What I ACTUALLY ate in 7 days
What I ACTUALLY ate in 7 days
My 7-Day High-Protein, Low-Carb Meal Plan for Fat Loss, Energy, and Feeling Good
Hey everyone,
I see a lot of ‘what I eat in a day’ videos online and I’m always left feeling the same thing - is that really what you had? To me its always soo perfect, soo polished and not a crumb out of place. So, I thought I would give it a go myself and see what happened …
I wanted to share a real, honest look at my week, including any missed meals and kitchen mishaps. As a wellness coach having worked with hundreds of private clients - a piece of advice I give to any of them looking to improve their nutrition is stop eating just emotionally and let's get a plan together. So that’s what I did! I considered my goals and wrote out a 7-day high-protein, low-carb meal plan, designed to help lose a few pounds, boost energy, and feel as good as possible. This plan is not a super perfect, one-off special, but instead something to try, learn from and continue. With this plan I’m also going to show you what real life looks like - days when I missed meals, a day where my Crohn’s flared up, and even times when life got in the way.
Below, I’ve included a breakdown of what I ate each day, with a full shopping list, recipes, a little of the thinking behind the day and some pictures. Enjoy
Why High-Protein, Low-Carb?
So why do us trainers bang on about protein? Well, protein is key for keeping you feeling full, building muscle, repairing your body and fuelling you for the day. Reducing carbs helps manage and balance energy levels, without feeling sluggish or bloated, In fact the opposite. I tapped into a very rich source of energy to burn … my excess body fat. My goal with this plan was to focus on quality protein sources like chicken, eggs, fish, and beef while keeping carbs to a minimum and vitamins and minerals high!
What Real Life Looks Like
This meal plan reflects what I truly ate over a week. Some days, I followed it perfectly. Other days, well, life happened. I missed a meal here and there, and there was even a day where I didn’t eat at all due to a Crohn’s flare-up. That’s reality, and it’s okay to not be perfect! If a client ever sends me their eating diary and it’s perfect … I’m suspicious. Your body has it’s ups and downs, and you need to listen to it. The important thing is to stay consistent most of the time. No metaphorical wagons to fall off here.
Day 1: A Solid Start
Breakfast: Scrambled eggs with spinach and turkey bacon
300 kcal, 25g protein, 4g carbs, 20g fat
Lunch: Grilled chicken breast with salad
450 kcal, 40g protein, 10g carbs, 20g fat
Dinner: Grilled salmon with green beans
450 kcal, 40g protein, 10g carbs, 25g fat
Total: 1,200 kcal, 105g protein, 24g carbs, 65g fat
Day 2: Life Gets Busy - Quick Meals!
Breakfast: Greek yogurt with almonds and berries
450 kcal, 25g protein, 25g carbs, 25g fat
Lunch: Leftover salmon with salad
500 kcal, 40g protein, 10g carbs, 30g fat
Dinner: Chimichurri chicken breast with peppers
600 kcal, 50g protein, 15g carbs, 30g fat
Total: 1,550 kcal, 115g protein, 50g carbs, 85g fat
Day 3: Steak Day
Breakfast: Eggs and turkey bacon
400 kcal, 25g protein, 5g carbs, 30g fat
Lunch: Chicken breast and garlic mushroom wraps
500 kcal, 40g protein, 10g carbs, 25g fat
Dinner: Grilled steak with roasted carrots
550 kcal, 45g protein, 20g carbs, 25g fat
Total: 1,450 kcal, 110g protein, 35g carbs, 80g fat
Day 4: A Flare-Up
This is where real life comes in. I have Crohn's and on this day, I wasn’t feeling great and didn’t eat much at all. I spent most of the day hydrating and resting, which is an important reminder—your mind & body is always the priority. If you have a chronic condition like me, some days just don’t go as planned. The key is to bounce back when you're able to.
Day 5: Back on Track
Breakfast: Protein smoothie - Protein powder, banana, & oat milk
400 kcal, 30g protein, 10g carbs, 20g fat
Lunch: Leftover chicken breast with spinach and peppers
500 kcal, 40g protein, 12g carbs, 25g fat
Dinner: Grilled shrimp with Pak Choi
500 kcal, 40g protein, 15g carbs, 20g fat
Total: 1,400 kcal, 110g protein, 37g carbs, 65g fat
Day 6: Weekend Cooking
Breakfast: Spinach and cheese omelet with bacon
400 kcal, 30g protein, 5g carbs, 25g fat
Lunch: Leftover shrimp and veggies
500 kcal, 40g protein, 15g carbs, 25g fat
Dinner: Ground beef (sachet of BBQ flavouring) with roasted carrots
600 kcal, 45g protein, 20g carbs, 35g fat
Total: 1,500 kcal, 115g protein, 40g carbs, 85g fat
Day 7: Simple and Easy
Breakfast: Scrambled eggs with spinach
300 kcal, 25g protein, 5g carbs, 18g fat
Lunch: Leftover ground beef bowl - side salad
500 kcal, 40g protein, 15g carbs, 25g fat
Dinner: Chicken burgers with side veg
500 kcal, 40g protein, 10g carbs, 30g fat
Total: 1,300 kcal, 105g protein, 30g carbs, 73g fat
Why I Loved This Plan
Even with life’s ups and downs, this meal plan gave me structure and helped me stick to my goals most of the time. It’s not about being perfect—it’s about making progress and feeling better in the long run. Plus, the high-protein meals kept me full, energised, and made meal prep easier since I often had leftovers for lunch the next day.
Cook Once, Eat Twice
It was so pleasing to get to lunch time and think “Ah I don’t have to cook again!” Always incorporating your evening meals into some aspect of tomorrow’s lunch is essential for me.
Ready to Try It?
If you’re looking to lose a few pounds, maximise your energy, and feel good again, this high-protein, low-carb meal plan could be a great fit. Below, I’ll share the full shopping list, some recipes, and pictures of the meals I made.
Whether you’re following it perfectly or adapting it to your own lifestyle, the important thing is to stay consistent and listen to your body. Life isn’t perfect, and neither is your meal plan - what matters is making healthy choices when you can. Structure is key in this busy life.
Need Some Personalised Help?
If you’d like some personal guidance with your nutrition and need help creating a bespoke plan that suits your goals and lifestyle, feel free to contact me. I’d love to work with you to create something that helps you feel your best.
Shopping List
Protein
Chicken breasts (frozen)
Salmon fillets (frozen)
Prawns
Steak (your choice of cut)
Eggs
Vegetables
Mushrooms
Spinach
Green beans
Carrots
Bell peppers
Spring greens
Pak choi
Bean sprouts
Red bell pepper
Fats & Dairy
Olive oil
Coconut yogurt
Walnuts
Almonds
Cheddar cheese (for the omelette)
Carbohydrates
Sweet potatoes
Whole wheat wraps
Seasonings & Condiments
Paprika
Cajun seasoning
Garlic
Lemon
Chilli flakes
Dark soy sauce
Fresh parsley
Fresh basil
Dried herbs (parsley, rosemary, etc.)
Salt & pepper
Recipes from the Meal Plan
Here are some recipes from my meal plan that you can easily recreate at home. They’re quick, flavourful, and packed with the nutrients you need to stay on track. I’ll be adding pictures soon—so stay tuned!
Scrambled Eggs with Sautéed Garlic Mushrooms & Spinach
This dish is healthy, packed with flavour, and takes just minutes to whip up!
Ingredients:
2 garlic cloves, finely chopped
A handful of mushrooms, sliced
A generous handful of fresh spinach
2-3 eggs
Instructions:
1 Heat a little butter in a pan and add your garlic and mushrooms. Sauté until soft and golden.
2 Remove from heat and toss in spinach. Stir until it wilts and soaks up all those delicious flavours.
3 Gently scramble your eggs over medium-low heat. Be careful not to overcook—creamy is key!
4 Plate, season to taste, and enjoy.
Pro tip: Don’t rush your eggs—low and slow makes them perfectly fluffy!
Paprika-Spiced Roasted Chicken Breast
Ingredients:
1 chicken breast
1 medium sweet potato (cut into chunks)
1 cup of spring greens
1 tsp paprika
1 tsp Cajun seasoning
1 tbsp extra virgin olive oil
Juice of half a lemon
Salt & pepper to taste
Instructions:
1 Preheat oven to 200°C.
2 Rub the chicken breast with paprika, salt, and pepper. Place on a baking tray.
3 Toss the sweet potato cubes with Cajun seasoning and olive oil. Spread on the tray next to the chicken.
4 Roast for 20-25 minutes until the chicken is cooked through and the sweet potatoes are golden.
5 Steam or sauté the spring greens while everything roasts.
6 Drizzle the greens with lemon juice and olive oil for a zesty finish.
Cajun-Spiced Salmon Fillet with Green Beans and Crushed Almonds
Ingredients:
1 salmon fillet
1 tsp Cajun seasoning
A handful of green beans
1 tbsp crushed almonds
A pinch of chilli flakes
Instructions:
1Rub your salmon fillet with Cajun seasoning and a little oil. Grill or pan-sear until crispy on the outside and tender inside.
2 Steam or sauté your green beans until tender.
3 Toast the crushed almonds with chilli flakes in a pan for extra crunch.
4 Serve the salmon with green beans and sprinkle the almond topping on the beans.
Pro tip: A squeeze of lemon adds even more flavour!
Coconut Yogurt with Mixed Berries, Walnuts & Toasted Almonds
Ingredients:
3 tbsp coconut yogurt
A handful of mixed frozen berries
Walnuts
Toasted almonds
1 boiled egg
Coffee on the side
Instructions:
1 Add the frozen berries to your coconut yogurt and let them soften for a few minutes.
2 Sprinkle over some walnuts and toasted almonds for texture and healthy fats.
3 Serve with a boiled egg and your favourite coffee.
Pro tip: Keep sugars low by choosing natural coconut yogurt.
Chimichurri Chicken with Roasted Red Bell Pepper and Green Beans
Ingredients:
1 chicken breast
1 red bell pepper
A handful of green beans
For Chimichurri Sauce:
Olive oil
Fresh parsley & basil, chopped
1 garlic clove, chopped
Zest of 1 lemon
Chili flakes, salt & pepper
Instructions:
1 Roast your chicken breast and bell pepper.
2 Boil or steam the green beans.
3 Mix olive oil, herbs, garlic, lemon zest, and chilli flakes for the chimichurri.
4 Drizzle the sauce over the chicken and veggies.
Pro tip: Make extra chimichurri to keep in the fridge!
Piri Piri Chicken Wrap with Garlic Mushrooms & Spinach
Ingredients:
Leftover piri piri chicken
1 wrap
Chestnut mushrooms, sliced
1 clove garlic, chopped
Spinach
Parsley, black pepper & chilli flakes
Instructions:
1 Reheat leftover piri piri chicken.
2 Sauté mushrooms and garlic, then stir in spinach at the end.
3 Assemble the wrap with chicken, mushrooms, and spinach, and season with pepper and chili flakes.
Pro tip: Add lemon juice or yogurt for a tangy contrast.
Pepper Steak with Honey Roasted Carrots
Ingredients:
1 steak (your choice)
Carrots, halved lengthways
Honey
Fresh herbs like parsley & rosemary
Instructions:
1 Season steak with pepper and cook to your liking.
2 Toss the carrots in oil and roast until nearly done, then drizzle with honey to finish.
3 Slice the steak and serve with the roasted carrots, topping with fresh herbs.
Pro tip: Let the steak rest before slicing to keep it juicy.
Garlic Mushroom & Cheese Omelette
Ingredients:
Mushrooms, sliced
Garlic, chopped
3 eggs
Grated cheddar
Spinach, herbs, chilli flakes, walnuts
Instructions:
1 Sauté mushrooms in butter, adding garlic for extra flavour.
2 Pour over beaten eggs, then sprinkle cheddar on top.
3 Serve with spinach, walnuts, herbs, and chilli flakes.
Pro tip: Cook mushrooms low and slow for rich flavour.
Garlic Prawn Stir Fry
Ingredients:
Pak Choi
Bean sprouts
Prawns
Garlic
Olive oil
Stir fry sauce
Instructions:
1 Cook pak choi and bean sprouts in a hot pan.
2 Separately, sauté prawns with garlic and herbs.
3 Toss everything together and drizzle with stir fry sauce.
Pro tip: Add chilli flakes or ginger for extra kick!
Air Fryer Roasted Chicken with Sweet Potato & Bell Pepper
Ingredients:
Chicken breast or thighs
Sweet potatoes, cubed
Bell pepper, sliced
Paprika, garlic powder, olive oil
Instructions:
1 Toss sweet potatoes and bell peppers with olive oil and spices.
2 Cook everything in the air fryer until crispy.
3 Make extra to use for lunch the next day!
Pro tip: Air frying gives you that roasted flavour with minimal oil.
Feel free to adjust the ingredients to suit your tastes or use what you have on hand! Add your own spin to these meals and enjoy the journey of eating clean while staying satisfied. Let me know in a message or email if you’ve tried any of these!
I hope this meal plan gives you some inspiration for your own journey towards feeling great and reaching your goals. Whether you’re managing a busy life, dealing with health challenges, or just looking to drop a few pounds, it’s all about finding what works for you. If you’d like some personal help with your nutrition or want a bespoke plan tailored to your needs, feel free to reach out. I’d love to support you on your journey
Until next time,
Caerey - The Wellness Coach.
