what I eat in a week as a nutritional therapy practitioner
Five full days of everything that I'm eating and drinking. If you see my son's puffs on the list, no you didn't
Alright, here you have it! A full week’s worth of meals and snacks that make up my staples. I’ll have you know that one, I am a creature of habit. So I often will rotate between these meals/snacks on a week to week basis. Two, you can bet your buns that in between some of these meals/snacks I am also snagging bites of my 19 month old’s yums as well. Because how can you not?!
Before diving in, I do want to brief over how and what I prioritize when creating meals/snacks. The biggest three areas that I focus on are:
Keeping my blood sugar regulated
I have an entire post on blood sugar regulation that you can find here
Getting enough protein in
I try to aim for my body weight in grams of protein every day. Most days, I’m able to get there but some days I fall short and that’s okay. That’s life.
I.e. if you weigh 140 lbs, I would encourage you to shoot for 140g of protein per day
Keeping ingredients clean
I am FAR more concerned about the ingredient label over the number of calories I’m consuming when it comes to food. The quality and sourcing of food is my #1 priority when it comes to choosing between different options. I have an old blog post that may be helpful if reading ingredient labels is newer to you!
If it’s not stated, we do try to source all of our dairy and animal foods from grass-fed/pasture-raised or at least organic sources. Same thing goes for produce, we try to source organic when possible. That being said, it’d be ignorant not to acknowledge the fact that properly sourced food is almost always going to be more expensive than conventional options and especially in today’s day and age… that’s not always feasible. Even for us! So a coupe of tips:
For produce, I recommend trying to buy the “Dirty Dozen” organic when possible and then being more lenient with the rest if you’re trying to budget! Foods included on the Dirty Dozen list are those sprayed with the most chemicals, pesticides, etc. that you want to avoid.
Prioritize properly sourcing the foods that you consistently eat (especially on a daily basis) over the foods that you only have once a week/once every couple of weeks!
I’m always hesitant to share “what I eat in a day” type of posts because I think they can often be misleading. Not everyone is going to benefit from eating the same things. One, there are so many factors that play into how YOU in particular are going to digest, metabolize and utilize the food you’re eating and this goes for everyone. It’s called bio-individuality. So what works for me, isn’t always going to work for you. Two, often times when influencers are sharing what they eat in a day, they are DRASTICALLY under eating which can obviously come with its own downfalls.
So what I ask is that you simply use this for inspiration, not for imitation. Listen to your body, listen to its needs and listen to how it’s responding to certain foods. Adjustments will NEED to be made, there’s no question about it!
But without further ado, a look into Buns’ day to day!
(I will include any codes that I have for certain products at the end in case you’re wanting to try them out!)
Day 1
Wake up: 8 ounces of water + Dandelion Root (great for liver support) and Throat Coat tea (great for gut lining support) with 1 scoop of collagen
Breakfast: 2 fried eggs with 1 slice of organic white cheddar cheese melted in the middle + oatmeal with blueberries, cinnamon, a dash of maple syrup and 2 tbsp of chocolate protein powder mixed in
Bevvy: 40 ounces of water with 2 scoops of ARMRA colostrum and 1 scoop of Re-Lyte electrolyte powder
Snack: 1 energy ball + 1 Chomps stick + That’s It bar
Coffee: Purity decaf espresso with 1/2 scoop of vanilla protein powder, 1 scoop of collagen, a dash of whole milk and cinnamon
Lunch: Wild caught tuna from a can with avocado oil mayo on a Siete almond flour wrap (all from Costco) + 1 pear and cottage cheese on the side. To the tuna mix, I added diced jalapenos and tomatoes, sea salt/pepper, kelp granules and a drizzle of raw honey to balance out the spice.
Bevvy: 40 ounces of water with 1 scoop of ARMRA colostrum and 1 scoop of Re-Lyte electrolyte powder
Snack: 1 scoop of Equip Iced Coffee protein powder in 24 ounces of water. (Use the immersion blender for best blending!!!)
Dinner: Balsamic Djion Post Roast (postpartum dump bag that was prepped by my sister- bless) on sourdough toast + steamed asparagus
Snack: Grass-fed whole milk with homemade granola