What I Eat in a Week: A Peek into My Food Diary

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I’m super excited to share with you all what I eat in a week (well, in a typical week). You know, maintaining a healthy and balanced diet isn’t just about strict nutrition philosophies or depriving yourself of the foods you love. It’s about ensuring you feel great, have more energy, and keep yourself as healthy as possible. So, let’s dive right in and take a look at my food diary from this past week!

What I eat in a week

First off, I want to make it clear that I’m all about balance. I love to keep my meals colorful, varied, and full of nutrients. I aim to include a good mix of proteins, fats, and carbs to keep everything on track and my energy levels high.


  • Breakfast: I kicked off the week with a smoothie bowl topped with fresh berries, chia seeds, and a scoop of vegan protein powder. It’s a powerful way to start the day!
  • Lunch: For lunch, I had a quinoa salad packed with chickpeas, cucumber, cherry tomatoes, and a drizzle of homemade tahini dressing.
  • Dinner: Dinner was grilled salmon with a side of steamed broccoli and sweet potatoes. Simple, satisfying, and so good for you!


  • Breakfast: I had Greek yogurt with granola and a drizzle of honey. This combo keeps me full and energized through the morning.
  • Lunch: I enjoyed a turkey and avocado wrap with a side of kale chips. I love the crunch!
  • Dinner: Tuesday night was taco night! I made ground turkey tacos with all the fixings – salsa, guacamole, lettuce, and cheese on corn tortillas.

Chalene Johnson smiling, holding a meal in a well-lit kitchen

Midweek Meals

As the week progresses, I like to keep things exciting and ensure I’m not falling into a food rut.

Wednesday through Friday, I mix things up with various proteins like chicken or tofu, lots of vegetables, and different kinds of grains like brown rice or farro. I make sure each meal is balanced and colorful.

Weekend Specials

Saturday: I usually allow myself a little more flexibility on the weekends. This Saturday, I made homemade pizza with a cauliflower crust, loaded with veggies and some low-fat mozzarella.

Sunday: Sundays are for meal prep and a big family dinner. We had a roast chicken with a bunch of roasted vegetables and a garden salad.

Snacks and Tips

Throughout the week, I nibble on snacks like almonds, fruit, or small smoothies. And hydration is key—I make sure to drink plenty of water all day long.

what I eat in a week color meal in a bowl

Why I Eat This Way

I’ve found that this way of eating not only keeps me physically healthy but mentally sharp as well. It’s all about finding what works for you and adapting as your body and lifestyle change.

Join Me on My Journey!

If you’re looking to revamp your diet and lifestyle, why not check out Phase It Up? It’s a great way to make lasting changes that make sense for you.

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Let’s Connect!

For more healthy living tips and updates, follow me on Instagram and TikTok.

Remember, the best diet is the one that’s right for you. Keep experimenting, keep learning, and keep enjoying your food.


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