What Our Nutritionist Eats In A Week

Summer Food Diary

Ever wonder what a nutritionist eats on a daily basis? With the knowledge of what foods are ‘good’ and which ones should be avoided or consumed in moderation, it’s safe to assume that nutritionists follow a food plan that works toward living a healthier lifestyle. Holistic nutritionist and Glitter Guide contributor, Kara Stout, is here to reveal a week’s worth of her own food diary to help inspire you to create a meal plan of your own—and stick to it!

As a holistic nutritionist, I often get asked what I eat, so we thought it would be fun if I kept a summer food diary for one week to share with you. My hope is that it will inspire some healthy, simple ideas. I encourage clients, and I encourage you, to find a handful of healthy meals you love and that you look forward to eating. You will get in the routine of making these, which will cut out the stress of not knowing what to eat, and then when you’re ready to experiment and add in new meals, you can find some additional great seasonal options.

Also, I ask my clients to keep a food log or diary to help them make connections between how certain foods make them feel and also to receive encouragement from me. I review their diaries to make connections between certain foods my clients are eating and symptoms they might be experiencing (such as low energy, bloating, weight gain, etc).

If you have certain health goals, I encourage you do to the same—keep a food diary like this. Don’t worry about counting calories or counting anything, just simply write down what you ate and how you felt right after eating and then again two hours later. This will help you start to get in tune with what foods make you feel great and those that make you feel not so great.

Summer Food Diary

Kara’s Notes:

  • I love to use my dinner leftovers for lunch the next day. When I love a dinner I had, I get excited to enjoy it again!
  • For my pre-breakfast, you will notice I’m currently on a kick of drinking room temperature water with apple cider vinegar. I rotate between this and warm water with fresh lemon juice, which I tend to like more in the winter and cooler months of the year.
  • You’ll see sometimes I have a snack and some days I don’t. I listen to my body and if I’m hungry, I eat a snack and if I’m not, I don’t.
  • Same with desserts. I don’t always want a little something sweet after dinner, but if I do, I let myself! However, usually my Natural Calm drink satisfies any sweet cravings at night.
  • Smoothies are currently my favorite summer breakfast, as you will see!
  • The majority of our meals are homemade, with the occasional eating out/picking up food. Obviously this allows for healthier eating and is also much more cost-effective.
  • Not in my diary, but I also wanted to share my current daily supplements: a multivitamin, fish oil, vitamin D3, CoQ10 and a probiotic.
  • You may notice I don’t drink too much coffee. I recently cut back (was having an iced coffee with almond milk and no sugar added daily), but have noticed my migraines have decreased since decreasing coffee. I still enjoy, but just occasionally.
  • Please also keep in mind we are all different, with different bodies and different preferences. Certain foods may work great for one person and not so great for the next, which is why I encourage people to really tune in to how foods make them feel.


I typically try to stick with the Meatless Monday theme.

  • Pre-breakfast: 1 glass of room temperature pH10 purified alkaline water with 1 tablespoon of apple cider vinegar
  • Breakfast: Chocolate Almond Butter Overnight Oats (made on Sunday evening)
  • Mid-morning pick-me up: Homemade iced matcha latte with unsweetened almond milk
  • Lunch: Summer Salad made with arugula, cucumber, carrots, hearts of palm, beets, a hard-boiled egg and pumpkin seeds with lemon tahini dressing
  • Snack: Jicama sticks (from Trader Joe’s)
  • Dinner: Dairy-Free Asparagus Celery Soup
  • At night: Natural Calm drink (for restful sleep, calming the body and reducing migraines)


  • Pre-breakfast: 1 glass room temperature pH10 water with 1 tablespoon of apple cider vinegar
  • Breakfast: Green Ginger Smoothie (unsweetened almond milk, baby spinach, frozen organic blueberries, fresh ginger, chia seeds, flaxseed, collagen peptides, MCT oil)
  • Lunch: Leftover Asparagus Celery Soup
  • Afternoon pick-me up: Homemade turmeric latte. I use Golde Turmeric Wellness Blend and add unsweetened almond or cashew milk, blend in blender and pour over ice. I don’t sweeten it, but you can add a drop of liquid Stevia if you need to.
  • Dinner: Veggie Stuffed Turkey Burgers (stuffed with olives, bell peppers and spinach) without a bun and homemade sweet potato fries on the side
  • At night: Natural Calm


  • Pre-breakfast: 1 glass room temperature pH10 water with 1 tablespoon of apple cider vinegar and a little fresh lime juice
  • Breakfast: Cherry Key Lime Smoothie
  • Lunch: Leftover turkey burger with side of kale and avocado salad with tahini dressing
  • Afternoon pick-me up: Turmeric latte
  • Dinner: Zucchini noodles with roasted cauliflower and sautéed tomatoes and bell peppers in ghee butter with my husband’s homemade pesto sauce drizzled on top
  • Hump day dessert: One Chocolate Watermelon Pop
  • At night: Natural Calm


  • Pre-breakfast: 1 glass room temperature pH10 water with 1 tablespoon of apple cider vinegar
  • Breakfast: Cherry Pie Chia Seed Pudding (unsweetened almond milk, chia seeds, blended fresh cherries, cinnamon and vanilla; Wednesday night I mixed everything in a bowl, covered and set it in the fridge overnight)
  • Mid-morning pick-me-up: Small organic iced coffee with almond milk (no sweetener) at local coffee shop
  • Lunch: Whole Foods salad bar
  • Snack: Jicama sticks
  • Dinner: Pistachio Crusted Popcorn Shrimp Lettuce Cups—a new recipe my husband and I developed! I love it so much and will be sharing the recipe soon!
  • At night: Natural Calm


  • Pre-breakfast: 1 glass room temperature pH10 water with 1 tablespoon of apple cider vinegar
  • Breakfast: Peaches & Coconut Cream Smoothie
  • Lunch: The Organic Kale Salad at Flower Child (pink grapefruit, organic apple, black currant, smoked almond, white cheddar, apple cider vinaigrette). This salad is amazing. If you hate kale, I kind of think you won’t after tasting this deliciousness!
  • Afternoon pick-me-up: Turmeric latte
  • Snack: Sliced cucumbers and avocado with Himalayan pink sea salt sprinkled on top
  • Dinner: Homemade pizza and red wine night! We use the Whole Foods organic whole grain crust or make cauliflower crust, and top with organic tomato paste, add a variety of veggies and greens and organic cheese.
  • At night: Instead of drinking Natural Calm, I took my magnesium/calcium capsules before bed.


  • Pre-breakfast: 1 glass room temperature pH10 water with 1 tablespoon of apple cider vinegar, fresh juice of a quarter of a lemon and cinnamon sprinkles
  • Breakfast: Scrambled pasture-raised eggs with veggies and a side of avocado and turkey bacon with an iced matcha latte
  • Lunch: Spinach Avocado Toast with lemon and sea salt. I used the rest of the avocado we used for breakfast—I don’t want to waste those avocados!
  • Fresh Poolside Cocktail: Watermelon Wine Cooler
  • Dinner: Kale, Mango and Shrimp Salad with pine nuts, olive oil and fresh cilantro
  • At night: Instead of drinking Natural Calm, I took my magnesium/calcium capsules before bed


  • Pre-breakfast: 1 glass room temperature pH10 water with 1 tablespoon of apple cider vinegar
  • Breakfast: Pancakes! That’s pretty much a Sunday tradition. We typically make banana pancakes (just blend one banana, two eggs, cinnamon and vanilla) with a Bulletproof coffee on the side.
  • Lunch: Mango and Shrimp Lettuce Wraps, which is basically what we ate for dinner last night but in a wrap. Super easy!
  • Dinner: Cashew Crusted Lemon Salmon with Cauliflower Rice
  • At night: Natural Calm
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Author: Kara Stout

  • Honestly, this meal plan sounds like someone on a diet/weight watchers. Eating a burger without a bun? No one I know does that unless they’re trying to lose weight.

    • Hi Rachel,

      Thank you for your comment. I wanted to respond so there wasn’t any confusion. This is definitely not a diet/weight watchers plan, just my personal food diary I shared for a week this summer. As I mention, everyone’s body is different with different needs and preferences. I personally don’t eat many food items with gluten, hence the burger without a bun, plus I eat mostly whole foods. Buns are processed, so again, another reason why I typically don’t eat buns/breads. If you find you do well with eating gluten and processed breads, then that’s your personal choice if you feel great, not bloated and high energy when eating these.

      I wanted to share this food diary not for others to follow exactly like a meal plan, but for some healthy meal ideas if they are looking for that. Hopefully this post in some way was helpful for you!


  • what does your daily activity level look like? probably important to note how that correlates to nutritional needs. I think I would faint (or worse, be tempted in to some sort of binge) with this little food.

  • Wow!!! Those look so yummy! And easy to make….which I totally need. The word “refreshing” comes to mind when I read these menus. And I can incorporate some of these with what I already eat too! And I often remove one, if not both, buns on my hamburgers. Sometimes it just feels too heavy with the bun. And these are suggestions, ladies, not directives, so just try some and enjoy! Life is good! And so is food! lol :)

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