How I Actually Eat (and What I Teach Inside Aligned Weight Loss)

A quick note before we begin...

Aligned Weight Loss (AWL) is the program where I teach women how to build their plate and so much more.

Not just what to eat, but how to:

• adjust portions to your body and goals

• respond to training, stress, hormones and appetite

• reduce decision fatigue without rigid rules

• eat in a way that works in real life

This article is not the program.

It’s an example of how I personally think about meals, the logic behind my choices, and how I keep my weeks simple and aligned.

To access foundation member rates for Aligned Weight Loss, you can DM me: “Aligned Weight Loss - Foundation Member”. Expired Feb 1st.

Meals on repeat: an example, not a prescription

I often get asked about what I actually eat. Not in a polished, Pinterest-ready way, but what genuinely keeps my weeks simple, my energy where it needs to be and my food choices aligned with my needs.

This article isn’t a prescription. It’s not what I hand to clients. And it’s not meant to be copied meal-for-meal... ofcourse it's not because I'm vegetarian but I don't expect my clients to be. Instead, it’s an example of how I think about meals, especially during busy weeks and how I put food together without relying on recipes.

Some people love recipes. Many of my clients thrive on them, and when that’s the case, I absolutely use and provide them.

Others don’t.

For those people, the real skill is learning how to assemble meals that:

• meet their nutritional needs

• fit their appetite and preferences

• work with their schedule

• reduce decision fatigue

This is how I do that in my own life.

Breakfast: the same, almost every day

I’m not someone who needs variety at breakfast. Having one reliable option removes decisions, supports consistency and makes mornings easier.

My daily smoothie

• Banana

• Blueberries

• Frozen greens

• Protein powder

• Chia seeds

• Water

  
  

That’s it.

The amounts vary depending on the day, my training and my overall energy needs. Some days it’s larger, some days it’s smaller.

What matters is the structure:

• carbohydrate for energy, nervous system support and training recovery

• protein for satiety and muscle recovery

• fibre and fats for steadiness

  
  

It’s quick, carbohydrate-inclusive, protein-supported and works well with busy mornings.

Lunch: simple, portable, repeatable

On workdays, lunch needs to be easy. I’m not cooking elaborate meals in the middle of the day. I’m assembling food that keeps me full, focused and satisfied.

Lunch option one

• Rice cakes

• Cottage cheese

• Vegetables

• Protein bar

  
  

Lunch option two

• Rice cakes

• Hard-boiled eggs

• Regular cheese

• Vegetables

• A piece of fruit

  
  

Lunch option three

• Cooked and cooled rice

• Steamed broccoli

• Fermented vegetables

• Scrambled eggs

  
  

These lunches aren’t fancy, but they meet my needs and are easy to repeat.

Dinner: rotation and assembly, not recipes

Dinner is where I rotate ingredients rather than follow recipes. This makes my weekly shop predictable and meal prep fast.

My thinking usually looks like this:

• Do I have enough vegetables? (often more than one type)

• What’s my protein source?

• Do I need to add carbohydrate?

• Are fats already present, or do I need to add them intentionally?

• 
  

Here are the dinner combinations that show up regularly in my week.

Salad bowl with tofu

• Fresh salad vegetables

• Tofu sautéed with coconut aminos and salt & spices

Tempeh and greens bowl

• Tempeh

• Spinach

• Steamed vegetables

• Mushrooms

• Avocado

• Salt and olive oil

  
  

Red lentil pasta bowl

• Red lentil pasta spirals

• Tofu cooked in tomato passata

• Spinach

• Extra vegetables and herbs

• Optional cheddar cheese

  
  

Vegetable frittata (family staple)

• Sautéed vegetables (mushrooms, onion, zucchini)

• Eggs

• Sliced tomato

• Cottage cheese and/or goat’s feta

• Served with extra steamed vegetables

  
  

Build-your-own tortillas

• Corn tortillas

• Sautéed mushrooms and tempeh

• Assorted salad vegetables for layering

• Optional cheddar cheese

  
  

Salad bowl with eggs and cottage cheese

• Pea and broccoli salad

• Extra salad vegetables

• Hard-boiled eggs

• Cottage cheese

  
  

Pizza night (with intention)

• Gluten-free pizza base

• Mixed vegetables (mushrooms, tomato, olives, capers)

• Cheese

• Served with a side of greens (eaten first)

• Protein balanced elsewhere in the day if needed

  
  

The takeaway

This isn’t about eating perfectly. It’s about:

• having reliable defaults

• understanding how to build a meal

• reducing the mental load around food

  
  

For some people, that looks like recipes. For others, it looks like repeatable combinations.

The goal is the same: food that supports your goals, your body and your life.

If this style of eating resonates, it’s usually a sign that clarity, not restriction, is what’s missing.

And that’s the work I care most about teaching inside Aligned Weight Loss.