What I Eat in a Day as a Health Coach: Plant-Forward, Gut-Friendly Meals That Fuel My Life
Most “What I eat in a day” posts read like either Olympic training diaries or Pinterest food porn. Mine? It’s somewhere between health coach who loves a good protein source and woman who unapologetically lives for sourdough.
I’m not here to hand you the “perfect” way to eat (because it doesn’t exist). What I will share is how i’ve learned to fuel my body in a way that keeps me sharp for work, energized through long days, and aligned with how I actually want to feel in my life. Think of this less like a food rulebook and more like a behind-the-scenes peek at how intentional eating can create more energy, focus and flow (without the side of guilt).
💡 Quick note before we dive in: I live with Ulcerative Colitis, an autoimmune condition that makes me pay extra attention to what fuels my body and what flares it. That’s why my meals lean plant-forward, whole and simple. For me, food isn’t about restriction. It’s about leaning into what makes me feel good, like really good.
Rise Rituals (a.k.a. Don’t Skip This Step)
Hydration: The wellness version is lemon water with a pinch of mineral salt. The real version? Me chugging a bunch of plain water before I’m even out of bed. Lemon water is great if it’s your vibe, me, I’m mostly just trying to wake up.
Breakfast inspo:
Protein + fiber-fueled oatmeal
Scrambled eggs with cottage cheese, spinach, and a piece of sourdough bread
UC twist: I keep breakfast easy to digest and low-stress for my gut. A solid source of protein makes all the difference.
Hard truth: Coffee is a beverage, not a meal.
Mid-Morning Mood Check
If hungry: Healthier pumpkin or banana muffins. Or easy-to-digest melon like honeydew or cantaloupe.
If you prefer to drink something that isn’t water: A protein fueld smoothie with some healthy fats is a great mid morning pick me up.
UC twist: I have to be careful of the protein powder that I use as most have some pretty nasty additives. My go-to, Tejari. I love this brand because it’s a clean, superfood protein with literally no added sugars, monk fruit, stevia, or artificial flavors or preservatives. Their blends contiain nothing more than organic fruit, veggies, spices and superfoods!
Hard truth: Snacking just because it’s “time” is really just glorified boredom eating.
The Boss Plate (Lunch)
What you should aim for:
Protein (salmon, grilled chicken, or crispy chickpeas if I’m plant-based that day)
Roasted veggies
Smart carbs (quinoa, sweet potato, farro)
Healthy fats (olive oil drizzle, avocado, nuts)
Real talk: I work full time while running this business, Lunch is often last night’s leftovers. I’m not out here making something Pinterest-worthy at noon every day.
UC twist: Cooked over raw—soups, sautés, or roasted veggies are way kinder to my gut.
Hard truth: If your lunch leaves you needing a nap, it wasn’t the right lunch. Pay attention!
Afternoon Energy Lift
Drink: WATER. WATER. WATER. (Your nervous system will thank you for skipping the 3pm coffee.)
Snack inspo:
Greek yogurt with chia seeds, frozen wild blueberries and homemade granola.
UC twist: High-sugar or ultra-processed snacks = instant energy crash + an angry gut. Hard pass.
Dinner = Wind Down Fuel
Plate inspo: Grilled fish with roasted broccoli or sautéed zucchini and squash.
Cozy option: A brothy veggie + herb soup. With crispy sourdough bread
UC twist: Stews and soups are my happy place, grounding, nourishing and easy on digestion.
Sassy truth: Dinner isn’t about eating light, it’s about eating right so you actually sleep.
My Non-Negotiables
Hydration all day (aim for half your body weight in ounces).
Move my body daily, in some way, shape or form.
Quiet mornings and evening rituals that set me up for success.
Prioritize sleep like it’s my side hustle.
UC twist: Digestion isn’t just about what you eat, it’s about how you eat. Stressful bites = stressful gut.
The Reframe
This isn’t a diet, it’s a rhythm. Food is here to support your energy, your focus, and your life but not control it. Take what resonates, leave what doesn’t. Let your plate work for you instead of against you.
And if you want to take one thing with you, make it this: food isn’t about perfection, it’s about patterns. The tiny, consistent choices that add up to how you feel day after day.
So here’s your cheat sheet:
✨ Eat protein at breakfast (your brain will thank you).
✨ Don’t snack out of boredom (your gut will thank you).
✨ Pay attention to post-lunch energy crashes (your afternoon will thank you).
✨ Drink more water than you think you need (your nervous system will thank you).
✨ Slow down when you eat (your stress levels will thank you).
Your plate doesn’t need to be Instagram-perfect to be powerful. It just needs to fuel the life you’re actually living.