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Here Is Everything I Eat In A Day

Chocolate Covered Katie What I Eat In A Day

If you’ve read any of the latest issues of People magazine, you may have noticed their weekly celebrity “What I Eat In A Day” feature.

While it’s always fun to get a glimpse into the real lives of our favorite celebrities, I think this particular column is not only misleading but also quite dangerous.

Many of the featured celebrities are listed as eating somewhere around 1200 calories per day, making it seem like this is what anyone who wants a body like theirs should also do. In one feature where the celebrity actually did eat a higher amount of calories, the nutritionist recommended she scale her portions back—even though the celebrity in question leads a highly active lifestyle and is far from overweight!

By only showing one day in the life, with no disclaimers about how much these women are consuming on average in a week or month, I think the article unintentionally sends out a dangerous message, especially to impressionable kids and teenagers wishing to emulate their favorite celebs.

The featured women look healthy and vibrant, which most likely means they’re either eating more than they claim or are just not giving the full picture by mentioning occasional splurges on drinks, dinners out, or other indulgences to account for the extra calories keeping them properly fueled.

(While 1200 calories per day may be healthy for some individuals, the USDA lists a much higher number as the average caloric needs of a young and active woman not looking to lose weight.)

I wanted to publish today’s post as my answer to the “What I Eat In A Day” feature; to show an alternative to the Hollywood standard of eating. Not all healthy women are eating the way Hollywood would like you to believe, and no one should ever make you feel guilty for eating a less-than-“perfect” diet or indulging in dessert.

When I read the weekly features, I’m shocked at how clean these girls eat. Eating clean is great… but eating should also be fun. Unless you get enjoyment out of eating only steamed veggies and proteins every day (which is perfectly fine if you really do), you’re missing out on one of life’s greatest pleasures.

(For more on this topic, see my post on Orthorexia – The New Eating Disorder.)

**Disclaimer: As always, be sure to listen to your own body or ask a doctor or nutritionist if you’re concerned about how many calories and other nutrients you should be eating. Just like the magazine feature shouldn’t be used as a guide for how much to eat for your own ideal health, today’s post is also just showing what works for one person.

So many people write to me and ask for meal plans, and it scares me because bloggers on the internet—unless they are also certified nutritionists or health professionals—should not be writing meal plans for people they’ve never met. This is an alarming way that some bloggers seem to be making money, so please be careful and trust your health only to a professional.

**To clarify: The photos in this post were taken either before or after eating. They were styled for food photography purposes and in most cases are much smaller than the actual portions eaten.


What I Eat In A Day

As a teenager, I loved sleeping until noon. Now I somehow wake up naturally around 4 am, and I immediately go looking for food! There really isn’t a typical day for me in terms of variety; but the amount I eat stays pretty constant. Exercise includes running once or twice a week (sometimes more, sometimes less) and walking quite a bit since I live in a city. I enjoy being outside and am not really a gym person.



I’ll usually grab a small handful of raw nuts, seeds, or some coconut butter. Today my hand found the bag of cashews. If I’m going running, I might make a cup of coffee and eat a bit more. Otherwise, I just sip water as I make real breakfast.



Oat bran Breakfast Bowls

Breakfast this morning was a giant bowl of peanut butter oat bran. I cooked 1.5 servings of oat bran with unsweetened cashewmilk then stirred in some peanut butter and melted a piece of a 95% chocolate bar.

If you happen to run into me at 9 am, I’ve probably already eaten chocolate at least once. Smile




Lunch is usually comprised of whatever leftovers I can find in the fridge. Some mornings are so busy that I have to pull something from the freezer. I often will make huge batches of recipes so I can keep the freezer well-stocked at all times. And by well-stocked, I mean things may or may not fall out when you open it

Lunch today was rice, white beans, and homemade Thai Coconut Peanut Butter Curry.




Snack was one of my favorite things – I call them “Extra Melty Gooey Brownies.”

They are so fantastically delicious… but I’ve never posted the recipe because they are so gooey that they often fall apart completely! Plus, I know not everyone is as big a fan of super gooey brownies as I am.

The recipe can be found in my brownie recipe archives: Healthy Brownies And Baked Goods

If it’s a baking day and I’ve eaten a lot of samples, I’ll sometimes just sample my way through snacktime and never actually sit down for a real snack.



vegan dinner

Giant Monster Salad:

  • 1 Large Avocado
  • Raw Almonds
  • Frozen Raspberries
  • Raw Pumpkin Seeds
  • Homemade Sesame Ginger Dressing
  • Trader Joes Organic Kale

Tahini and a baked sweet potato, cooked extra long until it is all sweet and caramelized.

How To Cook Sweet Potatoes – 3 Secret Tricks

Night Snack:

pistachio ice cream

2 servings of Creamy Pistachio Ice Cream – One of my top 5 favorite recipes from the Chocolate Covered Katie Cookbook.

Surprise! It’s not chocolate!!!

chocolate covered katie before

(Photo credit: Probably my mom, back in like 2005… I found this picture buried in a folder on my computer.)

Daily Total: 2,958 calories

(15g total added sugar for the day, and it easily meets the RDA for protein, calcium, and other nutrients vegans are always being asked about. I don’t worry about protein but do take daily Vitamins D, B12, and an Omega 3 supplement.)

Edit: Link To Full Nutrition Facts


4.98/5 (44)

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Published on January 21, 2016

Meet Katie

Chocolate Covered Katie is one of the top 25 food websites in America, and Katie has been 
featured on The 
Today Show, CNN, 
Fox, The 
Huffington Post, and 
ABC's 5 O’Clock News. Her favorite food is chocolate, and she believes in eating dessert every single day.

Learn more about Katie

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  1. Patricia Powers says

    I don’t believe you average around 3000 calories a day. It’d be nice if you would be more honest with yourself and others now you have so many followers you should not be posting misinformation. You look like you have an anorexic BMI, and if you did not have an eating disorder why would you need to make your oats look like a bigger portion, how about just making more oats. I know you posted a special post to address the question but it didn’t convince me and I would be surprised if it convinced you. You are a very nice person but it is very obvious to a professional that you have issues with control, diet and exercise. You do look a lot healthier and fuller than in some earlier posts when you were running yourself to the ground and that is good to see. If you keep up eating like this every day I am sure you will fill out even more healthily in no time at all, so good luck with it all 🙂

    • Jason Sanford says

      I’m on the media team for Chocolate Covered Katie, which means I work with her closely and can assure you that she very much does eat. A lot. Sometimes more than what is posted here. It is her job to research and know nutrition and post low calorie options to make the blog accessible to her audience, many of whom have requested these options. The low calorie options do not necessarily reflect what Katie makes for herself at home, as she has mentioned on the blog. You are entitled to your opinion, but please remember that different people have different metabolic needs based on genetics, age, activity level, and other factors, and please also remember that telling someone they look anorexic can be just as hurtful as telling them they are overweight.

  2. Sarahaha says

    Women are especially vulnerable to diet traps that convince them they should only eat 1200 calories a day. (And yes… I think many celebrity women are fibbing about how much they eat, because they’re expected to. Much like how male celebrities claim they go to the gym for 4-6 hours a day, which is absurd.) And in reality, most women are unaware that one of the reasons they are struggling with weight is that they aren’t eating enough. The human body holds on to energy (calories… food…) when it feels that it is necessary for survival. That weight becomes stubborn because your body thinks you need it due to famine… a famine you’re creating! If you eat a healthy amount regularly, your body will not so desperately cling to every joule you put in it. You have to convince your body you’re not in a food shortage and it doesn’t need to keep you alive off your energy stores.

  3. Kathy Baxter says

    Hi katie. Thank you for this realistic approach to improving health and dietary habits. I am 61 years old and last july, at my heaviest weight of 205 lbs I took a flight home to visit my father who is living with Alzheimer’s disease. I felt horrible…was bloated, had headaches, back pain, IBS and fibromyalgia. When I retuned home a week later I knew I had to take charge of my health and set out to make some much needed health changes. I quit all soda…I only drank diet soda but since there is nothing even remotely healthy about diet Dr. Pepper it had to go. In it’s place I drink purified water with natural fruit essence…or sometimes La Croix flaved bubbly water if I want that soda experience. I now eat gluten free (this has eradicated my IBS), dairy free ( I eat plant based dairy, flax milk, almond milk…always unsweetened, Miyokos vegan cashew butter (delish), Nut Tree, Chaoi, and Daya vegan cheese), I don’t eat any grains except oats and brown rice. I watch my salt intake, eat only plant based protiens, beans, chicken, turkey, seafood and eggs…. no pork or red meat. I use Erythitol, light maple syrup in moderation or stevia. I include plenty of healthy fats ( cocoanut oil, EVOO, avocado, cashews, walnuts), veggies make up alot of my meals and fresh fruit. I make up batches of power balls and chocolate avocado mousse and keep on hand for my sweet tooth as well as dark chocolate bars I get from the health food store. I started making my own salad dressings, guacamole, salsas, sauces and marinades. Eating this way I have been able to come off my blood pressure medicine, with an A1C of 4.8 I am no longer pre-diabetic, and have lost over 60 lbs and have gone from a size 16-18 to an 8-10…which for me at my age with an average build and at 5’3 looks svelte and healthy. I move around alot and walk outside when the weather permits. Just recently…6 weeks ago I gave up alcohol…which resulted in the loss of an additional 10 lbs. Since I have Hoshimotos disease, which is a form of hypothyroidism none of my success can be attributed to a high metabolism. My Doctor is astonished and says I am in better health than he is…and he is millennial! I now LOVE to create healthy recipes, enjoy shopping for groceries and do a good bit of meal prepping. I say all this to let anyone out there who is looking to improve their health and maybe lose some weight that it is not about what the scales say…because if you exercise alot and build muscle where there was fat then muscle weighs more than fat so you can easily be decieved into thinking that more exercise equals less pounds. I aimed for healthy and happy and I got it. I don’t have to cheat because there are so many healthy and delicious options out there so I never feel deprived. BTW..,eating healthy does not have to break the bank…I shop predominantly at Aldi for there great prices on fresh produce and for their terrific healthy food options. I thank you for your sensible approach to healthy eating and for your incredible devotion to us…your grateful readers. May God richly bless you! Kathy

  4. Liv12 says

    Dear Humans:

    I’m 12, Truning 13 on November 5th! I’m 5’4, and about 80 lbs. I run about 6 miles per week, and I’m very very athletic.(Surfing, running, skateboarding) Katie is a healthy young women, and I don’t know why everybody gives her a hard time about self image! Everybody is differnt, some a tall and wide, some short and thin, god made all of us, we are on this earth for a short time, make the most of it!


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