What I Eat in a Day (And Why I Don’t Count a Single Thing)
People ask me this all the time. What does a weight loss coach actually eat? And underneath the question there’s usually a hope that I’ll hand over a magic formula, the exact meals that did it.
I’ll happily walk you through a normal day of my eating. But the most useful part isn’t the food. It’s that I don’t count, weigh, or track any of it, and I haven’t for years. That’s the bit worth paying attention to.
A normal day
I do most of my eating in a window through the middle of the day, because intermittent fasting suits my life and my body. That’s a personal preference, not a rule I’d push on anyone. You don’t need to do it to eat well.
When I break my fast it’s something with protein and substance. Eggs, often, with whatever vegetables are around, or full fat Greek yoghurt with fruit and nuts. Not a token amount. A proper meal that holds me for hours.
Lunch and dinner are usually big on protein again, plenty of vegetables, something filling alongside it like some leftover potatoes or rice or bread, and fat that makes it taste good. Olive oil, butter, avocado, cheese. I eat until I’m satisfied and then I stop, which is easy to do when the meal is actually filling.
I switch up the amount of carbs I include in lunch vs. dinner to balance the day out, and also depending on how much exercise was involved that day. Also, I aim for variety. Not always the same type of carb, not always the same type of protein, or vegetables.
If I fancy chocolate after lunch or dinner, I have some. It’s not a reward I earned or a slip I’ll pay for. It’s just chocolate.
Why I don’t count
I spent years counting, and all it ever did was make me think about food more. Every meal became a sum. Every craving became a negotiation. Counting kept food at the centre of my attention all day, which is the opposite of what I wanted.
When I stopped, two things happened. The mental noise quietened, because there was no longer a running total to manage. And my eating got more real, because I had to actually feel whether I was hungry or full rather than checking it against a number.
Counting also breaks down the moment life gets busy, which for most women is most of the time. You can track for a week, but you can’t track forever, and the day you stop, you’ve got no skill to fall back on. Learning to eat by hunger gives you something that works whether you’re organised or not.
What’s doing the work
It isn’t the specific foods. It’s the pattern. Enough protein and fat that I’m genuinely full. Vegetables at most meals because I like how they make me feel. Nothing off limits, so nothing has a grip on me. Eating when hungry, stopping when satisfied.
That pattern is boring to read, I know. There’s no trick in it, no superfood, no secret. But boring is the point. It’s the same most days, it doesn’t require willpower, and it doesn’t fall apart when I’m tired or busy.
If you take one thing
Don’t copy my meals. Copy the approach. Build meals that actually fill you, stop labelling foods as good or bad, and learn to read your own hunger instead of a number.
I don’t count a single thing, and I eat more freely than I did in all my years of dieting. That’s not despite the lack of rules. It’s because of it.
If you’d like to eat this freely yourself, have a look at my FREE 5-part video series "Stop the Cycle: Learn The Real Secret to Weight Loss". Or if you’d rather just talk, send me a message. I'd love to hear from you. 🧡
