Here’s the breakdown of my food for the week!

I ate a couple indulgent treats that might surprise you. I usually allow myself a little wiggle room if it’s a unique occasion, but I try to stay aware of my cravings on a given day. If I know a small taste will turn into a binge session, I steer clear altogether. In the scenarios this week, I knew my portion size was limited. And by eating them out of the house (at restaurants, etc.), it gave me natural portion control, rather than being home with a huge pint of ice cream and unlimited access.

Lots of good recipes are included below too. Enjoy!


DAY ONE: SATURDAY

Breakfast: Black coffee; Leftover veggie egg bake; Orange slices.

Lunch: Leftover fajita chicken, onions, and refried beans with shredded cheese; Organic tortilla chips; Salad with spinach, goat cheese, diced apple, toasted pecans, and balsamic vinaigrette.

Afternoon Snack: Funky monkey yogurt parfait

Supper: Out for pizza with my family – I ate thin-crust cheese pizza (equivalent of one regular-sized piece) and two bowls of side salad.

Evening snack: A rare treat after window shopping – small bowl of ice cream at Coldstone Creamery. I felt the effects of the sugar right away. It tasted good in the moment, but because of the richness, I wasn’t tempted to eat more.


DAY TWO: SUNDAY

Breakfast: Black coffee; Leftover veggie egg bake; Orange slices.

Morning Snack: (on the go) Kashi Heart to Heart cereal

Lunch: Tuna and white bean salad; Wasa multigrain crisp bread; Carrots and celery with clean ranch dip; Watermelon.

Afternoon Snack: Small amount of lightly salted peanuts and semisweet chocolate chips (I was craving something sweet and salty, so this was a perfect way to satisfy the craving without overdoing it.)

Supper: Leftover fajita chicken and onions; Organic tortilla chips with melted cheese; Salad with spinach, diced tomato, goat cheese, and Annie’s Tuscany Italian dressing.

Evening snack: Air-popped popcorn with sea salt


DAY THREE: MONDAY

Breakfast: Black coffee; Ezekiel English muffin with peanut butter; Orange slices.

Lunch: Tuna and white bean salad; Wasa multigrain crisp bread with melted mozzarella slice; Apple.

Afternoon Snack: Cheese stick; Carrots and celery with clean ranch dip

Supper: It was class night, so I made a quick breakfast for supper before running out the door – Leftover veggie egg bake; Kashi Heart to Heart cereal with unsweetened almond milk

Evening snack: Small spoonful of crunchy peanut butter; Air-popped popcorn with sea salt


DAY FOUR: TUESDAY

Breakfast: Black coffee; Leftover veggie egg bake; Orange slices.

Morning Snack: (on the go): Apple pie Larabar

Lunch: Wasa multigrain crisp breads with melted mozzarella cheese; Carrots, celery, and grape tomatoes with hummus.

Afternoon Snack: Multigrain chips; Apple

Supper: Spaghetti squash and meatballs; Caesar salad with Trader Joe’s dressing.

Evening snack: Plain yogurt with peanuts and semisweet chocolate; Air-popped popcorn.


DAY FIVE: WEDNESDAY

Breakfast: Black coffee; Rolled oats cooked in unsweetened almond milk. Added cinnamon and a drizzle of honey; topped with berries and almond pieces.

Morning Snack: Spoonful of crunchy peanut butter; Clementine

Lunch: Tuna and white bean salad; Wheat crackers; Salad with romaine, tomato, shredded Parmesan, and Trader Joe’s Caesar dressing; Grapes.

Afternoon Snack: Funky monkey yogurt parfait (I think my hormones were kicking in this week, because I craved chocolate more than usual. This parfait was the perfect way to treat myself without going hog-wild.)

Supper: Boneless pork chops (2 thin-cut), baked with clean BBQ sauce at 350 for 30 minutes; Parmesan-roasted potatoes; Green beans.

Evening snack: Vegetable root chips


DAY SIX: THURSDAY

Breakfast: Black coffee; Scrambled eggs with sharp cheddar; Orange slices.

Morning Snack: Ezekiel toast with peanut butter

Lunch: Tuna and white bean salad; Wheat crackers; Veggies and hummus.

Afternoon Snack: Apple

Supper: Leftover spaghetti squash and meatballs; Salad with butter lettuce, shredded cheese, and Trader Joe’s ranch dressing; A few bites of grilled cheese (not pictured); Galia melon (a cross between cantaloupe and honeydew).

Evening snack: Banana.


DAY SEVEN: FRIDAY

Breakfast: Black coffee; Oats cooked in unsweetened almond milk. Added drizzle of honey, cinnamon, and topped with blueberries and sliced almonds.

Lunch: Leftover spaghetti squash and meatballs; Galia melon

Afternoon Snack: Funky monkey yogurt parfait

Supper: Date night with my husband – I ordered a smoked salmon salad. It was ginormous, but my husband shared some of it, and I also had some leftover. Indulged in creme brûlée for dessert (this restaurant’s specialty) and split it with my husband. I made myself slow down and savor each bite, which wasn’t easy because it was delicious! 🙂 I also ate a small piece of oat/nut bread (not pictured) before the meal.

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 2

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