The Truth About What I Eat in a Week as a Vegan-ish Health Coach (Flexitarian!)

Have you ever wondered what a nutrition health coach really eats in a week? Here’s the full truth about everything I typically eat in a week as a nutrition & holistic health coach, who eats vegan-ish, or mostly vegan. I say vegan-ish because we try to eat a whole-foods plant-focused diet, but are flexible, so in other words, we eat a flexitarian diet. We’ve started adding in a bit more cheese lately and occasional meat items, and we eat eggs regularly. In this post, I share all of the meals and snacks I would typically eat in a week, and I hope you find it inspiring, but also relatable and encouraging.

Why I call it vegan-ish

In general, I believe it’s best to eat as many plants as you can, because they are full of antioxidants, fiber, and phytonutrients. These plant compounds have incredible health benefits. I won’t go into too much detail on that topic in this post, because it would be far too long, but that’s a quick summary of why I like a plant-focused diet.

Lately, I have been including some meat occasionally for more variety in our meals and more variety of nutrients (example: iron that is easier for the body to absorb, higher source of vitamin B12, etc.). I’ve started adding in cheese once in a while too, although this is the only dairy product we buy currently. We do also eat eggs regularly because they are such a quick & easy thing to make and are more budget-friendly than meat. So in a nutshell, that’s why I call it vegan-ish or mostly vegan.

In addition, it’s important to me to eat organic food as much as possible, and this is one of my priorities when making food choices. Check out this post on how to save money when buying organic food for some strategies and tips on this!

My Diet Isn’t Perfect

Now here’s something you may not realize- just because I am a holistic health coach does not mean that I automatically love to cook. In fact, I really struggle some days to work up the energy and motivation to cook. When reading through the food I eat below, I think you’ll start to see that I’m all about easy cooking, quick meals, and incorporating some pre-made items (that are still healthy) to make life a little easier!

Also, I like to focus on whole foods as the basis of our diet. Avoiding packaged foods, and instead cooking from scratch as much as you can, is the healthiest way to eat. But as you’ll see below, my diet isn’t perfect and I’m still working on improving in several areas! I hope hearing about some of my struggles, tip, and tricks, will be relatable and helpful. Let’s dig in!

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Breakfast

Breakfast is a bit of a struggle for me right now. I find that I don’t have much of an appetite in the mornings, and because I don’t feel that hungry, I lack motivation to cook something. I tend to lean towards wanting to just grab things that are already made and ready-to-eat, or are super quick to make.

It’s also pretty normal for me to need to eat breakfast on-the-go, like when I’m heading out the door to go to work or heading out to take my dog to the off-leash park. I don’t normally have time to cook something in these scenarios.

Sometimes I see these beautiful plates of food that others are eating for breakfast, full of fruit, veggies, and protein, and think “Wow, that looks good! And so healthy! But I don’t know how I would be able to do that!”. Well, maybe one day.

Here’s what I typically have for breakfast

protein bars

I have these for breakfast more often than I care to admit. I almost always buy ones that are organic, because the ingredients are healthier. My favourite ones are the Hornby Organic or GoMacro bars (the banana one is the best!). I used to buy the RX bars occasionally too, because they have simple, healthy ingredients, but lately I’ve been finding that I don’t like them so much anymore. But if you do, they are definitely one of the healthier protein bar options.

a fried egg

Yes, a single egg, haha! I told you my appetite is low in the morning. Sometimes I’ll have it on top of a piece of toast with coconut oil. I actually enjoy it far more on top of toast, but I try not to eat too much gluten because I don’t think I react to it very well and it can be inflammatory for a lot of people.

Once in a while, I’ll add veggies like spinach and tomato, or even some salsa. I always cook my eggs with coconut oil and salt & pepper.

organic, gluten-free Toaster waffles

I love these organic, gluten-free toaster waffles from Nature’s Path. I will usually eat them with berries on top (either fresh or frozen, whatever I have on hand), a little organic maple syrup, and sometimes I’ll add a sprinkle of bee pollen for extra protein and nutrients.

These waffles aren’t the healthiest breakfast option in the world, simply because the overall breakfast would be fairly low in protein and does contain some starches that aren’t ideal for blood sugar regulation, but I really enjoy them and am actually motivated to eat breakfast when I have these!

Smoothie

Sometimes I will have a smoothie for breakfast, although right now, it’s more common for me to have a smoothie at lunch or for a snack. I also have smoothies more often in the summer.

My smoothies are typically made with: dairy-free milk (usually almond, but sometimes organic soy, coconut, or oat), frozen bananas, vanilla protein powder, and then a combination of other fruit and veggies like spinach, pineapple, mango, strawberries, blueberries, and cherries. I will most often do either a “tropical smoothie” (with pineapple and mango), or a “berry smoothie” (variety of berries) and almost always include frozen banana. Sometimes I’ll add additional nutrient-boosters like flax seeds, hemp seeds, and lemon or lime juice.

Protein cookies

I LOVE these protein cookies, and if I make a batch, sometimes I will have a couple of them for breakfast. I’m actually working on posting my own version of this recipe on my blog, so stay tuned for that! This is my favourite protein powder right now that I use in these cookies.

Oatmeal or granola

I’ve recently started eating more oatmeal. I always seem to have some in my pantry, and it’s very budget-friendly. It’s also easy to make a larger batch and then save some to eat again the next day, or you can prep it ahead of time and make overnight oats. I like to eat it with fruit and either coconut sugar or maple syrup.

I often make homemade granola too (it’s super easy) and will eat that with dairy-free milk and sometimes add some fruit too.

other occasional items

Other items that I have occasionally include egg cups (“muffins”/omelet bites), smoothie cubes, or coconut yogurt with granola and fruit. Smoothie cubes are essentially a concentrated smoothie that’s frozen into cubes, which you then add to your liquid of choice… then let it “melt” and stir it together for a quick smoothie on-the-go.

For more about easy breakfast ideas for on-the-go, check out this post.

How I’m trying to improve my breakfast habits

I’m working on being more consistent with cooking some healthy breakfast options ahead of time. For example, I love these egg cups as a quick, easy breakfast and am hoping to make them more often! I am also currently looking for good recipes to make homemade protein bars, so I won’t need to buy packaged ones as often. It would be great if I could add more protein and vegetables, on a more consistent basis, to my breakfasts as well.

As much as possible, it’s best to eat food before drinking coffee. This helps with stabilizing blood sugar, balancing hormones, and keeping your appetite steady (coffee actually lowers your appetite). With that said, I’m trying to eat breakfast before drinking coffee more consistently!

Oh ya, did I mention- I LOVE coffee. I buy this organic coffee a lot because it often goes on sale! But, coffee should definitely be consumed in moderation. I keep it to one or two cups per day maximum!

Lunch

Lunch is also a little bit of a struggle for me right now. The problem is that if I don’t have something quick to make, or something already made, I’m not going to be cooking in the middle of the day. I would say that’s true for most of us, having to pack a lunch to bring to work, or being busy wrangling kids and juggling busy schedules.

Here’s what I typically eat for lunch

Leftovers

Leftovers from dinner the night before are the absolute best. It means I get to eat a full meal that is healthy, homecooked, and all I have to do is stick it in the microwave (or the oven, if you prefer… I like to microwave for making it way faster). As much as possible, I strongly encourage cooking “extra” when you make your dinner, so that there are leftovers for lunch the next day. Approximately half of my lunches for the week are leftovers.

Salad with quinoa

I will often make a quick and simple salad for lunch. To make it more filling and improve the amount of protein, I’ll often eat it with some large scoops of leftover quinoa as the base (which was cooked earlier in the week). Whenever I make quinoa, I always make sure to cook extra, because it comes in really handy to add to lunches and dinners on other days that week.

I’ll usually add a large serving of quinoa to my bowl, then add a large serving of salad greens on top of this, then add some dressing, and lastly top it off with pumpkin seeds and any other salad toppings I have like cherry tomatoes and cucumber. Sometimes I might add craisins and walnuts, or in the summer, I sometimes like to have a diced apple on top.

If I don’t have any quinoa on hand and need to eat something more with my salad, I most often will have some crackers and hummus, or organic corn chips with guacamole.

Smoothie AND hummus & crackers

Sometimes I’ll make a smoothie for lunch. In this case, I always add protein powder to make it more of a meal. I also try to add veggies whenever possible, which usually ends up being spinach.

If the smoothie wasn’t enough food for me, I’ll munch on some other snacks like crackers with hummus, veggies with hummus (love cucumber), or perhaps some homemade baked goods or an organic granola bar.

Canned organic soup

Yup, sometimes I have canned soup. I specifically mentioned organic, because organic products are going to be healthier than other canned soups. Of course, I still read the label and I am still picky about which ones I will eat. Here are some ways I choose healthier canned soups:

• Choose the options with a higher protein count. In addition, I will usually top it with pumpkin seeds for extra protein and nutrients like magnesium, zinc, and iron.
• I avoid, as much as possible, “yeast extract” and “natural flavor”. These ingredients can sometimes have similar effects as MSG in sensitive individuals, because they contain naturally-occurring glutamates. MSG is known to trigger migraines in migraine-sensitive people, which I am!
• Of course, I avoid all the usual suspects as well, like artificial flavour, artificial colour, preservatives, high-fructose corn syrup, genetically-modified ingredients, etc. These ingredient are not allowed in certified organic products, which is one aspect that makes organic healthier.

Dinner

Dinner is where I have the most variety in our food. It’s the meal that I spend the most time cooking, and is the one that I focus the most on ensuring it’s healthy and filling. Focusing on dinner isn’t necessarily the healthiest way to do this, but it’s the habit I am in right now. (And this post is all about being fully honest about my current lifestyle!). I would argue that spending the most effort on lunch might be the healthiest way to eat!

Meals that I make for dinner most often

souP

This can vary a lot, but it usually will be a creamy broth made with coconut milk & vegetable broth, along with a variety of veggies or potatoes/squash, and chickpeas, lentils, or peas & corn. I always make sure to include some kind of legume or bean for the protein content.

My favourite soup is probably my vegan version of Olive Garden’s Toscana soup. I use coconut milk and vegetable broth for a thin, creamy broth like theirs, and add fresh kale, russet potatoes, chickpeas, etc. It’s so good!

stir fry or curry

This meal consists of rice, a variety of veggies, and the protein is usually eggs, tofu, or chickpeas, and I’ll often add hemp seeds on top as well. For the veggies, my favourite ones to include are broccoli and peppers, and others that I use frequently are zucchini, carrots, onions, green beans, and occasionally, mushrooms.

For curry, I’ll use coconut milk as the base, and add in canned diced tomatoes, ginger, garlic, onion, curry powder, chickpeas, and whatever veggies I have. Sometimes I’ll buy a Thai curry paste, and do more of a Thai-style lemongrass curry.

homemade pizza with gluten-free cauliflower crust

To make pizza at home, I will make my own pizza sauce with canned tomato paste (it’s so easy), and add black beans, corn, chopped spinach, peppers, sometimes onion, cheese, and a drizzle of BBQ sauce. Sometimes I’ll do something a little different and add pesto, artichokes, or sundried tomato, like pictured below. I use this gluten-free pizza crust and it’s so good! You can load it up with a lot of toppings and it stays crisp!

Gluten-free Pasta

I love making gluten-free pasta because the pasta is usually much higher in protein than wheat-based pasta. I make pasta pretty frequently because I find it really easy to put together and it’s super flexible depending on the type of groceries you have on hand.

I can make a good pasta out of almost any kind of veggie. And for the sauce, you can even use a simple olive oil + lemon juice (or vinegar) + dried herbs and spices for a simple dressing in a pinch. Coconut milk makes a fantastic base for a dairy-free creamy pasta, and a can of diced tomatoes and tomato paste make an easy base for tomato sauce. The options are endless when it comes to pasta! Plus, there are tons of options for a cold pasta salad, which makes a good meal on hot summer days.

Burrito bowls or tacos

I like making burrito bowls, especially in the summer. You essentially just choose your base, which is usually rice, and add on whatever kind of toppings you like, and then make a sauce. For toppings, they are usually a combination of: black beans, corn, tomatoes, peppers, romaine lettuce, cooked tofu crumbles (cook them in a pan with chili powder and other seasonings), guacamole, salsa, pickled onions, jalapeños, etc.

I love BBQ sauce, so will often add a drizzle of this to the burrito bowl, or I might make a simple “chipotle” style dressing with mayo + lime juice + maple syrup + chili powder + salt & pepper + olive oil. You could also do ranch dressing or a queso dip.

The same ingredients can be used to make tacos. The ones below we had with organic corn tortillas.

Baked roasted tofu cubes or falafels with sides

Similar to the one above, I will sometimes make baked tofu cubes, alongside roasted veggies and another side like potatoes, rice, or quinoa. This is my go-to method for roasting veggies that are really simple but really good. Lately, Costco has been selling organic baked falafels, which also make a quick addition to dinner (making my own homemade falafels is another item on my list of things to try).

My favourite way to make tofu right now is to:

• First, press it to remove the extra water (this step is important for making flavourful tofu).
• Then toss it in a combination of coconut oil + Frank’s red hot sauce + maple syrup + garlic powder + salt + pepper.
• Bake it at 425° F for approximately 30 minutes, and this makes a really good tofu that is crispy and a little spicy & sweet!

Organic meatballs with sides

Costco has had organic chicken meatballs lately, so I’ve started buying those occasionally. I love that it’s such as easy addition to a meal, and there are a lot of ways to use them. You can make pasta & meatballs, meatballs with veggies and potatoes, rice and teriyaki meatballs, etc. I like them best when I bake them in a homemade BBQ sauce and serve it over rice with cooked vegetables (like broccoli, green beans, peppers, zucchini, etc.).

Side note: I hate cooking meat and haven’t done it in years… other than items that I can just stick in the oven without handling them too much… hence me buying pre-made cooked meatballs instead of making my own. Also, I firmly believe that meat products should be as high of quality as you can afford. The best kind would be organic, grass-fed, pastured-raised or free-range. At the very least, raised without antibiotics and hormones is important!

Pre-Made Items

Sometimes I’ll buy a couple pre-made items (healthier versions) that can help speed up meals throughout the week. I find that if I have something available that can just be thrown in the oven, I’m far more likely to eat at home on nights when my energy levels or motivation are really low. This way, I at least can be very selective about the ingredients.

Examples include frozen items from Amy’s Kitchen. I love their ‘3 cheese & kale bowls’ and we like to have their gluten-free burritos for lunch sometimes. If having these bowls for dinner, I’ll make a large salad or large smoothie to eat along with it.

Crustless Quiche (or frittata)

Crustless quiche, or perhaps called a frittata, is something I’ve been making for dinner more often lately. I LOVE a one-pan meal. This one is easy to load up with a lot of veggies and also contains a lot of protein. You can easily serve it with a side salad too!

Eating out

It’s important to note that we do eat out sometimes! I try to cook as much as possible, but we eat out about once per week. Sometimes twice. I try to choose healthier options like:

• Chopped Leaf– lots of good salads, bowls, or wraps with a good amount of vegetables and protein options. None of their food is deep-fried.
• Mucho Burrito or Chipotle– they also have options that include a good amount of vegetables plus several protein options (whether you want meat or just want a good portion of beans… I actually LOVE beans, lol!)
• A & W– they at least offer grass-fed beef, and I also love that you can get their burgers as a lettuce wrap if you want, so I don’t have to eat their wheat bun. They also have organic coffee, and the ingredients in their root beer aren’t horrible (though not great either). They always have coupons for their meals too, which makes it more affordable.
• Every once in a while we might go to place that makes fried chicken. It’s one of my guilty pleasures… it’s so good!

Snacks and Dessert

I eat approximately at least two “snacks” per day.

Fruit (sometimes with nut butter)

I LOVE fruit. The kinds I eat most often are apples with peanut butter, dried mango (or sometimes fresh), watermelon (mostly in the summer), peaches (summer), oranges, grapes, kiwi, and berries. Fresh mango and peaches are my favourite!

Did you know that one kiwi has approximately double the amount of vitamin C as one orange? I’ve never been a huge fan of kiwi, but have recently started eating it more often because of this!

organic chocolate

Costco has a surprisingly large selection of organic items, so I will buy a few types of organic snacks from there, which usually includes chocolate. I try not to buy too many snacks from there though!

We really love mint chocolate, and enjoyed this one. The lemon one below from Costco is another favourite!

Baked goods- both homemade & PRE-MADE (HEALTHIER VERSIONS)

I love making banana bread and cookies. I will usually use this organic spelt flour for the lower gluten content.

I love all of the products from Made Good, which are all gluten-free and organic. Their muffin oat cups are delicious (it was awesome when Costco sold them), and they make so many other good cookies and granola bars.

Trail Mix

It’s super easy to make candied roasted nuts at home, so sometimes I’ll make a sheet pan of these and eat them as a snack throughout the week. Occasionally, I’ll buy a trail mix from Costco (they have limited options for healthier versions of this) or an organic one from the grocery store, but they’re pretty expensive so I prefer to make my own.

Dairy-free ice cream

Occasionally, I will buy some dairy-free ice cream for a dessert, like the ones by the So Delicious brand. To make it a little healthier, I’ll often eat it with some fresh berries on top!

Organic Chips or crackers with hummus/dip

We will sometimes have organic nacho chips with salsa, guacamole, or hummus. Occasionally, I will buy other chips such as these Humble chips. I also like to cut up fresh veggies and eat that with hummus. My favourites are probably cherry tomatoes (because all you have to do is wash them) and cucumber. We also have crackers with hummus frequently.

If you need more ideas on where to easily buy healthier snacks, check out Natura Market here! They have a lot of options all broken down into different categories based on your needs.

Organic Popcorn

My husband likes to make popcorn, so sometimes I’ll have a bowl when he makes some. We pop plain, organic kernels and then add coconut oil and salt. If I’m in the mood for something sweet, I’ll toss it in a drizzle of maple syrup and cinnamon!

Drinks

In terms of drinks throughout the week, here’s what I will usually have:

• Filtered water from our reverse osmosis system (the water tastes amazing and this was well-worth the cost)… I drink a lot of water!
• Water with electrolytes, or coconut water mixed with organic juice- two other electrolytes I like are these and these
• Organic coffee and tea- earl grey and raspberry leaf are two favourites
• My husband enjoys pop, so occasionally I’ll buy him some of the these healthier Cove Probiotic Sodas and will sometimes have one too

Well, that just about covers it! Did anything here surprise you? I hope you found some inspiration and ideas, and feel seen knowing that no, I don’t cook every single thing from scratch, although that would be awesome if I could get to that point some day. Save this post to Pinterest!