7 Days in the Diet of This Health Coach

One week's worth of food for this girl!

One week’s worth of food for this girl!

I’ve been getting a lot of emails from people asking what I eat so I thought it might be helpful to create a blog post out of it.  I don’t eat perfectly so I’m feeling a little shy about putting this out there (but really, who does??) but what’s pictured here is huge improvement from what I’ve eaten in the past.

To be honest, what I eat changes constantly.  It depends on what mood I’m in, what’s on sale, what’s on season or sometimes, what’s convenient!  In an effort to inspire some ideas in others and to showcase my real person’s diet, flaws and all, I thought it would be fun to take a picture of everything I ate for a week.  This is how a health coach eats.   At least this one, on one particular week (two weeks ago actually – July 7 – 13 – it’s taken me that long to get all the pics off my phone and organized by day!).  I aim for eating 90% whole foods but give myself a little wiggle room for treats and convenience because I’ve learned that being too strict can set me up to fail.  I’ve gotten really good at listening to what my body is asking for and the result is that I’ve lost weight, have better digestion and my asthma is well controlled now.  All really good stuff.

Some things you may find amusing – we eat a lot of leftovers in an effort to not waste. Whatever comes in the CSA or I buy at the store – that stuff costs a lot of money.  So you’ll see that the same veggies might appear throughout the week.  Gotta use it all!  You’ll also notice I eat a lot of one-pot meals.  It’s sometimes easier for me just to throw a bunch of stuff together if i don’t know what I’m making!  As much as I love to cook, sometimes I don’t feel that creative and just toss things in and keep my fingers crossed that it turns out ok.  Most of the time it does and I’m grateful that I have a husband who thinks everything I cook is delicious.

I’d love to hear if you see anything here that surprises you.  What does a typical week of food look like in your household?  Are there foods you just have to eat everyday? Anything off limits?

 

Monday's eats!

Monday’s eats!

Monday
Breakfast – Black coffee (not pictured, apologies!) and a 20oz Beet, Watermelon, Celery & Hemp seed smoothie (with a bit of baby spinach).  Delicious and way sweeter than you’d expect.

Snack – Cashew Cookie Larabar (so tasty I ate it before I could snap a pic!)

Lunch – Leftover broccoli salad with a few brazil nuts (the salad had broccoli, cauliflower, spinach, raisins/cranberries, hazelnuts and a rice vinegar, homemade mayo, lemon juice dressing with honey.

Dinner – Wild Rice & Brown Rice mix, grilled chicken topped with an apple butter / mustard sauce (homemade apple butter i had in fridge + yellow mustard, onion powder, tarragon), grilled asparagus, grilled eggplant (nothing but olive oil, salt/pepper) and some kohlrabi greens & red onion sauteed in pasture butter.  All super yummy!

Tuesday's spread!

Tuesday’s spread!

Tuesday
Breakfast – same smoothie as monday plus black coffee + 1 tbsp coconut oil

Lunch – leftover grilled eggplant, kohlrabi greens, red onions,  with a dollop of the leftover apple butter mustard, 1 tbsp chia seeds and 1tbsp pumpkin seeds.

Snack – unsulphured 4 prunes

Dinner – Pan seared wild sea scallops with red potatoes, rapini (broccoli rabe) and garlic scapes.  lemon aioli on the side (basically just homemade olive oil mayo w/ lemon juice & zest & chives).  Raw kohlrabi sliced thin with extra virgin olive oil and hawaiian red sea salt

Wednesday

Wednesday

Wednesday
Breakfast – smoothie with watermelon, cucumber, celery, zucchini and sunflower seeds after barre.  Not as filling as the beet one (and it looked disgusting) but it wasn’t bad! Black coffee too, apologies I forgot to take a pic of the coffee again!

Lunch – leftovers from dinner on tuesday, 1 scallop, red potatoes, garlic scapes, broccoli rabe and kohlrabi with some lemon aioli.  I tossed the raw kohlrabi in when I heated it up and added a small handful of raw kale after (because my bowl looked too white!).

Snacks – Kind bar – almond/apricot in yogurt (this one basically is a candy bar. I’m not lying to myself.  But it’s so tasty!)

Dinner– big salad with romaine, arugula, carrots, peppers, cucumbers, steamed beets, balsamic vinaigrette (homemade) and tuna salad (tuna, celery, spices and homemade olive oil mayo).

Thursday

Thursday

Thursday
Breakfast – same smoothie as Wed, black coffee and some beet water (the leftover water from steaming beets – it was too pretty to toss out!).  I drank about 3/4 of what is in the picture.

Snack – banana

Lunch – salad with romaine, arugula, carrots, peppers, cucumbers, beets, balsamic vin and a big old dollop of cashew butter.  I only ate half of what is in this pic because I was running late for an appointment.

Dinner – sushi take out from You You in Nashua – seaweed salad, half a salmon pop roll (pan seared salmon, cucumber, avocado, spicy mayo, tempura crunches), 1/2 cucumber roll (just cucumber inside), 3/4 rainbow roll (tuna, salmon & whitefish) and low sodium tamari.

Friday

Friday

Friday
Breakfast – Apple Pie Larabar and I treated myself to an ice coffee with cream and sugar after barre class.

Lunch – finished the salad I didn’t finish on wed (see Wed pic for the salad), also added a half cup of black beluga lentils (cooked with a bay leaf and a little hawaiian red sea salt).

Snack – 1/2 cup of bubbies raw sauerkraut, 4 brazil nuts and 3 prunes.

Dinner – random “shepherd’s pie” concoction – sweet potatoes/cauliflower topping with butter, chives & salt/pepper, filling was grass fed beef, collards, zucchini, peas and onions from our CSA share (with some tomato paste, worcestershire, tamari, oregano, sage, salt/pepper).

After dinner snack – 6 pieces of 85% dark chocolate from Green & Blacks

Saturday

Saturday

Saturday
Breakfast – 2 fried eggs cooked in pasture butter with zucchini, kohlrabi, onions and beluga lentils (cooked the day before). A little garlic, smoked paprika, ras al hanout (a moroccan spice blend) & sea salt. I’m a big believer in that almost any dinner can be fried up with some eggs for breakfast! I also had 25-30 green grapes and 2 cups of coffee with cream and sugar (only one pictured). Also pictured – a jar of homemade sriracha sauce.  I used to be addicted to the store bought stuff and then I felt bad about all the preservatives it was putting in my body (considering how cautious i am about other foods with preservatives, why the heck would i douse food with it almost daily??).  Here’s the recipe I used.  Came out very good and because it’s fermented it will last forever! I think I made this batch 6 months ago and it’s still delicious.  It goes on almost every egg breakfast concoction I make.

Dinner – chicken breast baked with dijon & herbs, organic cornmeal polenta w/ pasture butter, collard greens & onions with uncured ham steak (and a little maple syrup/cider vinegar/chicken broth – that’s what I cooked the collards in).

Yup, that’s right, I only ate two meals on Saturday. That’s pretty typical for me.  John and I both tend to eat two big meals on the weekends, occasionally with a snack.  We stay up late & sleep late and this works for us. This saturday I was home working on my laptop most of the day and the only movement I got was some restorative yoga so two meals of this size was more than enough food.  But it’s definitely not for everyone.

Sunday

Sunday

Sunday
BreakfastChocolate Oat Smoothie (with cucumber/celery, was running low on greens!) & Black coffee after barre class.

Snack – kind bar – caramel sea salt (like these ones too – only a few grams of sugar)

Lunch – leftover shepherd’s pie.

Dinner – Green bean, carrot, zucchini and tomato salad with extra virgin olive oil, red wine vinegar, worcestershire sauce, onion powder, lemon juice, chickpeas, green olives and salt/pepper and some of the polenta from Saturday night.

After dinner snack – 6 pieces of Green & Blacks milk chocolate almond bar.

Advertisements

Comments

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s