Here’s the breakdown of my food for the week. One thing I don’t include in my pictures is the water I drink. I try to get at least 6 cups of water a day, preferably more (especially on workout days). Usually at least two of those cups are in the form of green tea. Hydration is a crucial part of my day, and my energy and hunger levels are definitely impacted when I skimp on it!
Hopefully the ideas and recipes below are helpful!
DAY ONE: SATURDAY
Breakfast: Black coffee; Ezekiel toast with peanut butter; Plain yogurt with drizzle of honey, banana slices, and toasted coconut.
Lunch: Leftover cheddar potato chowder; Spinach salad with chopped tomato, goat cheese, and Annie’s Tuscany Italian dressing; Orange slices.
Afternoon Snack: I spent six hours deep cleaning my house today and found myself extra hungry in the afternoon — Baby carrots; Multigrain chips (bottom of the bag, so it was mostly pieces and crumbs); Peanuts and semisweet chocolate.
Supper: Sautéed garlic shrimp with shredded Parmesan; Steamed edamame; Multigrain crackers and cheese.
Evening snack: Apple.
DAY TWO: SUNDAY
Breakfast: Black coffee; Ezekiel English muffin with peanut butter; Orange slices.
Morning Snack: Kashi Heart to Heart cereal.
Lunch: Homemade chicken salad; Multigrain crackers; Edamame; Carrots.
Supper: Pizza made at home (herb dough made in bread machine, pizza sauce, diced tomato, olives, mozzarella, and Parmesan).
Evening snack: Apple; Air-popped popcorn with sea salt.
DAY THREE: MONDAY
Breakfast: Black coffee; Plain yogurt with drizzle of honey, sliced bananas, and toasted coconut.
Morning Snack: Ezekiel toast with peanut butter; Clementine.
Lunch: Wasa multigrain crisp breads with ham slice and melted cheese; Salad with spinach, diced tomato, mushrooms, goat cheese, and Annie’s Tuscany Italian dressing.
Afternoon Snack: (on the go) Clif bar.
Supper: Leftover homemade veggie pizza; Edamame.
Evening snack: Kashi Heart to Heart cereal; Apple.
DAY FOUR: TUESDAY
Breakfast: Black coffee; Larabar (apple pie flavor); Mozzarella cheese stick; Orange slices.
Lunch: Grabbed something quick at Starbucks after teaching a class — Protein bistro box + Tall nonfat chai latte.
Afternoon Snack: Plain yogurt with peanuts and semisweet chocolate.
Supper: Turkey tenderloin with melted cheese (followed this recipe for the marinade); Steamed mixed vegetables; Basmati and wild rice medley (from Trader Joe’s) cooked in low-sodium chicken broth.
Evening snack: Apple; Kashi Heart to Heart cereal with unsweetened almond milk.
DAY FIVE: WEDNESDAY
Breakfast: Black coffee; Ezekiel English muffin with peanut butter; Clementine.
Lunch: Leftover homemade pizza; Cucumber and grape tomatoes with hummus; Small amount of peanuts and semisweet chocolate.
Afternoon Snack: Multigrain chips; Baby carrots.
Supper: Pork tenderloin cooked in the crockpot with clean BBQ sauce; Corn; Kale superfood salad; Galia melon.
Evening snack: Air-popped popcorn with sea salt; Banana.
DAY SIX: THURSDAY
Breakfast: Black coffee; Oatmeal with unsweetened almond milk, drizzle of honey, cinnamon, berries, and almonds.
Lunch: Carryout from McAlisters Deli – 1/2 Garden salad with tuna salad (no croutons or dressing); Cup of Parmesan kale soup.
Afternoon Snack: Kashi Heart to Heart cereal; Apple.
Supper: Leftover pork roast; Kale superfood salad; Galia melon.
Evening snack: Plain yogurt with peanuts and semisweet chocolate.
DAY SEVEN: FRIDAY
Breakfast: Black coffee; Oatmeal with unsweetened almond milk, drizzle of honey, cinnamon, berries, and toasted pecans.
Lunch: Wasa multigrain crisp breads with melted cheese; Cucumber and tomatoes with hummus; Grapes.
Afternoon Snack: Funky monkey yogurt parfait
Supper: (out to eat) Side salad to start the meal; Main entree was grilled salmon and veggies (listed on the menu as a lighter option). I ate all of the salad and about two-thirds of the salmon dish. It was delicious! My family ordered dessert, so I had a few bites of bread pudding (not pictured).
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.