What I Eat in a Day as a Health Coach and Busy Mom

As a health coach and mom, my days are full, but maintaining my health and energy is always a top priority. The way I nourish myself plays a significant role in how I show up for my family, clients, and myself. Here’s a peek into what I eat in a typical day. My hope is that it inspires you to try something new. It is so easy to get in a rut of eating the same thing on repeat. I personal always feel inspired after listening and reading about what others eat in a day. I often will try a new dish or throw a new ingredient into the cart that I haven’t tried before.

Breakfast:

I start my mornings with a protein packed breakfast. My go-to is three eggs wrapped in Siete grain-free tortillas with lettuce, a generous helping of fermented veggies (for gut health), and Primal Kitchen Special Sauce. I also love my morning coffee. I add a half scoop of Be Well unflavored protein powder and cream and then froth it. This boosts my protein, adds collagen and keeps me satiated and focused until lunch. I aim for 30 grams of protein at each meal. If I’m not having eggs, I usually have leftovers. Soup is my favorite!

Lunch:

Lunch is all about simplicity and using what I have on hand. Often, it’s a large salad filled with mixed greens, colorful veggies, and a protein source like leftover chicken or canned wild salmon. If I have leftovers from dinner, I will often opt for that as an easy and convenient option.

I aim for variety, ensuring I’m including as many different vegetables as possible. My goal is to eat 30+ plant species per week for optimal gut health—a practice that supports a strong immune system and overall wellness.

Dinner:

Dinner always includes:

• Animal Protein: This could be grass-fed beef, organic chicken, wild-caught fish, or any other high-quality protein.

• Vegetables: roasted broccoli, steamed kale, a salad, or a veggie stir fry

• A Starch: My favorites are roasted potatoes (there are so many different kinds), rice cooked in bone broth (and often mixed with cauliflower rice for an extra veggie boost), or gluten-free Jovial pasta.

Family favorite dinners include Veggie Packed Meat Sauce with pasta, Burger Salad, and Sweet Potato Quiche for an easy make ahead dinner.

If I get hungry mid day I will grab a protein snack and a piece of fruit. My go tos are an apple with peanut butter, a Chomps meat stick, or a cheese stick.

For dessert I will sometimes have a couple dates with peanut butter, a square (or 2) of 70-85% dark chocolate or a homemade muffin.

What does your daily menu look like? I’d love to hear from you!