How Do I Eat?

This is a question I’ve often gotten from friends, readers, clients and family.

My blog is not a “what I ate” diary by any means. I never got into that because:

  1. I believe that diets are so individual, and I wouldn’t want someone try and mimic my diet if it is not right for them.
  2. I don’t really want to be judged for what I eat
  3. I find it incredibly boring and annoying to photograph my meals and post about them daily
  4. I’m not perfect

Note: I eat a lot differently as the seasons change (i.e:way more salads and fresh berries, juices in the spring/summer); I am still breastfeeding; I eat differently on days I workout vs. days I don’t workout

I can’t believe I am actually doing this post; I am sharing is because you’ve been asking.

Soon I want to backup and do a separate post about breastfeeding soon since I’ve had a little more experience with it. I want to talk about  how it has affected my weight loss post-baby, how crucial it is to eat right for a good supply, and other random things I’ve learned.

In the beginning there are things I would have changed and things I did change when I found what worked and what didn’t for me and baby girl. The first 6 months I was much more carb-heavy {I was probably doing around 55%cho|30%fat|14%pro} whereas now I focusing more on healthy fats and protein


As much as I poo pooed “calorie counting” in the past, I have to say tracking my food has been working for me all around with BF and with my progress.

I’ve been using “My Net Diary Pro” iPhone app I originally downloaded to make sure I was getting enough protein for me. Once I started calculating I was so surprised how little I was getting, and how easy it was some days to eat not nearly enough calories! No wonder my body wasn’t letting go of anything! I am embarrassed to admit that I was getting as low as 1,200 calories some days—which is NOT okay! Grant it there were days I knew I ate double that, but it was scary how easy with being a 24/7 milk machine and attending to a baby could affect your eating. I always had snacks around too!  Once I became aware of it I made sure I was eating enough and  things started coming together all around. I think it was the high volume of veggies I was eating, and although I would sometimes eat a whole avocado a day, and other calorie dense fats, it was still not enough! The numbers don’t lie–it was indeed a wake-up call.


My calories are around 2,000 per day, sometimes less (rarely under 1,800), sometimes more depending on my workouts.  I am eating/striving for about 33% fat | 42% cho | 25% pro. I often get a little more fat though and less carbs  by the end of the day. 

This sort of goes against what I used to believe, but found myself eating more like this and feeling really good!  It keeps me satisfied, and it shows in my body—especially since I’ve gotten my sexy back.This is what works for me, but it doesn’t mean it’s right for you!

Typical week-day with workout:



1/3 cup oatmeal cooked in water. I add in 1/2 T coconut oil, 1 scoop protein (Jay Robb, Life Basics or Vega), 1 T chia seeds (or hemp or ground flax), 1 T raisins (give or take), add almond milk, LOTS of cinnamon and the part of the banana that Ella doesn’t eat…


I apologize that I am not as skilled at oatmeal pictures as some others

and a shot of wheatgrass if I remember, or didn’t use plant protein:


**if I plan to do a real intense workout, and breakfast was a few hours before I eat 3-4 dates with coconut oil right before my training**

Mid-Morning post-workout {around 11:30-noon I need something really quick; Ella is usually ready to nurse as soon as I get home}

1 scoop sun warrior, 2 T raw cacao and 12 ounces almond milk. In a perfect world I add a huge handful of spinach and some berries and blend it—but this is my imperfect quick version…


note: I’m not a huge fan of SW protein, but have been milking this bag to save the protein I do like for my oats. I found mixing it with cacao makes it very tolerable.

Lunch {this usually happens after Ella goes down for a nap I’d say after 2pm}



2 farm fresh whole eggs, 1 egg white open faced on 2 slices of multi-grain bread. I cook it in literally enough hemp seed oil or coconut oil to just coat the pan and add a little pink sea salt and pepper.

{You know there is no significant data on the cholesterol in eggs affecting your cholesterol levels. There are too many nutrients in the yolk to pass up. I started eating the whole egg when I was pregnant and haven’t gone back!}

If I didn’t have greens in my post workout smoothie, I will often down a small side of what I have, but I feel like it ruins the whole runny egg, soak up my bread thing I have going on.

Confession..I love Rudi’s multigrain. I tried it at a friends house and got hooked. Let me be clear that I am not “trying to be GF” or anything. I will swap between this and sprouted Ezekial English muffins, and I think the latter is healthier–but I love how Rudi’s tastes with my eggs!!



Depending on how my day goes, my work schedule, and how late I eat lunch I will or won’t have a snack mid-day. It’s usually like an apple and a handful of almonds on my way out the door. This is if I won’t be home until 7 I will eat something like that on the road around 4-4:30.




This was from the other night. I had 5 ounces of salmon I just add juice from half a lemon and pepper and bake at 375 for 20 minutes, and a serving of Brussels sprouts as big as my head. I rarely eat starchy veggies, not because I don’t want to but because Mike doesn’t like sweet potatoes and I end up making cauliflower, asparagus and Brussels sprouts since they are both our favorites. We down a good amount of those. So delicious.

I had Fitnessista sweet potato rounds pictured here, but wanted to note I “typically” eat like 3 different veggies at dinner as mentioned above; and never/rarely eat cheese at home; I save it for the amazing beet and goats cheese salad at one of my fav restaurants. Just want to keep it real.

I do make kale salad like once week for din then have leftovers for lunch—I just didn’t have it this week.

Sweet Snack:


This is my favorite lately, I’m not going to tell you I “eat a little square” –I usually eat 9 squares {half} sometimes less but this day I wanted more.

I also enjoy NibMor chocolate, which is higher in cacao but only a 1 or 2 grams less of sugar from what I remember. Or I make one of my little treats, that I usually add a few slices of banana to and the 70% cacao whole foods chocolate chips.

That’s what about 1,980 calories look like.




I drink about a gallon of water a day. no coffee, rarely tea these days (unless I stop for a misto).

Go ahead…judge away 😉

Like I said above, in the spring and summer I eat WAY more fresh fruit and veggies. I’m just not as into it in the winter. It was easier before the juicer broke. 

I was eating a ton of squash but it’s not as good as it was in the peak of the season. I rely on my phytonutrients from the plant protein, wheatgrass and my veggies at dinner. My other lunch options have more  veggies but this is my fav right now.

The end.

Coming soon: “What Ella eats.”

Have a great night!!!!!

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  • Reply thehealthyapron

    Looks like a delicious day! I don’t blame you for keeping track of your intake. Honestly? When you’re trying to lose weight or tone up…it just works. You want to make sure you’re getting enough but you also want to make sure you’re not getting TOO much. I know I’ll be the same!

    Since you told me to stop counting while pregnant I have but I am a human calorie content knower so I have a rough idea of what I’m eating just about every day. I would like to track my fiber…does this app do that? If so, that’s awesome!

    Anyway, yummy eats! I miss runny egg yolks 🙁 I’ve only wanted egg whites the past few days..which is NOT like me. But I think it’s bc I want runny yolks SO bad. I’m salivating at your pic hahaha

    February 7, 2012 at 6:29 pm
    • Reply laury

      Yes, it counts everything! It was good for my Vitamin D and calcium…and gives me a food score.

      I def wouldn’t be doing it if I knew I was going to obsess over it. I am amazed at how I really am looking at it as a nutritional thing versus “calories” etc. I have to play the game, like okay…I need to eat more of this or that today, maybe I will add more coconut oil or some nuts, etc….

      February 7, 2012 at 6:43 pm
  • Reply Julie (A Case of the Runs)

    No judgement here! I think it looks fairly balanced, and besides the protein powders, I could eat those same things (I have Sunwarrior and now only drink it straight up as needed but otherwise don’t like to “ruin” food with them). I am also in cheese-less home camp… I can get a mean stomachache from them, so it might as well happen with restaurant dishes, hah!

    I think that some people are just sooo afraid of eating a lot, or eating healthy fats, but quite the contrary, as long as you’re not wolfing too much junk food and sugar, you can be at your best without restricting, and you can stick with it over the long run!

    That runny egg picture looks sooo good.

    February 7, 2012 at 6:31 pm
    • Reply laury


      And I am doing a lot more protein powder than I used to but it’s working. i just can’t do lots chicken or meat (or ANY for that matter, blech)and I can’t do lots of tofu to make up for it. I was doing tons of tempeh for a while, still do it now and then but got a little tired of it. I’m on a runny egg kick now big time!!!

      February 7, 2012 at 6:45 pm
  • Reply Shayla @ The Good Life

    Great post Laury! You have such a healthy balanced diet and my eats are pretty similar to yours – in fact I too had a open faced sandwich w/ 2 fried eggs on Ezekiel bread for lunch today – nothing better 😉 However I consume A LOT of dairy, probably a bit too much as I love my Greek yogurt and overnight oats. I noticed it’s not in your diet…I must have missed a post but are you intolerant to it? There’s research going back on forth on the negatives of it and I should probably limit my intake a bit 😛

    February 7, 2012 at 8:08 pm
    • Reply laury

      It’s the best, isn’t it? I am on such a kick with those!

      I am not a fan of dairy. I’ve posted about it a few times I will give you some links.

      Cows have 4 stomachs, that usually increases our chance of ingesting nasty things.

      As far as intolerance, I think everyone is to an extent…but that’s just what I think. I am not anti-dairy, but I think it’s so overly pushed. My skin hates it, if I eat it I notice new pimples popping up. I also had to really cut it out while breastfeeding (I did a post a while back) Ella broke out in a bad skin rash and she was having digestive issues…I wasn’t sure what it was but tried an elimination diet and cutting out dairy seemed to clear her skin and help. Her pediatrician agreed and told me it’s common and I was probably dead on. He was impressed that I had no issue cutting it out because he said it’s usually really hard for moms, but I was already not eating much of it! So I am still BF, and recently I have had it a little when we were out in a dessert or something. I am sure Ella would be okay at this point(?), but I still don’t like eating it!

      here’s the links:

      this is a good one too

      February 7, 2012 at 10:27 pm
  • Reply Tiffany @ Snack Snark Bark

    Damn, you eat really balanced getting all the food groups that you like in, you go! I am not consistent with what I eat at all. Some days I fill up on veggies and lean protein, other days I just graze and eat whatever. I wish I could learn to like cooked salmon though, the only way I can eat it is raw like in my sushi! No coffee or tea and you have a baby? You’re my hero.

    And now I want some eggs!

    February 7, 2012 at 9:13 pm
    • Reply laury

      Trust me I have considered many times taking up coffee drinking. It’s not off the table either 😉

      February 7, 2012 at 10:27 pm
  • Reply Shanna, like Banana

    Girl you would cringe if you saw what I eat in a day — you eat so healthy in comparison. I eat around the same number of calories as you…but I’d say over 250 is just coffee products! ha! And then vino too. I’m so bad.

    I do need to focus more on the protein/fat intake as I also had a really hard time during pregnancy with both. Perhaps I need to download that app as well!

    Can’t wait to see what miss Ella eats 🙂

    February 7, 2012 at 9:24 pm
    • Reply laury

      ha! You crack me up, I wouldn’t cringe.

      It’s a great app. I did the paid version, only 3 bucks but I love the bar code scanner. I was so impressed that it recognized my chia seeds, my cacao and all my protein powders! It’s a pretty complete database! I like how it shows me all the Vitamins too, like D which is so important. There were days I felt like “I ate So much” but really didn’t so it gave me some perspective and was a big help with BF and getting nutrients I need!

      February 7, 2012 at 10:30 pm
  • Reply Lisa

    Yum and yum!
    I’m a fan of everything (and feel the same way about sun warrior…I used to say I liked it, and maybe I really did, but it is not even close to my favorite).
    I’m definitely on board for the egg yolks 🙂
    It is interesting to see what you eat—so thank you for sharing!

    February 7, 2012 at 10:31 pm
    • Reply laury

      Yeah, I never liked it! I was so disappointed when I bought it like 2 years ago (okay that prob an exaggeration but it feels like it I’ve had it so long!)

      February 8, 2012 at 10:26 pm
  • Reply Stefanie @TheNewHealthy

    Nothing to judge here! Your eats look wholesome, healthy, and delicious! How do you survive without coffee?

    February 7, 2012 at 11:05 pm
    • Reply laury

      I don’t know!!!!!! Barely hahah

      February 8, 2012 at 10:26 pm
  • Reply Pure2raw twins

    finally someone else who is not a huge fan of SW. we love our vega, but do try to mix it up.
    our eats change all the time too which is why we do not share what we eat. but like you we get people asking us all the time.

    thanks for sharing!

    February 7, 2012 at 11:53 pm
    • Reply laury

      LOVE Vega. I was so excited it was on sale at WF last week.

      Yes, my eats change So much all the time. I’ve been on a huge egg kick but as of today I am borderline sick of them haha

      February 8, 2012 at 10:27 pm
  • Reply Lisa @ Healthy Diaries

    You eat very balanced Laury! Good for you. 🙂 Nothing to judge since you’re only taking care of your body!
    I think it’s important for everyone to count calories for a short period of time just so they know where they stand and if they getting enough or too many calories.

    Your runny yolks looks soo good. Being pregnant, I need to have my yolks fully cooked. I definitely miss it!

    Thanks for the raw cacao tip on adding it to sunwarrior shakes. I’ve been trying to get rid of my bag forever but don’t use it that much since I don’t like the taste!

    February 8, 2012 at 11:37 am
    • Reply laury

      Yes, i used to be like a calculator with calories, carbs, fat, sugar, etc. I would count like crazy for years but then got away from it and ate much more intuitively because I just knew what worked. Pregnancy and BF has been funny because I was in a place where I had to eat more…then after the baby I still had to eat more, but at the same time I was worried about losing weight, nourishing baby, etc. Getting back to calculating my nutrients is something I will do temp and it’s been working!

      February 8, 2012 at 10:32 pm
  • Reply Maria@healthydiaries

    Love all of your eats! Props to you for eating so healthy and keeping up with it while taking care of Ella.

    I downloaded a similar app called My Fitness Pal and it has the option to scan bar codes too. I love it! It made me realize I wasn’t getting enough protein and fats some days. I don’t use it everyday, but when I do it’s so fun to look at all the vitamins and nutrients I had that day.

    Can’t wait to hear about what Ella eats. I don’t know much about what babies should eat, and am very interested to learn 🙂

    February 8, 2012 at 11:47 am
    • Reply laury

      I hear My Fitness Pal is good. It’s free too…I should of got that one!

      February 8, 2012 at 10:33 pm
  • Reply Alisa

    I never read the “what I eat” blogs and posts, but was compelled to with yours today Laury. Oh my goodness, aside from the oats (they weigh a bit too heavy for me), this looked like an ideal day of food to me! We do eat a lot of sweet potatoes, but also do 2 to 3 large servings of veggies at dinner, typically skipping grains and potatoes and such. Just wish my husband liked fish more!

    February 8, 2012 at 12:21 pm
    • Reply laury

      Hi Alisa!

      Just as I posted this I went to the market today and bought a few sweet potatoes haha. It made me crave them! I ate so much squash in the fall I think I’ve been starched out..and since I eat the oats and the bread now I guess I am not craving the potatoes?

      I wish Michael liked fish more too. I eat it way more than him, we end up eating the same sides and salad but our own proteins. Whether it’s filet for him or a piece of chicken and I will get some fish. I’m lucky he loves all those veggies though! he knows how to cook them too! Win!

      February 8, 2012 at 10:35 pm
  • Reply britt

    I’m breastfeeding too and have been getting most of my protien from beans and eggs. I also drink a lot of milk and eat way way way too much sugar. I haven’t lost a pound of baby weight in months I can’t wait to read about how breastfeeding affected your weight loss.

    February 8, 2012 at 1:05 pm
    • Reply laury

      That will be up soon!

      How old is your baby? I am definitely not perfect with the sugar, as you see, but I definitely think sugar is something that plays a part. It’s a funny balance during these months–and the sugar cravings during nursing can just be unstoppable!!!!

      February 8, 2012 at 10:37 pm
  • Reply Marian

    Laury I’ve always LOVED your honesty! no judging here! Your eats look fabulous and healthy and it’s so true! sometimes we think we are eating way too much and then we realize oops not enough!
    I thought what a funny coincidence that I just bought that exact same brand of chocolate and I LOVE it and eat it like it’s my job:)

    February 8, 2012 at 1:23 pm
    • Reply laury

      Thank you, Marian! Yes, I used to be so intuitive with my eating but pregnancy then BF and balancing it all kind of got me screwed up!

      Oh and that chocolate is SO addictive! I love the dark chocolate combined with the salt. To die for!

      February 8, 2012 at 10:46 pm
  • Reply the delicate place

    i love my eggs and eat 1-2 most days of the week. i do log my calories and most of my cals come from fat & protein, a normal day for me carb wise is around 100g, a high carb day is 150-175ish (usually if i’ve had starchy fruit and a sweet potato) my carbs are naturally lower since i don’t eat any grains at all but this does mean i get to enjoy veggies & fruits in abundance 🙂 your eats look good to me! x it’s showing too! you look incredible!

    February 8, 2012 at 1:55 pm
    • Reply laury

      Yeah I am looking at my log and I have about 150 and that’s a day that is a 39% carb ratio.

      I know by the spring I will be eating way less grains–I go so back and forth with them. When I eat more starchy veggies, I eat less grains. Interesting how it works!

      And thank you! I feel great!

      February 8, 2012 at 10:51 pm
  • Reply Kimmie

    Love the balance! When I am planning meals for my health, I tend to skimp on fats. I know they are essential to a healthy diet, so I have gotten better about adding avocado to my plate. I have recently started adding coconut oil to things too and love it! I love the prunes with coconut oil! —A bit addicting. Thanks for sharing.

    February 8, 2012 at 3:46 pm
    • Reply laury

      You’re welcome! Yes fats are essential! We have it so embedded that less fat is associated with healthy eating and weight loss but I feel it’s so untrue! If anything it’s less grains and sugar. I’d like to cut down on grains, but it’s keeping me satisfied right now and it’s working for me! I go very back and forth on it…but will always stick my my fats!

      Yes, coconut oil is SO yummy!!!

      February 8, 2012 at 10:53 pm
  • Reply jen

    awesome post! im glad to see it, not bc i have to copy what you eat, but bc its nice to see that im not awful for the weekly chocolate fix!! i see you use coconut oil, and ive had a jar for months in my cabinet, but how do i use it?? its solid! do you scrape it out? melt it? is it not supposed to be solid? any coconut oil tips would be awesome!

    February 8, 2012 at 7:11 pm
    • Reply laury

      Thanks, Jen!

      I get that a lot about the coconut oil! I remember someone saying they thought their house made it get hard and go bad!

      It’s also known as “coconut butter” because it is solid. It liquify’s when you heat it. You can use it anywhere you would use butter or oil. My absolute favorite is melting it on top of popcorn (even my picky husband loves it!), sauteing it with veggies, in my oatmeal, I have also baked with it in place of vegetable oil or butter in some recipes. It’s delicious, very buttery. not coconutty at all really.

      I also use it as a moisturizer and eye makeup remover so I get my money’s worth!!!!

      February 8, 2012 at 10:58 pm
  • Reply kaity

    good post! i was just wondering wat are some of your snacks other then nuts and fruits because on days im at class all day i always have snacks with me like that but when i get home and look at my calorie intake (just started to because started a new workout want alil more protein) and its barely making 1200 sometimes! and agreed no good, i just eat alot at night then too because i feel i should get in some more calories and then get a stomachache wich is no good either, i just feel im always eating nuts n nutbutters and avocados as a snack gets boring!

    February 10, 2012 at 5:47 pm
  • Reply Brittany (healthy slice of life)

    I just ran across your blog and wanted to tell you that I’m enjoying it! Wow, that sounded like a spam comment, but in all seriousness, I like it! I have a baby girl that is almost 5 months old so its fun to see what other moms are eating and doing. 🙂

    February 13, 2012 at 4:15 pm
    • Reply laury

      Hi Brittany! ha, you don’t sound like a spammer 😉
      So glad to dropped by! I need to check out your blog I love reading what other moms are doing too! Great!!!!

      February 14, 2012 at 12:05 am
  • Reply Katharina

    I loved this post 🙂 I don’t know why.. but the little part where you mention that you put the part of the banana that Ella doesn’t eat into your oatmeal… it’s so sweet to me 🙂 I just love how easy going it is. I eat so many diffferent kinds of veggies for dinner too! Brussels sprouts are where it’s at. Girl, I stocked up on veggies this week and I realized I bought so many that I don’t know what to do with them. But you know me.. I’ll figure something out 😉


    p.s. I still have to send out the recipe for the energy bites to you!!

    February 21, 2012 at 12:03 am
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    February 21, 2012 at 11:13 am
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