Maybe you imagine that a health coach only eats kale?

Or perhaps health coaches aren’t allowed to have fun with food?

And there’s no way a health coach keeps their belly full.

In today’s post I’m sharing:

  • Aย  brief introduction to the concept of intuitive eating
  • The yummy gluten-free and low lactose meals I eat during a typical week
  • A wild-foraged tea recipe I use to boost my Vitamin C

Intuitive Eating

Intuitive eating means that you eat according to your body’s own signals.

If you’re hungry, you eat.

If you’re not hungry, you don’t eat.

If you need to supplement, you do.

And when assessing your diet, you focus more on how you ate over a period of time rather than diving down into the nitty-gritty details of every meal.

If you’re battling carb and sugar addiction or are leading an imbalanced lifestyle, intuitive eating might not be right for you YET.


Because carbs, sugar, and etc send confusing signals to your body that it’s time to eat when that might not be true.

And if you haven’t dealt with these issues, your body’s signals and the signals from addictive foods can become a bit crisscrossed.

However, it’s still useful to learn about the general concept, so that you understand just how easy healthy eating can be.

So, as an intuitive eater do I count calories?

At this point, no, but this was useful at the beginning of my healthy eating journey as it allowed me to form a baseline understanding of my body’s needs.

These days, my focus is on whether or not my meals contain a balanced portion of protein, healthy fats, and healthy carbs.

In addition, my focus is also on “keeping the signals clear”.

And I generally don’t eat or drink or do things that would interfere with my body’s own signals, so that healthy eating remains relatively easy.

What does a health coach eat?

Every coach is different.

I know coaches who are plant-based and some who follow the carnivore diet.

Are they right to follow those diets?


They are right to do what is best for them.

This is a concept called “bio-individuality”.

Bio-individuality means that everyone’s body is different and that what works for one person, may not work for another, and vice versa.

I follow a gluten-free and low-lactose diet and lean more heavily into protein and healthy fats than I do into carbs.

I also lean on real food but supplement protein with protein and plant-based snacks to help me meet my protein requirements.

I hope youโ€™ll see that Iโ€™m not starving over here and that healthy food can be fun!

If you’re interested in learning more about how to build meals that work for you, check out my free meal planner and meal wheel!

Note: You will notice that water and hot tea aren’t pictured. I drink these every day, but they didn’t make their way into the photoshoot.

Day 1 (starts with dinner)
Garbanzo bean bowl
Kombucha + coconut water (had this several times over the week)

Day 2
Leftovers + ๐Ÿฅš
Leftovers + salad + venison
Blue corn nachos
Almond orange chocolate

Day 3
Leftovers + ๐Ÿฅš
Lentil pasta salad + venison
Nuts + granola
Too full, so no dinner

Day 4 ๐Ÿง‘๐Ÿผโ€๐ŸŒพ
๐Ÿฅš + ๐Ÿฅ‘
Purple dead nettle tea
Lentil pasta + venison
๐ŸŽ + almond butter
Quinoa salad

Day 5 ๐Ÿง‘๐Ÿผโ€๐ŸŒพ
Leftovers + ๐Ÿฅš
One protein bar
Lentil pasta salad
Tuna jalapeรฑo boats
Protein chips
Smart sweets

Day 6 ๐Ÿง‘๐Ÿผโ€๐ŸŒพ
Rose carob keto tea
Leftovers + ๐Ÿฅš
Strawberry lemonade
One protein bar + ๐ŸŽ
Granola + ๐Ÿ“
Protein chips

Day 7
Veggie omelet
Pot roast
One protein bar
Too full, so no dinner

Day 8
๐Ÿฅ‘๐Ÿฅฌ๐Ÿ’ smoothie

Purple Deadnettle Tea Recipe

Purple deadnettle is one of the most easily identifiable plants growing in your very own yard.

It’s full of Vitamin C and, anecdotally, has been shown to reduce allergy symptoms.

To make the tea, harvest several sprigs, rinse to remove any debris, and chop the leaves finely.

Note: Some sources suggest that you should not use the flowers of Purple deadnettle.

Place your leaves directly in a mug or in a tea strainer and pour boiling water over them.

Allow the leaves to steep for 4-5 minutes and then enjoy.

If you’re interested in learning more about how to build meals that work for you, check out my free meal planner and meal wheel!

Until then, let me know what you think in the comments below.

Are you surprised that I’ve been able to heal my body and lose weight with the foods you see pictured?

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