This was quite the unusual week. A few extra treats were hanging around my house, so I had to get creative with portion control. Even with the challenges, I still managed to get my minimum of 5 fruits/veggies a day, so I consider that a win!

As usual, a few¬†recipes are included below, including a new one my kids have declared their FAVORITE! ūüôā

This is my last food journal post for a while, since I’m heading into a busy time of work + my son’s baseball season. I hope the photos and meal ideas have been helpful!

Make today a healthy one!


DAY ONE: SATURDAY

Breakfast: Black coffee; Oatmeal with unsweetened almond milk, drizzle of honey, cinnamon, berries, and almonds.

Lunch:¬†Veggies and hummus; Tuna salad; Multigrain crackers; Grapes; Crust from my daughter’s grilled cheese sandwich. I filled up fast, so ended up putting some of this food back for another time.

Afternoon Snack:¬†I made pies for my church and had a little leftover dough. I made a pie-dough cinnamon bake and ate a couple pieces. Had to get it out of sight so I wouldn’t eat the whole pan. ūüôā

Supper: Slow cooker white chicken chili; Organic tortilla chips; Kale salad.

Evening snack:¬†Apple crisp made from extra pie apples. There’s a reason I only make pie once a year…It’s a big-time weakness of mine! I made a cup of decaf coffee, which helped cut the sweetness. Also cut back on the sugar in the recipe and used half whole-wheat, half all-purpose flour in the crumb topping.


DAY TWO: SUNDAY

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

Lunch:¬†Cucumbers and tomatoes with hummus; Tuna salad wrapped in a provolone slice; Grilled cheese crust from my son’s sandwich.

Afternoon Snack: Funky monkey yogurt parfait

Supper: Leftover white chicken chili; Organic tortilla chips; Apple.

Evening snack: Air-popped popcorn.


DAY THREE: MONDAY

Breakfast: Black coffee; Oatmeal with unsweetened almond milk, drizzle of honey, cinnamon, berries, and almonds.

Morning Snack: Banana; Spoonful of crunchy peanut butter.

Lunch:¬†This day was so jam-packed with work that I forgot to eat lunch (something I never do!). I ended up grabbing something quick and easy in the afternoon — Ezekiel toast with peanut butter + Plain yogurt with peanuts and semisweet chocolate. No fruits and veggies, but this worked in a pinch.

Supper: Cucumber and tomatoes with hummus; Tuna salad with a provolone slice; A few bites of cheese tortellini (not pictured).

Evening snack: Multigrain chips; Apple.


DAY FOUR: TUESDAY

Breakfast: Black coffee; Ezekiel toast with peanut butter; String cheese; Banana.

Morning Snack: Larabar (apple pie flavor).

Lunch: Salad with spinach, blueberries, goat cheese, toasted pecans, and balsamic vinaigrette; Tuna salad on a provolone slice; Root vegetable chips.

Afternoon Snack: Plain yogurt with peanuts and semisweet chocolate; Kashi Heart to Heart cereal.

Supper: Baked Asian salmon; Sweet potato; Salad with romaine, shredded cheese, and clean ranch dressing; Grapes (not pictured).

Evening snack: Multigrain chips; Apple.


DAY FIVE: WEDNESDAY

Breakfast: Black coffee; Scrambled eggs; Orange slices.

Morning Snack: Tall nonfat chai latte from Starbucks.

Lunch: Meeting with my mentor at Firehouse Subs РHook and Ladder Light sandwich; Dill pickle; SunChips. (This was a higher carb and sodium meal than I usually eat. I loaded up on water and green tea in the afternoon!)

Afternoon Snack: (on the go) – Kashi Heart to Heart cereal.

Supper: Leftover turkey chili (reheated from frozen); Organic tortilla chips; Watermelon.

Evening snack: Apple; Plain yogurt with peanuts and semisweet chocolate.


DAY SIX: THURSDAY

Breakfast: Black coffee; Scrambled eggs; Orange slices.

Lunch:¬†Homemade “lunchables” with whole wheat crackers, colby cheese, and Hormel Natural Choice deli ham; Baby carrots; Watermelon.

Afternoon Snack: (on the go): Multigrain chips; Banana.

Supper: Breakfast for dinner РFrench toast casserole using whole wheat bread (I cut WAY back on the maple syrup called for in the recipe) РThis was a big hit with the family!; Uncured bacon and chicken breakfast sausage; Frozen mixed berries slightly thawed.

Evening snack:¬†Air-popped popcorn + a couple oatmeal cookies (not pictured – Not a usual nighttime snack for me. I had people over and served cookies that I’d baked previously and frozen. I lightened up the recipe when I made them, and thawing a limited quantity helped with portion control.)


DAY SEVEN: FRIDAY

Unfortunately I ended up with a nasty stomach bug overnight, so this day consisted of water and a few saltine crackers. I also added an electrolyte/vitamin drink later in the day to replenish the nutrients I’d lost.


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 5

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