins, and sliced almonds.
Morning Snack: Larabar (peanut butter cookie flavor)
Lunch: Leftover meat loaf; Salad with butter lettuce and radicchio, tomato, goat cheese, and Tuscany Italian dressing.
Afternoon Snack: Fruit and chocolate yogurt parfait
Supper: Broiled flank steak; cooked baby carrots; kale salad with cranberries, pumpkin seeds, and poppyseed dressing
Evening snack: Air-popped popcorn with sea salt; small apple; small almond cookie (not pictured)
DAY FIVE: WEDNESDAY
Breakfast: Black coffee; Oatmeal cooked in unsweetened almond milk. Topped with cinnamon, drizzle of honey, strawberry slices, and sliced almonds
Morning Snack: Spent the morning watching kiddos at my church, so I stopped for a small treat on the way – Tall non-fat chai latte from Starbucks
Lunch: Lunch with my mentor at McAlister’s Deli – Half Savannah chopped salad and dill pickle on the side.
Afternoon Snack: (on the go) Banana; Multigrain chips
Supper: Salad with butter lettuce, radicchio, goat cheese, strawberries, toasted pecans, and balsamic vinaigrette; Wasa crisp bread with melted mozzarella slice; Pear slices
Evening snack: Air-popped popcorn with sea salt
DAY SIX: THURSDAY
Breakfast: Black coffee; Plain yogurt with drizzle of honey, banana slices, and toasted coconut
Morning Snack: Ezekiel toast with peanut butter
Lunch: Leftover turkey chili (previously cooked; reheated from frozen); organic tortilla chips
Afternoon Snack: (on the go) Baby carrots; mozzarella cheese stick
Supper: Brunch for dinner – Veggie egg bake; strawberries
Evening snack: Apple
DAY SEVEN: FRIDAY
Breakfast: Black coffee; Raspberries; Plain yogurt with drizzle of honey, banana slices, and toasted coconut
Lunch: Leftover veggie egg bake; Ezekiel toast with peanut butter; Orange slices
Afternoon Snack: (on the go) Multigrain chips; Apple
Supper: Homemade fajitas with Trader Joe’s tortillas, chicken, onion, refried beans, cheese, lettuce, and tomato; Watermelon
Evening snack: Air-popped popcorn with sea salt
My guiding principles when it comes to food:
1. Aim for mostly whole foods that are minimally processed.
2. Eat at least 5 fruits and vegetables each day. I don’t worry about the ratio…I just focus on variety and what’s available at the moment.
3. Pay attention to hunger cues and portion sizes.
4. If I slip up and/or knowingly eat an unhealthy food, I try not to compensate with disordered eating patterns (i.e., starving myself at the next meal, saying “forget it” and bingeing, etc.). A healthy view of food means making the best choice right now, no matter what I ate at the last meal.