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. ūüôā

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! ūüôā


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 РEzekiel 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 РTall 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 РVeggie 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.


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What Does a Wellness Coach Eat? (in pictures): Week 1

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