Over the past few months, but even before pregnancy, I’ve received a lot of questions about my typical ‘everyday diet’ – what and when I’m actually munching on. Though every body and everybody is different, meaning that my genetic makeup, height, weight, level of activity, and pregnancy, are key factors in determining the makings of my nutrient needs, all of which could be one-thousand percent different from yours, I thought I’d take this opportunity to outline a (my) three-day meal journal, documenting my meals for your reference. I tend to be the ultimate creatures of habit, finding a favorite ingredient or recipe, then clinging onto it for days or even weeks until I couldn’t possibly take one more bite – and then I move on to the next one. A tendency that’s always worked for me – for my taste buds and also my wallet, allowing me the opportunity to stock up on favorite ingredients like walnuts and quinoa in bulk – I know most prefer a lot more variety. This meal journal is also indicative of my summer eating – with Washington, DC hitting high 90’s and even breaking 100 degrees, I tend to stay as far away from my oven as possible, instead reaching for lighter, colder, and more hydrating options. As always – please feel free to reach out with any and all questions on how this meal journal could be applied to you! x
To give you a bit more background on me: I’m 5 foot, 3 inches, was about 115 pounds prior to pregnancy, practice vinyasa yoga 3-4 times a week and am constantly walking, and am in my third trimester, 34 weeks pregnant. Though I don’t count calories (I try to eat as intuitively as possible, reaching for bites and sips when I’m hungry and thirsty), based on my calculations, my typical days average out to about 2200-2500 calories, about 54% of which are from carbohydrates, 13% from plant based proteins, and 33% from fats.
Breakfast (7:20am): Andrew and I tend to wake up early on weekend mornings, especially during the summer, in our valiant attempts to sneak in longer workouts or walks before the sun gets to high and hot. Before heading out the door, I had ½ cup of homemade probiotic coconut yogurt topped with ½ of a sliced and very ripe local nectarine, ½ cup of local blueberries, and 3 tablespoons of coconut and almond granola.
Lunch (12:30pm): After a morning spent wandering around DC and our favorite farmers market, I threw together a primarily raw salad utilizing a combination of market finds and leftover tidbits from my refrigerator. Along with a fairly large olive roll, I had this salad (casually tossed together):
½ large zucchini, diced
¼ large cucumber with peel, diced
¼ yellow bell pepper, diced
¼ cup green olives, halved
¼ cup sauerkraut
½ large avocado, peeled and pitted
kernels from ½ an ear sweet yellow corn
Snack (4:00pm): I tend to get really hungry around 3:30/4:00pm most afternoons and like to keep relatively simple and accessible snacks (like bananas, nuts, and granola bars) handy for when I’m out-and-about. Today I finished the second half of a cold-pressed greens and apple juice from DC’s GreenHeart Juice Shop + a dark chocolate and nut granola bar.
Dinner (7:30pm): Ever the creature of habit (and because the produce were just too vibrant to turn down), my dinner was almost identical to my lunch – a primarily raw, locally inspired salad. I added ½ cup of cooked quinoa to the salad and munched on about a quarter of a crusty baguette instead of an olive roll. One of my favorite things to do is actually take the avocado from the salad and spread it over bites of baguette, or roll, over the course of a meal.
Dessert (9:25pm): Fun fact: dessert is my absolute favorite meal of the day – Andrew and I always joke we really only eat dinner to get to dessert faster. For dessert I had ½ cup of vanilla Coconut Bliss ice cream, topped with 1 tablespoon of crunchy peanut butter and a sprinkle of cinnamon. Decadent, I know!
Breakfast (7:20am): Much like Sunday, I had ½ cup of homemade probiotic coconut yogurt topped with the other half of a sliced and very ripe local nectarine, ½ cup of sliced stawberries, 2 tablespoons raw walnuts, and 1 tablespoon of coconut and almond granola. Because nuts heir on the more expensive side, I tend to purchase 1-2 varieties at a time (like walnuts and almonds) from my bulk section and just keep them handy in my freezer to top breakfast bowls , grain bowls, and salads with. They not only provide that amazing crunch and fattiness, but also much needed texture.
Snack (11:45am): Before heading out the door for noon yoga class, I grabbed a peanut butter and chocolate chip nut based granola bar to munch on while walking over to my studio. Even when I’m not the most hungry, I tend to grab a lighter bite, like a granola bar or piece of fresh fruit, to make sure I have that extra boost of energy to power me through my flow.
Lunch (1:25pm): Despite my pre-yoga snack, I left practice famished and ready to EAT (like, anything). Luckily, I’d planned ahead and had the majority of my farmers market produce sliced up and a quart of quinoa already cooked and chilled, waiting in my refrigerator for me to assemble. Andrew and I tend to get most of our food preparations together on Sunday evenings so we have meals ready and waiting during our busy and often chaotic work weeks. For those of you who work from an office or have lunch between or during classes, I always recommend pre-prepping your meals and having them ready at your convenience in air-tight tupperware. Lunch today was identical to Sunday lunch (see above).
Snack (4:10pm): Quelling those afternoon ‘hangry’s’ I reached for a BIG bowl of fresh watermelon and a more substantial, creamy dreamy, and sippable smoothie. In a high speed blender, whiz up:
1 scoop plant based vanilla lucuma protein powder
1 large ripe banana, peeled and frozen
¼ cup raw coconut meat
½ cup raw baby spinach
1 cup coconut water
Dinner (7:45pm): For dinner, Andrew and I met good friends at Washington, DC’s Etto – a minimal yet stunning Italian gem. We split a cheese-less green tomato and garlic pizza and a local bean salad, tossed in a roasted tomato and olive oil sauce. On a typical night I probably could have munched my way through my own pizza (they’re on the more ‘personal’ sized side), but with temperatures reaching over 100 degrees, it was almost too hot to get through half.
Breakfast (7:15am): This morning I had had ½ cup of homemade probiotic coconut yogurt (yes, again!), topped with ½ of a sliced donut peach, ½ cup of local blueberries, and a ¼ cup of raw walnuts. In addition to really loving this yogurt and its probiotic benefits, the recipe also makes a substantial amount of yogurt (enough to last the course of the week). Never one to waste, I like to eat my way through a recipe before filling my fridge with something new.
Lunch (12:45pm): Finishing up the last of the weekend’s farmers market finds – those stunning zucchini, sweet corn, and cucumber bites, I had a big salad made with the same pre-chopped vegetables and chilled quinoa (see Sunday lunch above), with a big squeeze of fresh lemon juice. I also had ½ of a toasted everything bagel for good measure!
Snack (3:30pm): Simultaneously hungry and thirsty, I had about two cups of cubed (and very cold) sliced watermelon. This light snack is not only such a refresher, but is wonderfully hydrating. I also love having frozen watermelon in the summer – simply stick some cubed watermelon in the freezer and munch on it when the moment strikes!
Snack (4:20pm): Still a bit hungry after my lighter bowl of watermelon, I sliced up a fairly large frozen banana, topped it with 1 tablespoon of crunchy peanut butter, and then added a ¼ cup of macadamia milk. I like to eat this with a spoon.. (don’t judge).
Dinner (8:45pm): Andrew and I spent the better part of the evening running errands and then taking a tour of the hospital I plan to deliver at (not the most riveting and we got home WAY too late). For dinner I reached for a bowl piled high with leftovers of my Glowing Tomato Salad (thank goodness for meal prep!), topped with ½ of a ripe avocado and 2 heaping tablespoons of hemp seeds.
Dessert (10:35pm): For dessert I had ½ cup of vanilla Coconut Bliss ice cream, topped with 1 tablespoon of crunchy peanut butter. This is way later than I usually eat (or am awake, for that matter), but we were catching up on the Bachelorette.. as one does.