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What a Nutrition Coach Eats in a Typical Week

What a nutrition coach eats in a typical week, woman slicing vegetables

As a nutrition coach, I often get asked what I eat, or what pills or potions I take to lose weight.

The short answer: I don’t believe in weight loss supplements, and I eat real food.

But that might not look like you expect.

That’s why I decided to show you exactly what I ate for one week. So you can see the whole truth — that eating healthy doesn’t require a strict diet with unrealistic guidelines.

Things to Notice

I’m not used to tracking food.

I wrote down everything I consumed for 1 (basically typical) week. That’s out of the norm for me. I have clients do it sometimes, but it’s not something I’d expect anyone to do forever.

I did it so you could have a visual, but listed below are some key points you can’t see just by reading my food journal.

Balanced Portions

I didn’t list any serving sizes because I use the hand guide at every meal and I’ve been doing this for a few years.

I’ve managed to lose baby weight and can maintain this without tracking calories or ever feeling starved.

No Magic

There are no crazy supplements or magic weight loss drinks.

I do take vitamins sometimes, but I didn’t list them because I don’t want you to think I’m endorsing them for everyone to use, and they aren’t weight loss related.

Vitamins should be very personalized and viewed as a potential supplement to an already balanced diet, not as a way to fast track fat loss (which doesn’t work).

No Yuck

For me this means no kale.

Acquiring new tastes can be beneficial, but ultimately there’s no specific food that’s so crucial to your diet that you have to eat it even if you hate it.

Real (and Realistic) Food

This means minimally processed, but not 100% unprocessed all the time.

Most of my meals are home cooked with fresh ingredients, rather than boxed, bagged, or canned.

But I’m also a busy, working mom. I don’t have tons of time to cook, and don’t have enough cash to hire a personal chef. So sometimes I just grab what’s convenient.

I also try to keep my homemade meals quick, healthy, and affordable.

(Sign up for our email list where we send all kinds of fitness tips, including healthy, family friendly recipes.)

Beyond the Foods

No matter how much good food you have on hand, a healthy diet is not based on good intentions.

I try to always have a plan for what we’ll eat each week. I plan breakfasts, lunches, and dinners, plus keep fresh fruit and vegetables on hand to add to meals and for snacks.

This is something I can help you with if it’s an area where you struggle. (You can read more about how our coaching works here.)

Here It Is

Now that you’ve read all the insights that go along with it, you’ll be better able to read between the lines of what a nutrition coach (namely, me) eats in a typical week.

List of food I ate in an actual week

One More Thing

This list of what I ate is not meant to be a meal plan.

I’m not suggesting you eat exactly how or what I eat. That’s the whole point — eating healthy doesn’t require a specific list of things you can and can’t have.


Eating healthy doesn’t require a specific list of things you can and can’t have.


There are no magical food items you should subscribe to. There are no evil foods that make you gain weight or unhealthy all on their own.

What I want you to take away from my list is that this is doable. You can eat like a normal person and get into the shape you want.

It’s not as complicated as you may have been led to believe.

That doesn’t mean it’s easy. So if you need help, I’m here for that. In the meantime, you can start taking practical steps like I talked about at the beginning by downloading our free PDF "Take the Overwhelm Out of Weight Loss" here.


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