This post may contain affiliate links for which I earn a small commission at no extra cost to you. For more info, check out my Disclosure Policy. Thank you for your support!

People often ask me what I eat in a day. They are also especially surprised when I tell them it usually consists of five or six meals. I’m lucky enough that my boyfriend is also my personal trainer (perks!) so I’m constantly working to improve my health and clean up my diet. I’m hoping through this, not only will I get leaner and grow stronger, but I might also be able to help tackle my ongoing thyroid issues…

Food preppin'
Food preppin’

My current mission is to lean up before the Christmas blowout (and get into the perfect party dress!). My nutrition is all tailor-made for me, relying on the fact I train around three – four times a week and also do yoga twice a week too. The general plan is that I follow macros (protein, fats and carbs) and have a calorie limit, but hitting my macros for the day is the main aim. I get carbs post workout, and on non-training days I don’t eat carbs.

I love it – I’ve been on the plan properly  for 10 days, dropped 0.6% body fat and maintained my weight. I’m feeling better already – the next mission is to cut the coffee consumption and up my water intake. That’s going to be tough! So for those who are interested, here’s what a typical day looks like for me…


I love omelettes – or ‘nomlettes’ as me and Steve call them – and they are my go-to breakfast. I normally have either minced beef or diced chicken with feta in my omelettes, and plenty of spices to add some flavour. I love chucking some cress on top, and sometimes I substitute the feta for gouda for a gooey, cheesy feast!

Cheesy 'nomlette'!
Cheesy ‘nomlette’!

I eat this alongside an Amazing Grass greens shake (a healthy gut is so important when you have coeliac disease!) made with 400ml of water, which is a good way to hydrate after sleep! Once I’ve demolished this, I’ll have a filter coffee made with almond milk.


I have two ‘lunches’ in a typical day – one at around midday, and one around 4pm before I go to train after work. These are 99% of the time salad based, but I try to mix them up to make them interesting.

Meal prep to the max!
Meal prep to the max!

I mostly have chicken or turkey breast steak, and sometimes chuck some prawns in the mix, all flavoured with a mix of spices and herbs. Nando’s peri peri rub is a firm favourite!

I’ll often have these with either feta or avocado, or flavoured olive oils, and if I have time I’ll add some mixed roasted veg, such as peppers, to liven up the salad leaves a bit.

I always prep my meals in advance if I can, so I can work out a day’s nutrition in advance, and dinner is the only hot meal I’ll cook from fresh. I find it easier to manage if I roast up a large tray of chicken and the divide it out over a few days. People always make the excuse ‘I don’t have time to eat healthy’ – but it’s so easy! You just have to make the time.


Dinner is where I can add the most variety to my diet so I can cook everything from scratch. Favourites are sausages and veg, chilli con carne, or as a special treat, cauliflower pizza! All low carb options, but if I am training that day, I will have rice in my post-workout meal. I also enjoy stir fries, or sometimes I’ll have something like home-made chicken kievs, using ground almonds instead of polenta to coat them.

Cauliflower pizza
Cauliflower pizza
Slow cooked beef chilli
Slow cooked beef chilli



If I’ve got enough calories left over, I’ll often manage to work in a ‘treat’ meal which is sweet and naughty-looking, but never breaks the diet! Stacks of protein pancakes, Fage Total Greek yoghurt and berries, Muscle Mousse protein dessert and protein waffles are all regulars.

Protein pancakes with blueberries and Fage Total Greek yoghurt
Protein pancakes with blueberries and Fage Total Greek yoghurt

Walden Farms sauces have been a life-saver for me. They’re zero calorie and gluten free but really help to add flavour to otherwise bland meals.


I regularly take the following supplements:

  • Multivitamin
  • Fish oils
  • HCL (to aid digestion and acid reflux)
  • Zinc
  • Lysine (to help prevent cold sores – see blog post here)
  • Probiotic (again, gut health is key to a healthy immune system!)

I hope this has helped to clear up a bit about what I eat. How does your day compare to this? Comment below and let me know!

You Might Also Like:

About Sarah Howells

Hi, I'm Sarah! Diagnosed with coeliac disease 20 years ago, I'm on a mission to create the best gluten free recipes since sliced bread. No fruit salads or dry brownies here.

Leave a comment

Your email address will not be published. Required fields are marked *

1 Comment

  1. I have celiac (so gluten free too), but I also have food allergies (including egg- so I never have an omelette for breakfast 🙂 ). I don’t really eat the same thing every day, I always switch it up.

    I always have at least one homemade soup in my fridge from the fall through the Spring. I freeze them in individual sized portions, so that if I don’t have time to make a lunch or a dinner, then I pull one of them out.

    Otherwise, I eat and moderation, and have a bit of everything everyone else eats: salads, soups, meat dishes, pasta dishes, waffles, cookies, fruit, stir fry, etc.