What a Health Coach Eats in a Day

It’s been awhile since I shared what a Health Coach eats in a day, and since I have last, a few things have changed for me. For one, I’ve really refined my eating habits to more optimally support my goals and that meant cutting out sugar (for good), gluten and dairy, really cutting back on alcohol and eating grains in moderation. My meals now truly fuel me and I get much more satisfaction from my food with fewer cravings. That said, my motto when building my plate is fiber, fat and protein so you’ll see that combination in everything I eat – meals and snacks.

So her’s what a Health Coach eats ina  day.

Pre-workout Snack

I exercise first thing in the morning and can’t do it on an empty stomach so my go-to pre-workout snack is celery sticks with almond butter or a small amount of my breakfast protein shake (below) if I made too much. I find these options fuel me just enough without upsetting my stomach or making me feel too full. 

Breakfast

My favorite meal of the day! Breakfast is always protein-rich and I love having different options though I usually go for my favorite – a chocolate protein shake with a medical-grade chocolate protein powder, blended with frozen zucchini, cinnamon, frozen avocado or a scoop of coconut yogurt and almond milk or coconut water.

Sometimes I switch it up and enjoy eggs with leafy greens or leftover vegetables from the previous night’s dinner, a slice of ripe avocado and a spoonful of Hawthorne Farms pickled vegetables for the fiber and probiotics (as shown in the photo). 

On weekends, I stray from the norm a little. A few of my favorite weekend breakfasts include soft boiled eggs, smoked salmon and Le Pain Quotidien’s superseed gluten free bread, an Acai Bowl from Liquiteria or Two Hands or the Coconut Fluff Pancakes from I Quit Sugar. These breakfasts feel more indulgent to me while allowing me to still keep it healthy and stick to whole foods. 

Lunch

My protein-filled breakfasts always hold me over until lunch, which is usually a salad full of leafy greens and of course more protein – usually a can of wild caught tuna, grilled wild caught salmon (if I have salmon for dinner, I always make sure to make extra for lunch the next day) or lentils or pinto beans served with a few green olives and a drizzle of olive oil and squeeze of lemon. 

Mid-afternoon Snack 

If I find I need a mid-afternoon pick-me-up, a typical snack for me is carrot and celery sticks and Mary’s Gone Crackers with hummus or a scoop of Anita’s Creamline coconut yogurt with fresh berries and chopped nuts. 

Dinner

Dinner is … you guessed it … more protein and vegetables! My husband and I switch it up, but we find we eat a lot of seafood at home since I’m what would most closely resemble pescatarian. We love fish tacos with cabbage slaw and homemade guacamole or a shrimp and vegetable stir-fry, but most often we keep it really simple with some variation of a big green salad, baked cod or swordfish and steamed or sauteed leafy greens like kale or broccoli. 

Dessert

I’m a total chocoholic and can’t go without a square or two of 80% dark chocolate once a day. In the Winter, I pair it with a cup of herbal tea after dinner.

Alcohol

I cut out wine for two months in April and I felt so much better that I realized I was overdoing it on the vino. Now, I’m a lot more mindful of my alcohol consumption, mostly saving it for the weekends and never having more than 1 or 2 drinks at a time. My go-to drink is tequila or mezcal with soda and fresh lime juice. If I want a glass of wine, I usually opt for a dry red. Although, I can never pass up a crisp glass of rose on a warm summer night. Call me basic.

I absolutely love food and never deprive myself. I listen to my body, I eat when I’m hungry and I eat to support how I want to feel. When you feel your best, you want to make the best choices and you don’t miss the foods and behaviors that make you feel crappy. 

If you’re ready to finally feel freedom from food and fad diets, check out my book, Your Holistically Hot Transformation: Embrace a Healthy Lifestyle Free of Dieting, Confusion and Self-Judgment and/or schedule a complimentary Freedom From Fad Diets Mini-Session with me. 

Please note: The above is meant to be an example and not a prescriptive diet. No two days are the same and no two people are the same.