What I Eat in a Day: No Tracking. No Stress. Just Real Food.
I don’t track calories, carbs, or protein—I just eat real food and move on with my life. Eating protein shouldn’t be a full-time job. If you’re eating a variety of whole foods throughout the day, you’re getting enough protein without obsessing over it. For those who are vegetarian or vegan, just learn which insulin-friendly protein sources work for you, and you’ll be fine. Most of the protein fixation comes from aggressive marketing by the supplement industry—80-100g a day is more than enough for most women.
Breakfast: My Go-To Choices
During the week, I keep it simple. On weekends, I might make a quiche or avocado “toast,” but otherwise, these are my staples:
- Grain-free granola (NuTrail is my go-to) with unsweetened almond milk
- Two big slices of my breakfast bread with fruit
- Two or three eggs with fruit and maybe some uncured bacon
Lunch: Easy and Filling
Lunch is about keeping things simple but satisfying with plenty of fiber, fat, and protein.
- A full pound of stir-fry veggies or broccoli, mixed with edamame or lupini beans, toasted almonds, and grated parmesan
- Caesar salad with chicken or salmon, no croutons, parmesan cheese, dressing on the side
- Snack plate: Hardboiled eggs, raw veggies, cheese stick, nuts, and fruit
- Leftovers from the night before
Snacks: Rare but Intentional
I don’t snack often because my meals keep me full, but if I do, it’s usually:
- A handful of cashews or pecans
- A Banana Brownie (see recipe!)
Dinner: Simple and Satisfying
Dinner is usually some type of protein with lots of veggies.
- Meat, chicken, or fish with a double side of grilled or roasted veggies
- Thai or Indian dishes made with kelp noodles or cauliflower rice
- Spaghetti using roasted spaghetti squash or lupini bean noodles (Aviate brand is my favorite) with homemade meatballs
Treats: Because Life is Meant to Be Enjoyed
I have a glass of red wine most days—not always, but most days. I come from a large Italian family and wine is just part of our lives. Otherwise, I enjoy a cup of hot tea in the evening. I always eat a square or two of dark chocolate, usually Lindt 78% cocoa.
My Daily Breakdown
Even though I don’t track my macros, my typical intake naturally falls within the range below. On an average day, I tend to eat:
Of all the macronutrients, fat is the one I probably eat the most because it makes me feel my best. It keeps me full, stabilizes my energy, and supports my hormones. Most of the time, plenty of protein naturally comes along with it—whether from eggs, salmon, or nuts and seeds—so I don’t have to micromanage my intake.
Fat is also the least insulin-spiking nutrient, as long as it’s paired with nonstarchy vegetables, fruit, and whole proteins. This is why fat is the foundation of how I eat—because it helps me feel satisfied and in control of my hunger. It’s good for your hair and skin too!
