What I Actually Ate This Week

Real mediterranean-style meals from a registered nutritionist with two kids and limited time

Hi friends,

I’ve been getting some questions about what I eat. I’m going to start sharing meals that I made during the week :) [This was last week. This week I’m currently dying from flu'.]

My credentials: I’m a registered nutritionist, foodie, but painfully time-restricted mom of two and founder.
What this means: I need healthy, nourishing meals that are quick and simple.

I’ll share recipes (if they’re needed — a lot of the stuff is reaallyyy basic), as well as some of the high-level nutritional information so that you can see if the juice is worth the squeeze, so to say.

Should you care about what someone eats in a day?

Not really, but here we are! For some reason I do enjoy seeing what someone eats in a day. Usually W.I.E.I.A.D (what I eat in a day) content is usually BS — they either eat like a tortoise or they eat like The Rock’s cheat day without much in between.

So just to clarify, these are some of the meals I ate during the week. I haven’t logged snacks, desserts, drinks. Why? because this is my substack and I can do what I want lol <3

You should never try and copy what someone eats in day:
a) it’s probably BS
b) you might be a whole foot shorter or taller than them
c) you might have a faster or slower metabolism than them
d) you may have greater energy needs due to a certain point in your cycle, your energy output due to exercise or job, or recovering from illness, etc.

… I could go on.

Just trust me. Use someone else’s nutrition content as inspo not bible.

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🍓My eating approach🍓

I live in southern Europe (considered culturally Mediterranean despite being actually Iberian). I eat a Mediterranean diet, if you were going to categorize it.

This emphasizes vegetables, fruits, whole grains, beans, nuts, seeds, and extra virgin olive oil as the main fat sources, with moderate amounts of high-quality dairy (yogurt, cheese), fish, and poultry, and limited red meat, sweets, and processed foods.

I eat warmer, heartier, and more nourishing meals in the winter — that’s why you’ll see things like chilli, rice bowls, and cooked veg. In the summer, my diet changes — I consume more cold food like salads, ceviches, and grilled veggies.

A couple of other things:

• I eat when I’m hungry and stop when I’m full

• I don’t count calories

• I consume a lot of extra virgin olive oil

• I eat a lot of snacks, and none of these are pictured. But the snacks I like include:

  • chocolate croissants (Europe!)

  • pao de queijo (traditional Portuguese cheese and tapioco bread ball type thing idk google it)

  • greek yogurt with fruit

  • protein shakes or smoothies

  • dark chocolate

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Breakfasts

Protein Porridge

Ingredients

• Oats (I opt for Scottish oats or quick oats – avoid instant oats or anything with added flavors)

• Coconut milk (I opt for just coconut with water — I like this brand)

• Protein powder (I like this brand)

• Topped with chia seeds, goji berries, walnuts, peanut butter, and blueberries (not pictured but I added them after!)

Starting the day with a warm porridge or oatmeal is so nourishing. In its standard form it’s a weak breakfast, which is why I upgraded it with the additions of protein powder, nut butter, seeds, and nuts. This is how you make a meal that is perfectly balanced from a macro and micronutrient standpoint. Plus, it’s cheap, easy, quick, aaaand delicious. Perfect for winter mornings.

Egg Plate