My Five Day Food Diary

The number one question I get asked is – “What do you eat?”

So – I thought it would be beneficial to do a food diary for anyone interested! Nutrition is one of the most important aspects of living a fit and healthy lifestyle, but it can also be one of the most difficult things to change. We’re all used to quick fixes – fast foods and processed foods – all which make eating healthy, nutritious, whole foods harder for us than it needs to be. Changing your diet is tough, but once you eat healthy, clean food for days and then weeks and then months, your body starts to crave these healthy foods. I still have a couple cheat meals every week, but I can honestly say I do not crave bad foods (McDonald’s, pizza, Doritos, etc) like I used to. Healthy eating becomes a habit. I also eat more on a daily basis now than I ever have before. I always used to restrict my calories, which just left me hungry and unhappy, but I thought that was normal. Now I eat anywhere from 1700-2200 calories a day. I never let myself get hungry. If I’m hungry, I eat. It’s as simple as that. When you’re working out 5-6 days a week, your body needs the calories. Start viewing your food as fuel. Repeat that to yourself. Food is F-U-E-L. Food is not something we need to struggle with or feel guilty about. That negative thinking needs to stop right now.

With that being said, here’s a glimpse at what I eat on a daily basis.

Day 1:

Breakfast: Protein pancakes topped with natural peanut butter, half a banana, dark chocolate chips, and sugar-free syrup.

Snack 1: Ranch Tuna packet with nut thin crackers.

Lunch: Turkey, avocado, provolone cheese, onions, and lettuce on an Ezekiel sprouted grain wrap with a side of fruit (fruit not pictured).

Snack 2: RX Bar

Dinner: Chicken stir-fry with onions, jalapenos, and bell peppers on a bed of quinoa.


Day 2:

Breakfast: Two pieces of Ezekiel sprouted-grain toast topped with a Laughing Cow Chipotle Fresco cheese wedge, smoked salmon, onions, and capers.

Snack 1: Half of a grapefruit

Lunch: Chicken soft tacos on corn tortillas topped with grilled veggies, lettuce, salsa, and a little bit of cheese.

Snack 2: Smoothie. Ingredients: Unsweetened vanilla almond milk, Justin’s Vanilla Almond Butter, a banana, whey protein, chia seeds, and coconut flakes.

Dinner: Spaghetti made with protein plus whole grain noodles, lean ground turkey, and organic marinara sauce.


Day 3:

Breakfast: Steak, egg white, and spinach burrito on an Ezekiel sprouted grain wrap.

Snack 1: Siggi’s 0% Vanilla Yogurt with a scoop of whey protein and Qia superfood mix.

Lunch: Eggs, turkey sausage, and Ezekiel sprouted grain toast topped with mashed avocado, goat cheese and red pepper flakes.

Snack 2: Strawberries with Justin’s Hazelnut Butter.

Dinner: Brown rice noodles with grilled shrimp, green onions, water cashews, low sodium soy sauce, and Sriracha.

Day 4:

Breakfast: Smoothie. Ingredients: Unsweetened vanilla almond milk, natural peanut butter, a banana, and whey protein.

Snack 1: Ezekiel sprouted grain toast topped with Justin’s Maple Almond Butter, half a banana, honey, and cinnamon.

Lunch: Spinach salad with shrimp, avocado, blue cheese, sliced almonds, dried cranberries, and white balsamic vinaigrette dressing.

Snack 2: Cookies & Cream Quest Bar

Dinner: Bell pepper stuffed with ground turkey, mushrooms, tomatoes, goat cheese, onion, and garlic.


Day 5:

Breakfast: Ezekiel sprouted grain toast topped with mashed avocado, eggs, and red pepper flakes.

Snack 1: Banana with Justin’s Vanilla Almond Butter.

Lunch: Baked chicken with buffalo sauce, sweet potato mash, and steamed broccoli.

Snack 2: Cafe Au Lait Iconic Protein Drink (this is SO good!)

Dinner: Spinach salad with hickory smoked tuna, avocado, onion, pickles, baby Swiss cheese, black pepper, and buffalo sauce. Side of coconut water.


If you have any questions about any of my meals or recipes, please comment below! I hope sharing my food diary is helpful to you and inspires healthy and delicious eating! 🙂

xx Cara



5 thoughts on “My Five Day Food Diary

    1. Hi Taylor!

      I was tracking macros for awhile but haven’t been the past couple of months. However, I am tracking my macros once again starting today! Tracking macros is a great tool but I think if you are just starting out its most important to focus on clean, unprocessed foods! Hope that is helpful!

      xx Cara


    1. Hi Katherine!

      I usually end up eating dinner late (between 7-9 pm) so I’m usually not hungry after! If I need a little something sweet after, I’ll have some Arctic Zero ice cream or dark chocolate chips.

      xx Cara


  1. I haven been tracking macros for 3 months now and definitely have been seeing amazing results. However sometimes I wonder how long I will be able to track daily. Usually on Saturdays I don’t track but still eat healthy all day and if I have dinner plans I still usually pick the healthiest because I truly enjoy eating healthy but of course like breaded chicken or fries as well. Do you notice that you had better results while tracking or just Eating clean? Did you notice a difference at all?


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