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.




What Does a Wellness Coach Eat? (in pictures): Week 4