What An Intuitive Cook Eats In A Week
@TISHWONDERS
MONDAY
Breakfast: I typically like to exercise in the mornings – and nothing gets Monday off to a good start quite like a good sweat. Post-workout I like to fuel myself with a protein-rich breakfast. This usually involves eggs and some kind of vegetables. I feel my best when I eat a savoury breakfast. This morning, I had toasted sourdough with scrambled eggs, and I added cottage cheese on the side, along with some chopped up beetroot and tomatoes. Beets contain nitric oxide which increases blood flow to your muscles, making them a great post-workout choice.
Lunch: Most of my job involves working from home and filming my YouTube videos in my kitchen, so lunch is something I can usually take some time to put together. Today, I combined some leftovers from my shoot in a roasted chickpea and halloumi salad with a tahini yogurt sauce. I use chickpeas a lot – they’re cheap, versatile and full of nutrition. Rich in vitamins, minerals and fibre, they’re also high in protein, which is why lots of people like to use them in place of meat sometimes.
Dinner: Dinner was a simple and quick affair tonight. I simply heated some leftover chicken soup I had cooked up over the weekend. It’s prepared with collagen-rich bone broth and root vegetables – even in summer, I like to focus on warming, nourishing grounding foods. Soups of any kind are always on repeat in my kitchen.
TUESDAY
Breakfast: Berries of any kind are something you’ll always find in my fridge. I would go as far to say that there isn’t a day that goes by that I don’t have a handful of berries. This morning, I made porridge with chia seeds, goji berries, my favourite protein powder by FORM (I use the unflavoured one), all topped with some Greek yogurt, bee pollen and, of course, blueberries.
Lunch: It was a super quick but nutritious lunch today. There really is nothing like being able to prepare your own food, and I love throwing the most random plates together with whatever I have to hand. I paired some leftover roasted vegetables (I usually prep a big tray on the weekend, which makes quick meals in the week so much easier) with shop-bought hummus, crisped up some beluga lentils in a pan with some dried herbs, garlic powder and olive oil, and finished it off with a couple of boiled eggs.
Dinner: I look forward to having fish during the week – it’s always a highlight. I eat fatty fish that’s rich in incredible omega 3s at least twice a week. From sardines to salmon to mackerel, fatty fish is a high-quality protein that makes me feel so good. Tonight, I prepped a salmon dish that has become one of my favourites recently. It’s baked salmon served with rice, tenderstem broccoli, cumin-roasted carrots and a chilli tahini honey drizzle.
@TISHWONDERS
WEDNESDAY
Breakfast: Last night, I prepped a chia pudding with almond milk, yogurt and vanilla extract. This morning, I topped it with berries, walnuts and bee pollen. I also had a couple of boiled eggs on sourdough with pesto cottage-cheese butterbeans and anchovies. Anchovies are full of fatty omega 3s, and they’re also high in vitamin B12 and selenium, so they’re good for promoting brain and heart health.
Lunch: I like to take lunch with me when possible, but it wasn’t today, so while I was out I grabbed a tofu, chickpea and lentil salad that was also full of greens like rocket and spinach. I always include a variety of plant-based beans and legumes in my diet whether that’s chickpeas, butterbeans or lentils.
Dinner: I had a foraging and fermentation event that I attended tonight hosted by a fermented drinks brand called L.A Brewery. We were served local sourdough and whipped salted butter to begin. A starter of roasted courgette salad with wild apple mint, burrata and hot honey followed, and the main course was a greens tart. Dessert was a burnt Basque cheesecake – delicious.
THURSDAY
Breakfast: I made my savoury porridge cooked with bone broth, nutritional yeast and topped with kimchi and a jammy boiled egg. This is a great alternative for those who don’t enjoy sweet porridge. I think it’s my favourite way to prepare oats. I like to think of it as an ‘oat congee’. Oats are a good source of many vitamins, minerals and unique plant compounds. The health benefits are numerous, including reduced cholesterol and improved insulin sensitivity.
Lunch: I was working from home again, so lunch and dinner kind of became one. That’s the great thing about intuitive eating – I really just follow what my body tells me it needs and when. As long as I’m getting the right nutrients and I feel full and satisfied, that’s what matters. I heated up some leftover rice I had from Tuesday evening. Then, I cooked some minced beef in spices and served it with an avocado salad. This mince beef bowl is filling and balanced – it’s also a great lunch to prep ahead of time.
FRIDAY
Breakfast: A smoothie is a great way to get a lot of nutrients first thing, and today I made a green protein smoothie topped with bee pollen. To go with it, I had a couple of breakfast egg tacos topped with cooked cherry tomatoes.
Lunch: I like to roast three or four sweet potatoes at a time, and have them cooked up and ready to use throughout the week. They make the perfect lunch, and I can easily grab whatever’s in the fridge to make the filling. I’ve been obsessed with purple sweet potatoes recently – they’re full of antioxidants and the flavour is so rich and satisfying. I stuffed this one with a tuna filling and some quinoa, serving it with watercress, carrot and avocado and a generous serving of hummus.
Dinner: Tempeh has grown on me over the years, and I now really enjoy using it my plant-based meals. It’s a good source of protein, iron, magnesium and calcium; it’s also low in carbs and sodium. Tonight, I made a speedy tempeh stir fry with leftover vegetables that needed using before they went bad.
@TISHWONDERS
SATURDAY
Breakfast: Farmers market day is my favourite day of the week. I’ve been going to my local one for over 15 years and I still get so excited. Summer means the market is full of lush produce. I picked up so much this morning – the sweetest cherries, apricots and plums, and lots of greens including kale and rocket. Other vegetables that found their way into my bag included courgettes, mangetout, potatoes, beets and carrots. When I got home, I prepared a courgette and baked egg dish. I thinly sliced the courgettes and cooked them until they were golden. Then, I simply cracked in my eggs until they were cooked, and served it with lots of fresh herbs.
Lunch: I whipped up a delish lunch of herby creme fraiche base, roasted potatoes and smoked mackerel. Simple throw-together eats win every time.
Dinner: I had a friend come over for dinner tonight, so I prepared one of my go-to salads, which is perfect for all seasons. It’s my curry-roasted carrot, walnut and butterbean salad, and it’s full of flavour. If you’re hosting, this is the perfect sharing plate. I also cooked up some chicken thighs for a bit of added protein.
SUNDAY
Breakfast: Everyone’s favourite brunch dish is shakshuka and, after sleeping in a bit, that’s what I decided Sunday morning called for. I added some chopped kalamata olives for an extra bit of edge and served it with a piece of toasted bread.
Dinner: Because breakfast was later, I waited to eat again until we went to a restaurant called Primeur for dinner. I always go back to this place as I’m guaranteed a good meal. There were three of us at the table, so we ordered a good few plates to share including sea bass and baked saffron rice, baked tomatoes and lentils, and a lamb shoulder and olive dish. Everything was spectacular – I love that the menu always changes with the seasons.
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