A Nutritionists analyses what I eat in a week
I love food, we know this, we see this. I also love nutrition and fuelling my body, mind and soul in the best way I can. When I was younger I didn’t eat this way, I ate food that was very palatable but left me feeling lethargic and under-fuelled. Since my stroke and being active in the gym, I have really taken my nutrition seriously. When I was first looking into nutrition, I thought that food was either good or bad, and then having allergies on top of that, sent me into a world that I’m grateful I came out of. I don’t really speak about my disordered eating on here, but let's just say that I didn’t have a balanced mindset.
I now look at food with love, appreciation and gratitude. No food group is off limits (apart from foods I am allergic to) and as I am not restricting now, I don’t go crazy with it either. I feel calm around food and I love to experiment.
This week of eating is very normal for me. On Sundays, I meal prep (you can download my free guide) and I also make baked goods for the week - whether it is for the blog or a recipe I am experimenting. At the moment I am not eating refined sugar, and not adding sugar to any recipes. I am trying an 80% whole food, 20% soul food approach, and it is working very well for me.
I believe nutrition is personal, it is unique to the individual and their own time and place. Some weeks I eat more, others less. Some weeks I am a snacker and others I just eat a few main meals. I do not put a plan in place, I listen to my body and eat what I want every day. I try to get enough protein for my muscles, that I am building at the gym. I eat carbs for energy, fats for hormone health and fruits & veg for health, fibre and yumminess.
Please remember I am not a doctor, dietician or nutritionist, and that is why I wanted Abbie to analyse what I am eating. This is for fun, and to see if I am getting enough vitamins, macronutrients (protein, carbs and fats), micronutrients (fruits and vegetables) and whether my diet will support longevity.
Please do not follow my diet, or think this is what you should eat. I am posting this because growing up I never had a nutritionist that also had severe food allergies. They would tell me that I couldn’t get all of the nutrients I needed, and left me feeling deflated. It is so important that you eat what is good for you, your body and your lifestyle. This is meant to be fun, with a little bit of knowledge.
I also supplement my diet with iron, magnesium & calcium, selenium, zinc, vitamin D, vitamin C. I have anaphylaxis to the allergens: (all) tree nuts, peanuts, sesame, lentils, chickpeas, peas, beans, kiwi, pineapple, shellfish, horses. I am intolerant to corn and I have OAS (oral allergy syndrome) to raw apple, raw pear and raw egg. I have eczema (and I try to limit dairy products- as for me this has helped) and asthma (which is triggered by overeating).
I loved reading Women’s Health Magazine when I was young and seeing nutritionists analyse celebrity diets. I hope you enjoy this, and please leave a comment down below!
Here's what week on a plate looks life for me and Abbie’s analysis at the end!
MONDAY
Breakfast
One egg omelette with Coconut milk, Spinach and mushrooms
1/4 avocado on homemade gluten-free rice flour bread
Clementine
Black coffee with a splash of coconut milk
Frozen fruit smoothie (1/2 banana, frozen cherries) topped with blueberries, raspberries and honey
Lunch
Chicken meal prep on top of romaine lettuce, and homemade nut-free pesto as a dressing (spinach, basil, sunflower sees, and nutritional yeast)
Homemade lamb broth on the side
1/2 homemade gluten-free, sugar-free doughnut
Dinner
Homemade (just turkey) Turkey burger with courgette chips and grilled halloumi
Fruit & lime jelly with fresh homemade apple sauce and strawberries
Peppermint tea (not pictured)
TUESDAY
Breakfast
One egg omelette with Coconut milk, Spinach and mushrooms
1/4 avocado. Homemade gluten-free rice flour bread with plant light flora butter
Frozen fruit smoothie (1/2 banana, frozen cherries) topped with blueberries and honey.
Black coffee with a splash of coconut milk
Lunch
Chicken meal prep on top of romaine lettuce, and homemade nut-free pesto as a dressing (spinach, basil, sunflower sees, and nutritional yeast)
Homemade lamb broth on the side
1/2 homemade gluten-free, sugar-free doughnut with fresh strawberries
Dinner
Homemade (just turkey) Turkey burger with courgette chips, red potato, and grilled halloumi with homemade fresh tomato ketchup
Fruit & lime jelly with fresh homemade apple sauce and strawberries
Hot chocolate (Bournville cocoa powder)
WEDNESDAY
Breakfast
One egg omelette with Coconut milk, Spinach and mushrooms
Homemade gluten-free rice flour bread with plant light flora butter (splash of lemon)
Frozen fruit mixed with Fage 0% Greek yoghurt, topped with blueberries and one serve granola.
Black coffee with a splash of coconut milk
Lunch
Chicken meal prep on top of romaine lettuce, and 1/4 avocado
Homemade lamb broth on the side
3/4 homemade
gluten-free, sugar-free doughnut
Dinner
Homemade (just turkey) Turkey burger with courgette chips, red potato, and grilled halloumi with homemade fresh tomato ketchup
A dried fig
THURSDAY
Breakfast
Peach compote with Fage 0% greek yoghurt topped with blueberries and Kween granola butter
Lunch
Chicken meal prep and 1/4 avocado
1/2 homemade gluten-free, sugar-free doughnut
Dinner
Homemade (just turkey) Turkey burger with sides of courgette, grilled halloumi, romaine lettuce with homemade fresh tomato ketchup
Frozen fruit with Fage 0% greek yoghurt topped with Bourneville cocoa powder and soaked chia
Snacks
4 mini rice cakes with blueberries and a little frosting
FRIDAY
Breakfast
Frozen fruit with Fage 0% Greek yoghurt, porridge, topped with caramelised banana pieces and soaked chia
Black coffee with a splash of coconut milk
Lunch
Chicken meal prep on spinach, mixed with Fage 0% Greek yoghurt
3/4 homemade gluten-free, sugar-free doughnut
Dinner
Homemade (just turkey) Turkey burger in a homemade gluten-free rice flour bun with mushrooms, date syrup and grilled halloumi with homemade fresh tomato ketchup
Peach compote with Fage 0% greek yoghurt topped with Kween granola butter fudge
Snacks
2 mini rice cakes and a dried fig
Blueberries
SATURDAY
Breakfast
My sugar-free pancakes (find them HERE) with peach compote, Fage 0% greek yoghurt topped with Kween granola butter
Black coffee with a splash of coconut milk
Lunch
Homemade gluten-free, vegan, sugar-free blueberry and lemon cake
Dinner
Fillet of haddock, grilled halloumi, homemade gluten-free rice flour bread with a side soft bell peppers, courgette (mixed with olive oil and garlic)
Homemade oat milk ice cream topped with frozen raspberries and Kween granola butter fudge
SUNDAY
Breakfast
Homemade gluten-free rice flour bagel - one half topped 1/4 avocado, can of tuna and honey; the other half topped homemade raspberry jam and Kween Granola butter
Black coffee with a splash of coconut milk
Dinner
Romaine lettuce-wrapped homemade (just turkey), Turkey burger with courgette chips, red potato, grilled halloumi, fried tomato and homemade fresh tomato ketchup
Homemade gluten-free, vegan, sugar-free, blueberry and lemon cake with Fage 0% Greek yoghurt
Snacks
Homemade apple puree (no additives)
Lindiwe’s diet is packed full of nourishing and wholesome foods. I love how she ensures she has something allergy-safe and delicious to eat through her weekly meal prepping. Her meals include protein from a variety of sources, such as eggs, chicken, turkey, cheese and yogurt. She eats a wide range of fruit and vegetables providing her with a variety of nutrients, including carbohydrates, and essential vitamins and minerals.
However, one thing that sticks out to me is her avoidance of gluten. She didn’t mention a gluten intolerance or coeliac disease, so I’m a bit confused as to why she opts for gluten-free products. Avoiding gluten when you don’t need to can result in nutritional deficiencies, since fortified breads and cereals are major sources of B vitamins and wholewheat varieties are great sources of dietary fibre.
Lindiwe’s diet is low in oily fish, which means her intake of omega-3 fatty acids may be low. She can increase this by eating more oily fish, such as salmon, trout or mackerel.
She did mention that too much dairy triggers her eczema and asthma, therefore her diet is low in dairy. Since this appears to be her main source of calcium, I’m glad that she is supplementing. I’m not sure all the supplements she takes are necessary, however, I don’t know her full medical history. I would recommend she continues taking vitamin D as it’s difficult to obtain through the diet alone, and people of colour are at higher risk of deficiency. Legumes and nuts are rich sources of iron and, since Lindiwe is allergic to these, an iron supplement may be advised if she's not getting iron from other foods, such as red meat and fortified breads and cereals.
Overall, Lindiwe is following a healthy, balanced diet, and as long as she feels satisfied and enjoys the foods she eats, then I believe this is a sustainable diet.
Abbie Jones - UK based Nutritionist
Instagram @asdwithabbie
Website: www.asdwithabbie.com