My Food Diary: What I Eat In A Day – Kelsey Wells

My Daily Food Diary

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My Daily Food Diary
My Daily Food Diary

One thing that I get asked frequently is what I eat to fuel my PWR training. To answer some of the questions I get about my PWR diet, here’s a glimpse into my daily food diary. 

My approach to nutrition might surprise you — I truly believe that balanced nutrition should nourish you physically, mentally and emotionally. 

My daily food diary

I believe a holistic approach to nutrition is healthiest — this means focusing on balance, consistency, and including all types of food (and treats) in moderation.


I generally have breakfast around 7.30am, after making breakfast for my son, Anderson. I’ll usually have eggs — there are so many ways to cook them, and they are packed with goodness. 

I like to scramble my eggs with mushrooms, vegetarian sausage, spinach and cheese, or add them to a breakfast burrito. 

If I know I’m not going to have time to cook breakfast, I’ll prepare overnight oats the evening before, and top it with Greek yoghurt and berries. Oats are so nutritious, so this is perfect when I’m in a hurry! I sometimes add protein powder to my oats to make sure I’m meeting my protein requirements after a PWR workout

Morning snack

I always have healthy snacks to keep me satisfied between meals! 

Around mid-morning, I’ll generally opt for an iced latte or a choc protein smoothie. If I’m on-the-go, I‘ll have a protein bar or these homemade chocolate coconut protein bites with a latte to get me through until lunchtime. 

Sliced apple with almond butter is another delicious option that doesn’t require any preparation and that I will take with me if I’m out and about.


My lunch varies between savoury and sweet options — I really do have a sweet tooth, and I don’t believe you should deny yourself in order to be healthy! One of the most important things that I learned during my own PWR journey was that eating in a healthy, balanced way means finding food that you can truly enjoy. 

For me, this means if I do feel like something sweet I’ll opt for a vanilla chia pudding made with soy milk, protein powder and topped with cinnamon and berries. 

If I’m in the mood for something savoury, I might have a vegetarian black bean salad or this green barbeque chicken bowl. A turkey wrap is another favorite lunch of mine — or if I haven’t time to prepare anything, I’ll grab a protein shake and have it with some veggies dipped in buffalo sauce and cottage cheese or hummus. 

Afternoon snack

I don’t know about you, but I always need a little pick-me-up in between lunch and dinner! 

My afternoon snack is often an iced latte and protein bar, or fresh fruit with greek yoghurt and honey. If I’m at home, I often make a fruit smoothie with protein, like this strawberry and banana protein shake

I try to include either fruits or vegetables (or both!) in my afternoon snack to give my body the nutrition it needs to get through until dinner time. 


DInner time is family time in our house — and I sit down to eat with my husband and son as often as possible. 

In summertime, we’ll have a light meal like chicken tacos or this protein-packed spinach salad. Anderson loves to help me make salads — he’s becoming quite the little chef! 

Stir frys are also popular in our house, and in winter, I use my slow-cooker regularly. When you don’t have heaps of time for cooking, the slow cooker is perfect — simply put it on, and come home to a ready made meal! This slow-cooker quinoa chili is a vegetarian meal that can be made from pantry staples and will suit most preferences. 

Evening snack

I always have one last snack before brushing my teeth in the evening — and this is when I might have a cookie, or a healthy version like homemade oatmeal chocolate-chip protein bites

If I’m still quite hungry, I’ll have rice cakes topped with almond butter and banana, or avocado toast with a poached egg.

Balanced nutrition means eating all types of food in moderation

One thing that I will never do is deprive myself of any of the food groups — including desserts! Food should never be a source of guilt, and I encourage you to adopt this philosophy and see how it changes your own relationship with food.

If you are considering adjusting the way that you eat, I strongly encourage you to make small, sustainable changes. Remember, it’s what you do often that counts! A restrictive diet will NOT help you to reach your health and fitness goals, and can be mentally unhealthy, too. 

The most important thing is that you are kind to yourself and allow yourself to nourish your body in the way that best fits into your lifestyle.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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