I Recorded All My Meals For One Week: See What I Ate (01.24)

One week of healthy eating January 21 27 2024

As a passionate advocate for healthy eating, I decided to showcase the principles I’ve been promoting in my blog through a personal touch: documenting my meal choices for a week.

From Sunday, January 21st to Saturday, January 27th, 2024, I meticulously captured images of my daily food intake, maintaining my usual eating routine to ensure authenticity and transparency.

This article aims to provide you with a visual representation of a balanced and nutritious eating regimen, serving as a source of inspiration and guidance for your own dietary habits. The photographs showcase everything I ate and drank, with the exception of water consumed between meals and three protein shakes, as explained further below.


Premise

As an active person, I exercise 30-40 minutes every morning, including strength and cardiovascular training.

Despite my office-based work, I actively incorporate movement throughout my day. For instance, I choose parking spots farther from the office building, opting for a brisk 10-15-minute walk to and from my car. Additionally, I avoid elevators whenever possible, and I make the most of every opportunity to incorporate physical activity into my workday.

Please note that this week’s meal plan represents a snapshot of my eating habits. While I follow a structured weekly meal plan, my daily choices may vary from week to week.

In some instances, I explicitly mention “organic” or “wholegrain” when highlighting specific food choices. However, it’s important to understand that my overall approach is centered on minimally processed, organic whole foods.

This week, I had the unique opportunity to work from home for the majority of the week. As a result, most of my meals were prepared at home. Typically, I spend at least three days per week working in the office. In the future, I may repeat this one-week meal report to showcase my eating choices when working outside of the home environment.

It’s crucial to emphasize that this meal plan is tailored to my active lifestyle. If you have a less active daily routines, my portion sizes and food choices may not align with your specific needs.

You can click on the pictures to enlarge them.

Pre-Workout: Kickstarting The Day

Pre-work out

As soon as I wake up, I kickstart my day with a glass of matcha green tea powder, a robust cup of coffee prepared using my Italian Moka coffee maker, and a generous amount of water.

Thirty minutes later, I initiate my 30-40 minute workout routine, incorporating strength training exercises almost daily. To help fuel my body and support muscle recovery, I consume protein shakes on a few of days during the week.

Post-workout, I replenish my energy reserves with a nutritious breakfast.

Given that I am doing this every single morning, I am not repeating this pre-workout picture below.


What I Ate On Sunday

Sunday Breakfast (vegan)

Sunday Breakfast
  • Apple
  • Soy yogurt with one sliced banana and a bit of date syrup
  • Wholegrain bread, half with peanut butter and raspberry jam, and half with cashew butter and blueberry jam
  • Oat “milk”
  • Homemade water kefir
  • Water

Sunday Lunch (vegan)

Sunday Lunch
  • Homemade vegan burger made with chickpeas and spinach
  • Wholegrain basmati rice seasoned with extra virgin olive oil
  • Kimchi (unpasteurized)
  • Orange and pear
  • Ginger and lime kombucha (unpasteurized)
  • Water
  • 100% chocolate
  • Coffee

Sunday Dinner

Sunday Dinner
  • Omelette
  • Wholegrain basmati rice seasoned with extra virgin olive oil
  • Multi-grain and multi-seed wholegrain crunchy bread
  • Green salad with peppers, fennel and chives, seasoned with extra virgin olive oil and wine vinegar
  • Homemade water kefir with one teaspoon of powdered ginger
  • Water
Sunday Dinner
  • Orange, kiwi, handmade dried fig with star anise
Sunday Dinner
  • Decaffeinated coffee with half a teaspoon of bitter cocoa
  • Two organic wholegrain vegan cookies
  • 70% chocolate

What I Ate On Monday (vegan day)

Monday Breakfast (vegan)

Monday Breakfast
  • Apple with mixed nuts (brazil nuts, almonds, walnuts)
  • Soy yogurt with a bit of date syrup
  • Overnight chia, bran, oat, and raisins bowl
  • Homemade water kefir
  • Water
  • Not in the picture: One shaker with organic natural pea and rice proteins (i.e. without any other ingredients than peas and rice), and a bit of bitter cocoa powder

Monday Morning Tea

Monday Morning Tea
  • Green tea

Monday Lunch (vegan)

Monday Lunch
  • Homemade vegan burger made with chickpeas and spinach
  • Cucumber, seasoned with extra virgin olive oil
  • Kimchi (unpasteurized)
  • Crunchy rye bread
  • Orange and pear
  • Homemade water kefir
  • Water
Monday Lunch
  • 100% chocolate
  • Coffee

Monday Afternoon Tea

Monday Afternoon Tea
  • Green tea

Monday Dinner (vegan)

Monday Dinner
  • Tofu dipped in soy sauce
  • Green salad
  • Boiled spinach
  • Raw cabbage with balsamic vinegar, extra virgin olive oil and sunflower seeds
  • Crispy multi-grain and multi-seed wholegrain bread
  • Homemade water kefir with one teaspoon of powdered ginger
  • Water
Monday Dinner
  • Soy yogurt with banana and a bit of date syrup
  • Apple, kiwi, orange, handmade dried fig with star anise
Monday Dinner
  • Decaffeinated coffee with half a teaspoon of bitter cocoa
  • 70% chocolate

What I Ate On Tuesday

Tuesday Breakfast (vegan)

Tuesday Breakfast
  • Apple with mixed nuts (Brazil nuts, almonds, walnuts)
  • Almond yogurt with a bit of date syrup
  • Overnight oatmeal with pumpkin seeds, chia seeds, hemp seeds, cinnamon, and raisins
  • Homemade water kefir
  • Water

Tuesday Lunch (vegan)

Tuesday Lunch
  • Wholegrain sandwich with peanut butter and boiled spinach
  • Wholegrain sandwich with cashew butter and kimchi (unpasteurized)
Tuesday Lunch
  • The two sandwiches above
  • Orange, pear, and 100% chocolate
Tuesday Lunch
  • Coffee

Tuesday Afternoon Tea

Tuesday Afternoon Tea
  • Green tea

Tuesday Dinner

Tuesday Dinner
  • Pan-seared salmon salmon with nori seaweed and Gomashio (sesame salt)
  • Air-fried French fries
  • Mustard
  • Steamed cauliflower, carrots, broccoli seasoned with extra virgin olive oil
  • Sliced ginger
  • Homemade kefir
  • Water
Tuesday Dinner
  • Orange, kiwi, banana, raspberries
Tuesday Dinner
  • Decaffeinated coffee with half a teaspoon of bitter cocoa
  • Three organic wholegrain vegan cookies
  • 70% chocolate

What I Ate On Wednesday

Wednesday Breakfast

Wednesday Breakfast
  • Apple with walnuts
  • Milk kefir with blueberries and a bit of honey
  • Granola with oat “milk”
  • Homemade water kefir
  • Water
  • Not in the picture: One shaker with organic natural whey proteins (i.e. without any other ingredients than whey proteins), and a bit of bitter cocoa powder

Wednesday Morning Tea

Wednesday Morning Tea
  • Green tea

Wednesday Lunch

Wednesday Lunch
  • Pan-seared chicken breast with extra virgin olive oil, turmeric and pepper
  • Cooked farro in a rice steamer, seasoned with extra virgin olive oil and miso sauce
  • Steamed cauliflower, carrots, broccoli, spinach seasoned with extra virgin olive oil
  • Orange, pear
  • Homemade water kefir
Wednesday Lunch
  • 100% chocolate
  • Coffee

Wednesday Afternoon Tea

Wednesday Afternoon Tea
  • Green tea with bergamot

Wednesday Dinner

Wednesday Dinner
  • Selection of organic hard cheeses
  • Raw yellow and red peppers, carrots, broccoli, tomatoes
  • Dip sauce made with Greek yogurt, mustard, lemon juice, extra virgin olive oil, and a pinch of pepper
  • Crispy rye bread
  • Homemade water kefir with a teaspoon of powdered ginger
  • Water
Wednesday Dinner
  • Orange, kiwi, banana, raspberries
Wednesday Dinner
  • Decaffeinated coffee with half a teaspoon of bitter cocoa
  • 70% chocolate

What I Ate On Thursday (vegan day)

Thursday Breakfast (vegan)

Thursday Breakfast
  • Apple
  • Almond yogurt with blueberries and a bit of date syrup
  • Wholegrain bread, half with peanut butter and raspberry jam, and half with cashew butter and blueberry jam
  • Oat “milk”
  • Homemade water kefir
  • Water

Thursday Morning Tea

Thursday Morning Tea
  • Green tea

Thursday Lunch (vegan)

Thursday Lunch
  • Stir-fried soy tempeh with garlic, coriander, and extra virgin olive oil
  • Bulgur cooked in the electric rice cooker, seasoned with extra virgin olive oil
  • Avocado
  • Naturally fermented and unpasteurized sauerkraut
  • Homemade water kefir
  • Water
  • Orange and pear
Thursday Lunch Coffee
  • 100% chocolate
  • Coffee

Thursday Afternoon Tea

Thursday Afternoon Tea
  • Green tea

Thursday Dinner (vegan)

Thursday Dinner
  • Quinoa cooked in a rice cooker, seasoned with hemp seeds and linseed oil
  • Air fried button mushrooms
  • Beans, tomatoes and onions sautéed in a pan with extra virgin olive oil and spices
  • Raw cabbage with balsamic vinegar, extra virgin olive oil and sunflower seeds
  • Homemade water kefir with one teaspoon of powdered ginger
  • Water
Thursday Dinner
  • Decaffeinated coffee with half a teaspoon of bitter cocoa
  • Three organic wholegrain vegan cookies
  • 70% chocolate

What I Ate On Friday

Friday Breakfast

Friday Breakfast
  • Apple with mixed nuts (Brazil nuts, almonds, walnuts)
  • Milk kefir with a bit of honey
  • Overnight chia, bran, oat, and blueberries bowl
  • Homemade water kefir
  • Water
  • Not in the picture: One shaker with organic natural pea and rice proteins (i.e. without any other ingredients than peas and rice), and a bit of bitter cocoa powder

Friday Morning Tea

Friday Morning Tea
  • Green tea

Friday Lunch (vegan)

Friday Lunch
  • Organic vegan frankfurters made with lupins and mushrooms, sautéed in a pan
  • Kimchi (unpasteurized)
  • Naturally fermented and unpasteurized sauerkraut
  • Multi-grain and multi-seed wholegrain crunchy bread
  • Mustard
  • Ketchup
  • Homemade water kefir
  • Water
  • Orange and pear
Friday Lunch Coffee
  • 100% chocolate
  • Coffee

Friday Afternoon Tea

Friday Afternoon Tea
  • Green tea

Friday Dinner

I went to the restaurant with a friend.

  • Glass of wine (Riesling)
Friday Dinner
  • Rice paper rolls, wild herb salad, cucumber, rice noodle, homemade lime dressing, peanuts
Friday Dinner
  • Coconut curry, vegetable, wild herb salad, peanuts, salsa (seemed like mayonnaise), sesame rice, tofu
Friday Beer
  • After dinner we went to play pool and I had a small beer (it looks bigger in the picture, but it’s a half pint)

What I Ate On Saturday

Saturday Breakfast

Saturday Breakfast
  • Apple with mixed nuts (Brazil nuts, almonds, walnuts)
  • Greek yogurt with a bit of honey and blueberries
  • Overnight oatmeal with chia seeds, hemp seeds, cinnamon, and blueberries
  • Freshly squeezed orange juice mixed with my homemade water kefir
  • Small bowl with the remains of the squeezed orange, which I ate with a teaspoon
  • Water

Saturday Lunch (vegan)

Saturday Luunch
  • Home made vegan hamburger made with chickpeas, cauliflower, broccoli, and carrots
  • Raw yellow peppers and tomatoes with oregano, dressed with extra virgin olive oil
  • Slice of wholegrain 7-corn organic bread
  • Orange and pear
  • Freshly squeezed pomegranate
  • Red-fruit kombucha (unpasteurized)
  • Water

Saturday Afternoon Tea

Saturday Afternoon Tea
  • Green tea

Saturday Dinner

Saturday Dinner
  • Bruschetta of organic 7-grain wholegrain bread with anchovies
  • Canned sardines and mackerel, avocado, and some slices of ginger
  • Green salad with winter onions, yellow peppers, tomatoes, and fennel
  • Slice of whole meal 7-corn organic bread
  • Homemade water kefir
  • Water
Saturday Dinner Fruit
  • Orange and mango
Saturday Dinner Chocolate
  • Decaffeinated coffee with half a teaspoon of bitter cocoa
  • 70% chocolate

Learn More About The Nutritional Principles I Promote

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One week of healthy eating January 2024