Ever wondered what a health coach or nutritional professional eats in a week? It might surprise you! At BHH, we firmly believe that we are all bio-individuals. That means that all of our bodies at 100% unique and there is no one-size-fits-all wellness solution. When it comes to my meals and meal planning, I eat low-glycemic/carb, high-protein and for gut health, with the occasional vegan treat here and there. Because #human.
Full disclosure, I'm 5'5 and 124 pounds and 20% body fat. I have hypothyroidism which means I have to work a little harder to manage my weight and celiac disease which means gluten-free everything. So, my weekly meal plan might not work for you but it gives you an idea what a healthy meal schedule could look like. I also allow myself a weekly cheat meal. The reason I encourage cheat meals versus cheat days is that it doesn't create feeling of abundance and then lack. One cheat meal a week allows you to live healthfully and make good choices most days and look forward to a special treat versus one day of complete gluttony.
The below is a snapshot of my week.
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
Breakfast |
Detox Lemon Water Detox Shake |
Detox Lemon Water 1 hard boiled egg |
Detox Lemon Water Detox Shake |
Detox Lemon Water 1 hard boiled egg |
Detox Lemon Water Detox Shake |
Detox Lemon Water Poached eggs & sautéed kale |
Detox Lemon Water Protein pancake or a smoothie bowl |
|
Lunch |
Grilled Chicken & Baked Asparagus Fries |
Cauliflower Fried Rice Topped with Grilled Chicken |
Pesto Zoodles |
Lentil Spinach & Mushroom Salad |
Carrot Ribbon Pasta with Roasted Red Pepper Marinara |
Shrimp & cauliflower rice Stir-fry |
Grilled tempeh & Kale Salad |
|
Dinner |
Arugula salad with grilled shrimp |
Mushroom Soup |
Arugula salad with baked artic char |
Coconut Carrot Soup |
Spinach salad with with avocado and smoked trout |
Steamed veggies with avocado, seaweed and lentils |
Cucumber Avocado Soup |
|
Snack 1 Snack 2 (optional) |
Extreme Green Drink Pumpkin seeds (1 handful) |
Extreme Green Drink Raw Almonds |
Kombucha Berries |
Kombucha Berries |
Extreme Green Drink Raw Veggies Sticks |
Kombucha Pumpkin seeds (1 handful) |
Kombucha Joyful almond smoothie |
This would be an example of a week that I'm home and can cook a bit more. If I'm traveling, I would still adhere to my nutritional guidelines but likely have to eat off a menu. It's all about making good choices for where you are and how you feel.
How do your meals measure up? Think you're eating healthy? We'd love to hear.