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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.

Morning:

cashews

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.

 

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:

lunch

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:

brownie

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.

 

Dinner:

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 (49)

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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.

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160 Comments

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  1. Lena says

    Thank you for this post, Katie! I know so many people that are confused by these kind of articles in magazines. So many women have a false expectation about what they body needs everyday to function. I actually eat about the same amount as you. Some people won’t believe me that you can eat until you’re satisfied without worrying about your calorie intake. If you eat a goodbalance between healthy fresh food and some treats, it’s totally fine. Sure you shouldn’t sit all day and do some exercise from time to time. Oh and I’ve noticed that you can actually eat more as a vegan – at least that’s my experience.

    Best
    Lena from healthylena.de

  2. Emily says

    Thank you so much for sharing. I love reading your blogs for how health and body positive they are, and you are right – though I have never seen those articles mentioned, they sound extremely misleading and I wonder into the intentions of them. It IS all about moderation and a healthy LIFESTYLE, as your posts so often remind us!

  3. Lauren says

    I love this post. Eating fewer calories doesn’t mean you’re healthy. You showed the propper way to eat healthy. That gooey brownie looks great by the way I would like to know the recipe even if it does fall apart. 😉

    • Holly says

      Bingo! Time of life has a lot to do with what you can get away with eating eating. A few months ago, I weighed 175 pounds which was as much as I weighed at the end of my first pregnancy. I hadn’t really changed anything over the years and was always right around 130 (which felt good and right for me at 5’5″). I hit 40 and it seemed like my body changed over night as far as how many calories I needed to maintain my weight. A few months ago I finally had to reconcile in my mind that my body in my 40’s in much different than my pre baby body in my 20’s and 30’s. I do eat 1200 calories per day right now and have lost a steady 2 pounds per week since May and am down to 135 pounds and feeling much better. As far as maintaining, I am guessing I won’t be able to eat more than a few hundred calories more a day to do that (I am guessing 200-300), but I don’t know. I have been tracking everything on Excel, including calories burned on my Fitbit (which takes into account BMR plus activity) and aim for all my macronutrient and calorie needs to be met, and then I work towards a 1,000 calorie deficit per day (which is 7,000 per week. 3,500 calories in a pound…so 2 pounds of fat per week). I have to walk about 15,000 steps per day to get there (so about 1 1/2 hours of good fast paced walking per day). Much of the diet advice and weight loss tips I have seen are really geared towards women in their 20’s and 30’s I think. As you get older, it’s a game changer. That’s why so many women in their 40’s and up put on weight at that point.

      • Jackie says

        I am right there with you, Holly! I wish I had better news for you, but when you hit 50 your metabolism is likely to slow down even further (it happened to me). I can eat 2000 calories per day, TOPS, and maintain my weight (right around 135). But, I have to make sure I run four miles every day and take at least two long walks as well. I, too, obsessively track everything with my FitBit and the online tracking tools that FitBit offers. I also have an Aria scale and weigh myself daily so things don’t get out of hand (which happens terrifyingly fast when you’re older). Sadly, it doesn’t matter if I’m eating healthy cashew butter or Twinkies. I even tried Paleo for a year (I don’t like meat, which I thought would help) and managed to gain 10 pounds (because they tell you not to weigh yourself all the time). I’m back eating mostly vegan food and struggling to get back to 135 after being sick for six weeks and being unable to exercise. I gained seven pounds! When I was 25, I lived on hotdogs, Hamburger Helper, Ben and Jerry’s, and pizza, all without gaining an ounce. Such is life!

        • Joan says

          SO so true. I am 57, and never had a weight issue until after turning 47….I gain so easliy and it does not want to come off. I have to watch the amount I eat ALL the time. Doesn’t help that I have a desk job.

        • Joy says

          Ladies, please get the book Trim Healthy Mama from your local library (or buy it on Amazon for around $15) if you are having weight issues no matter your age! You don’t have to count calories or do rigorous exercise all of the time. My sister lost 10 pounds easily, and I’ve lost about 4 since I really don’t need to lose a lot. But I’ve never been hungry with Trim Healthy Mama and I’m still able to lose weight. It’s fantastic!

  4. Claire Elizabeth says

    Katie, you are an inspiring young woman, a fantastic role model, and a ray of sunshine. Thank you for being so open and honest on your blog. It’s truly refreshing, as some people on the internet can be so superficial these days. 2,958kcals is wonderful fuel for a day! My naturopathic doctor encourages me to aim for the same (~3,000kcal) as I naturally have an extremely high metabolism and love to be active. I agree that magazines and articles on “what to eat” can be dangerously misleading. You and I and many many other young adults are living proof that every body works differently. I’ve tried the low-fat diet fads, and they’ve wrecked me time and again. This post is very helpful to me, especially in this season of recovering from an injury prolonged by dietary-lipid-deficiency. I love your recipes and make them often. They help me to eat healthy dietary fats to fuel my dreams. I’m so thankful to have found your blog 3.5 years ago! Thank you CCK for helping to fuel this energetic athlete!

  5. Kathy says

    Hi Katie! I am so happy you posted this! I am in the process of taking pictures for my own post for next week, called “What I eat in a week”. It is so true that these daily food posts can be misleading and I am so happy to see another like-minded person! Keep doing what you do and loving life!

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  6. Amber S. says

    I’m glad I’m not the only one who finds that segment of the magazine ridiculous. It’s a gross misrepresentation of caloric needs for active young women. I dont know how these women even get out of bed, i could not live off what they eat! Such a refreshing post! Thanks for sharing!

    • Emma says

      You are definitely not the only one! I’ve read that segment in the magazine so many times and questioned my own eating habits, which include a heck of a lot more calories than just eating plain oatmeal with nothing in it for breakfast and a shrimp salad with a glass of water for lunch, and it’s made me wonder so many times if I’m being unhealthy (I don’t feel unhealthy, which is why it always confused me) or if I should change or cut out all sweets or whatnot. I’m glad you and Katie are speaking up about this, because it has confused me every time I read it. The media is very influential and that’s not always a good thing.

  7. Do your math says

    People also have to consider their resting metabolic rate and their activity levels. As an overweight woman in her early 30s with an RMR of 1717 who is actively losing weight, I’d quickly gain weight eating the same diet that Katie does.

    There’s more to it than simple calories in, calories out, but people looking to lose weight need a deficit. It’s nearly impossible to outrun (outexercise) overindulgence.

    • Holly says

      Exactly…I just posted a reply about the math issue above. I have lost 40 pounds since May and I track everything. I am losing 2 pounds per week on 1200 calories plus walking briskly 1 1/2 hours per day. If I increased my calories of quit walking I would likely maintain, but if I ate almost 3,000 calories per day…I would definitely gain. According to my Fitbit (which tracks BMR and activity calories burned ), I currently burn anywhere from 2,200 calories per day to 2,500 calories per day. At 3,000 calories, I would have at least a 500 calorie excess per day. At that rate, I would put on 1 pound per week at my current activity level (and I don’t think I am a slouch), I wasn’t eating that much before I started losing the pounds. Good luck to you on the weight loss! It’s quite the journey

  8. Emily says

    Thank you so much, Katie, for this extremely refreshing perspective. For myself personally, I know I feel best when eating approx. 2500, however often feel incredibly guilty doing so. For the past several years I’ve been struggling with phases of amenorrhea as well as occasional ‘out of control’ eating. I know deep down this is due to my persistant calorie restriction – around 1700-1800. I find caloric intake such mental conflict, due to the fact that (as you said), we are often encouraged that 1700-1800 is actually TOO MUCH. I feel that consuming this amount that is sort of a compromise between what we are told we ‘should’ be eating and what I feel my body actually wants.
    Sorry for the ramble. I just had to explain why I am so grateful for your post. I believe that there would be many more confident, productive, and inspired women out there if more of us could cast aside this ridiculous ‘standards’ and simply listen to our bodies.
    Thank you! xx

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  9. anonymous says

    Actually her blog has the opposite effect. As someone with an eating disorder this post and her blog inspire me to have a BETTER relationship with food not a worse one. I see mainstream media talk about cutting calories and that its “sinful” to have dessert and then I read such a positive message on here about the importance of intuitive eating and seeing food as nourishment and something that is associated with GOOD things. I’m also not really sure how you can say she miscalculated when she didn’t list amounts for the foods she ate.

    Trust me I know calories. They can add up fast when you’re talking about an extra tablespoon of peanut butter, nuts or other high calorie foods like that and her calculations seem like they’re probably pretty accurate. I don’t know if you have a history of disordered eating too and that’s why you’re commenting but I can tell you that her blog for me has been so helpful in seeing food and health in a more positive light.

    • Debbie Smith says

      PLEASE PLEASE PLEASE share extra melty gooey brownie recipe, this is exactly how I like my brownies!!!!

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  10. Michelle @ Modern Acupuncture says

    Thanks for sharing, Katie! Absolutely love the idea of tahini on a roasted sweet potato – definitely going to give that a try. And that pistachio ice cream looks amazing! Your book is on my gift list, so hopefully I’ll have that recipe soon!

  11. Valerie says

    Looks like a great healthy day of eating, Thanks for sharing! I will say that I am completely upset that you are holding out on the Extra Melty Gooey Brownies recipe! I am a huge fan of fall apart desserts. I microwave almost all desserts before eating just to get that softness (even ice cream) Don’t judge me LOL! Just PLEASE share that recipe, who cares what others think. Put the fall apart warning in the recipe description and people who don’t like that kind of thing simply don’t have to make it. That brownie was the one thing you ate that I wanted to search for the recipe. Not because you didn’t share it (I hadn’t even read the comment yet) but because it looked so scrumptious!

    Thanks Katie. Love your blog!

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  12. Trish says

    Thank you for sharing. I would love the recipe for the Extra Melty Gooey Brownies!! I’ve been looking for that type of brownie recipe FOREVER! I’m not a fan of super dry, cakey brownies. Please consider posting it! 🙂 Sending you lots of love and hugs!

  13. Kara says

    Thank you for being such a good role model. I respect and appreciate you immensely. The world needs more people like you!

  14. Stephanie says

    I think you may have missed the point of this post. As Katie mentions, calorie and nutrient needs vary and everyone has to listen to their own body or doctor/naturopath when the decide what to eat in a day. You cannot assess how many calories someone needs to eat just by looking at them.

    Katie, thanks for another great, positive post! I’d love to see that brownie recipe – gooey brownies are the best kind 🙂

  15. Susie says

    Wow… you must have a super-fast metabolism and I am envious… a gift of your genetics, perhaps, or maybe just youth. At nearly 59 years old, I try to keep my daily intake around 1200 calories (with 2 gym days and 2 Zumba days a week) for a slow weight loss with a weekly splurge or two. I’d love to see how your day breaks down nutritionally into fats, carbs, protein. Do you ever enter your food intake in myfitnesspal.com or another calculator? If so, showing us a true week (or more) of your eating would be even better than just one day! Thanks for sharing, even though, as you said, one size does NOT fit all!

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  16. Maggie says

    Wow, that’s a ton of calories… how much do you exercise/how active are you on average? (If there’s already a post on this somewhere, please send me that way). Sorry to sound negative as I usually love your blog, but knowing what you eat and the associated calories/macros isn’t very useful without knowing activity levels. It can encourage unhealthy overeating just as much as the celebrity articles can encourage eating too little.

    • Maddie says

      That really is NOT a TON of calories for any person who is relatively active day-to-day. It is in NO way overeating for most people, which is what (I believe) was the entire point of this post. What we are lead to believe is “normal” is absolutely not.

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      • Maggie says

        I never said it was overeating for most people. I’m just saying both this post and the celebrity articles have the same downfall of not including the person’s activity level.

    • Paula says

      “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.”

      Katie told you how much she exercises in THIS article Maggie.

  17. Maddie says

    Thank you so much for posting this. It’s so terrifying that magazines or other people on blogs would encourage a diet for ANYONE without knowing their situation or being a doctor or registered dietician. This reality check is wonderful and should be shared EVERYWHERE. You’re such a role model.

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  18. Marsha says

    Thank you for sharing and for being real. Most gals would be mortified to share that they eat nearly 3000 calories no matter how they looked or how much they exercised. Love your stuff! Keep sharing and keep testing recipes 😉

    • Chocolate Covered Katie says

      I’ve seen this as well, and it’s ridiculous! I’m always shocked when I hear someone say they feel like they need to hide how much they eat because society sends out the message that it’s not “ladylike” or “clean” to eat so much. Guys can eat disgustingly large amounts without being judged, and it should not be a double standard.

  19. kaye says

    I agree. There is absolutely no way she is eating that many calories and maintaining her current weight/figure. Kudos for realizing everyone is unique and requires different regimes. But come on be realistic don’t lie.

    • Hannah says

      I absolutely disagree. Different people have different energy needs. I eat around 2000 calories a day, but my sister eats easily 3000 calories a day and is teeny tiny.

      I think what people don’t realize is, as Katie said, that some people who eat much less then have days where they eat (or drink) much more. So it evens out.

      • Karen says

        Someone mentioned this in another comment, and I don’t know if it’s true, but I have heard that vegans need more calories. I’m not sure if this is because their bodies are more energy efficient or vegan food burns faster or if it’s not even true at all, but I have found that since going vegan, I seem to be able to eat more calories than I used to, especially fat.

    • Heather says

      I eat roughly the same amount of calories, also from plant based sources, and have always been slim. Genetics and activity levels definitely play a part, but natural, less processed, whole food is more nutritionally dense. Just because someone has a different experience than you doesn’t mean they are lying. 😉

  20. Rebecca Wright says

    Thank you for this post, its awesome 🙂 also I would LOVE the extra gooey brownie recipe as I honestly love under-cooked brownies, cookies, and such. I actually make your Chocolate cake in a mug and either eat it raw or heat it just enough so the sides cook and most is still liquidy cause I’m special 😛

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  21. katy with a y says

    Please. You didn’t write this post to “help” impressionable young women with insecure body imagee and falling victim to hollywood’s standards of thinness and beauty. You wrote it because people have been criticizing you (again, I know, and it’s not fair) for potentially photoshopping your images and thus implying you are yourself trying to look thinner. It’s pretty transparent – “see? Look how much I eat and I’m still skinny – so there!” Which is fine, haters gonna hate, but at least be up front about it.

  22. Toni says

    I don’t know about anyone else but I, for one, would love to try your recipe for Extra Melty Gooey Brownies. All the other recipes I’ve tried are super good. I expect this one is too.

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  23. Amy says

    It blows my mind how no matter how positive a post may be there are always negative nellies. To those people: didn’t your mother ever tell you if you don’t have anything nice to say, say nothing at all? Katie is naturally very thin..her metabolism is crazy high. She literally HAS to eat that much. How dare you imply she’s lying about her calorie counts or other nutrients? How dare you say that “I do think your website is a go-to trigger for individuals with ED, regardless of if that is intentional or not.” No one asked you for your unwelcome, negative, shallow opinion. Get off of her blog if you feel that way. It’s SO RUDE. Would you EVER say those things to Katie’s face? I’m willing to guess heck no. You’d be embarrassed. As you should be. To Katie, great post. Incredibly informative. I love how you really DO showcase that there is no “one size fits all” approach to each individual diet. Some people need fewer calories, others need more. Very educational (and inspirational, sometimes I think I eat too much when in reality it may be too little) Anyway, let the haters hate. Their obviously never going away. You do you. Let them be jelly of your successes in life 🙂 much love to you..

  24. Amy in Toronto says

    I’ve been a longtime follower of your blog and while I love your recipes and find them both interesting and tasty, I’m finding reading your blog to be too problematic for me. I think you try hard to shift the conversation from weight-based talk to health-based, but you use a lot of language that focuses on weight and size and calories and “clean eating”, the language is problematic and doesn’t sit right with me. I wanted to message you personally, without doing it in this forum (cuz I really don’t want your other fans to jump down my throat because I’m saying something critical of you, but I’m hoping you receive it with the sincere intent in which it is given. I have love for you and what you do. I just wish you chose to express these awesome recipes in ways that didn’t alienate some of us) but there didn’t seem to be a vehicle through which to contact you personally.
    I’m sad to unsubscribe.
    Regretfully,
    Amy

    • Chocolate Covered Katie says

      I’m not really sure what you mean, as this post’s message is the exact opposite of what you mention. However, if any of the message are triggering to you, I definitely do think it’s best to never read something that makes you feel less positive and healthy and to stay away from blogs that upset you for whatever reason.

  25. Jas says

    Great post! Its good to see someone openly saying that they eat nearly 3000kcals because ok, whilst it may not be the majority of us there are plenty of people that do need that many calories or definetely more than those miniscule amounts you see described in magazines! It doesnt look like much food for 3000kcals so I can see why people would question it but I guess it does add up if you are eating quite a lot of nourishing healthy fats and energy dense foods. As for the comments about being triggering for people with EDs, it will be completely individual for everyone- any talk of calories and food may trigger some whilst for others it may help.

    • Chocolate Covered Katie says

      Sorry for the confusion! The photos are not the actual meals consumed. They were taken either before or after the fact, styled for food photography purposes. I would be too embarrassed to post a giant (white on white) bowl of oatbran taken in the very dark orange lighting that is 6am in my black-countertop kitchen 😉

  26. RBee says

    The peanut butter oat bran and the salad and sweet potato dinner look so good they almost hurt! This post was such a relief for me. I have read those stupid articles too and in my naivete marveled at how someone can live on so little…I know I can’t. I would pass out between lunch and dinner. Some days I do top 2500 but others barely 1500 so I think it’s all about listening to your body and its fluctuating needs.

  27. Rachel says

    Oh my word, please post that brownie recipe!

    Also, this was cool to look at. Hopefully this will get some of the anorexia claimers off your back. :-/

  28. Sarah says

    What a super post! I live in the UK so didn’t see the original article, but with 3 small daughters I do worry about what is perceived to be ‘the right food’ and ‘the wrong food’. I love the fact you posted your total calorie intake and it was substantial! 😀 Oh, and please post the recipe for the gooey brownies! They looked lush 🙂

  29. Sasha says

    It might be helpful to edit this post & mention that your actual portions were larger than shown in the pictures. Because of the pictures shown some people are thinking you calculated your calories wrong.

  30. Jennifer says

    This was a great post. It’s a shame that some people felt the need to make unpleasant comments. One of the reasons I love your blog is that you don’t fall into the trap of creating recipes based on food and diet trends (I’m looking at you gluten free and Paleo diets, lol). I’ve noticed that a lot of food bloggers have been doing that and it really bothers me. One of my parents’ friends is a dietician and she said the Paleo and gluten free trends can be really unhealthy and she wishes more people would talk to professionals before they start fad diets like that.
    P.S. That gooey brownie looks heavenly! It’s fun to eat messy food lol.

    • Chocolate Covered Katie says

      It’s sadly true… and advertisers exacerbate the problem. Just like with a vegan diet, sometimes people fall into the trap of trying to survive mostly off of processed packaged goods, thinking they are healthy simply because they’re labeled “gluten-free.”

  31. Beth B says

    Katie – PLEASE, please post your recipe for “Extra Melty Gooey Brownies”! I love chocolate and warm and gooey!!! They sound delicious and I don’t care at all that they fall apart. A spoon would solve that problem. LOVE your blog.

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  32. Chocolate Covered Katie says

    Sorry for the confusion! The photos in the post were taken either before or after eating, and they were styled for food photography purposes. So in many cases, they are much smaller than the actual portions consumed (especially in the case of the oat bran). I edited the post to mention this.

    • Amy says

      If you read the post again, she clearly says those are not the actual meals eaten but are photoshoot quality representations. She also posted a link to a full breakdown at the bottom of the post. I know that people tend to think others are more like them than they actually are, but from an outside perspective, there are no red flags in this post that would cause me to worry about Katie’s relationship with food. Furthermore, diagnosing someone based on what you see online is never a good idea.

  33. Chocolate Covered Katie says

    I actually would lose weight if I ate less. There are times when I’m running around or am on vacation and end up eating less, and I will find myself losing weight because of it. I also don’t eat out much and don’t consume many alcoholic beverages… I think a lot of people who think they don’t eat many calories forget to take into account splurges of a night out drinking or eating a fancy three-course restaurant dinner once a week or so.

    • Karly says

      Everyone’s body is totally different, as are their caloric needs. I would gain weight eating 3,000 calories a day, but I have pretty low metabolism and work from a computer at home, so I am not super active throughout the day.

      I have recently started running and noticed that on my running days I automatically consume larger portions, or else I am absolutely starving. Katie talks about running numerous times, and if she is running long distances, on top of walking regularly for errands, and having a high metabolism, then she VERY easily could need 3000 calories.

      Also, keep in mind, nutrition is more than calories in, calories out. She may be eating some high calorie foods, such as nuts and almonds, but they are also healthy foods. She is not stuffing her face with thousands of calories worth of french fries every day.

      Speaking as someone who HAS struggled with an eating disorder, I think it’s great that she presents that healthy eating is more than sticking to a regimen of tasteless, lean, low calorie food. Truly eating healthy does not and should not feel like a punishment, but it DOES look different on different people, which is why she outright states that she is not a nutritionist, and should not be viewed as one.

      • Casey says

        Katie, Thank you. I found your blog about 8 years ago- right along with spoonfulofsugarfree alex and HEAB 🙂 I’m so grateful for this post and others as, after that period, I suffered an eating disorder from restricting and even trying to regain weight I kept losing while eating 2000 calories. It wasn’t until I was hospitalized I found out I need more than that- about 3000 reccommended by my doctors/day. Granted, I have a very small frame and didn’t exercise and needed that (I still modeled on that diet before I went back to Uni). So no– calories aren’t the same for everyone but if we take care of ourselves and live low stress our bodies will usually tell us how much we need better than an app. That said from a girl who hasn’t gone through menopause and has a normal thyroid though- I know I don’t know everything.
        Thank you
        Casey

  34. Chocolate Covered Katie says

    I’ll try to get a post up for this too. In the meantime, basically you cook 60g oat bran with 2 cups milk of choice and just under 1/2 tsp salt (maybe less salt for people who don’t eat much salt…). Then I add around 2-3 tbsp peanut butter and stir in some chocolate when it is still hot.

  35. Joana says

    Hi Katie! Thanks for sharing your menu, looks amazing! 😉 me and my husband were wondering at around what time you go to bed in order to be able to wake up naturally at 5am? Hope this is not a too intrusive question! Keep up the amazing work and feel welcome to visit us in Iceland anytime 😉

    • Chocolate Covered Katie says

      Not intrusive at all! To be honest, I sometimes worry about the small amount of sleep I seem to need. I will get 5-6 hours no matter what time I go to bed, and then I wake up naturally and am not tired during the day. I’ve heard of the idea that some people have a “short sleep” gene where they’re just wired to need less, but I’m not sure that I’d fit the profile because I haven’t always been like this. I am currently looking into it… but not worrying too much, since for some reason it seems to not be causing any problems 🙂

  36. Cassie says

    Oooooh, now I want to try the peanut butter curry and the brownies! I totally agree–it’s so dangerous to market 1200 calories as the max daily intake! You shouldn’t feel as if you need to count calories for health, but I do agree that starving yourself is so harmful. Thank you for publishing this to show that you don’t need to eat only smoothies and celery sticks to be healthy!

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  37. Chocolate Covered Katie says

    It is Taza Wicked Dark (new favorite). I also really like SweetRiot 85%, Endangered Species, or making my own chocolate bars by melting any of the aforementioned bars and adding chia seeds, cacao nibs, peppermint extract or peanut butter, etc. 🙂

    • Kristin says

      I wouldn’t worry too much about not needing as much sleep right now–I find that sometimes I’m totally fine with 7 hours, but then there are other weeks where I sleep 9 or 10 hours and really need it. I’ve also found my sleep patterns changing as I grow up and just need less sleep.

  38. Kristin says

    I’m glad you wrote this post–sometimes I look at those “What I Eat in a Day” in magazines and get good ideas for meals, but a lot of the time I’m left thinking, “There’s no way they eat that little every day.” It’s true that some people need less food than others, but it just doesn’t seem consistent. Thank you, Katie!

    Oh, and to repeat what everyone else is saying: share the gooey brownie recipe! Yum!

  39. Tammy Blomsterberg says

    Thanks so much for sharing this! I think it’s so important to have these conversations especially with so many people dealing with eating disorders and body issues. Also, I would actually LOVE the recipe for your extra melty gooey brownies if you’d be willing to share as I love gooey brownies and don’t mind if they fall apart. 🙂

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  40. Shella says

    That Extra Melty Gooey Brownie…. um, you really need to post that recipe. Trust me when I say that you are not alone in loving them exactly like that! 🙂

    Thank you for sharing your day with us, Katie… and now please share that brownie recipe!

  41. Chocolate Covered Katie says

    I get it from greens, broccoli, other vegetables, blackstrap molasses (a great source of iron as well), beans, tahini, nuts… Eating large enough servings of these things, it really adds up quickly. Also, Silk cashewmilk is fortified, so that definitely helps.

  42. Elizabeth says

    Thank you for sharing katie! I loved this post and all that you said about a realistic healthy lifestyle. Love your posts!!

  43. Ann says

    Katie, thank you so much for this post. As a recovering orthorexic, it is hard to me to get it in my head that I NEED calories to do all of the wonderful, active things I enjoy doing. Thank you for such a great post.

  44. Laura says

    Thank you very much for this post and the positive message, Katie. As a person fighting with ED, I’ve found myself looking for “what a person eats on a day” on YouTube. There are way too many bloggers eating too tiny portions, surviving out of tropical fruits smoothies and tiny salads… And seeing that made me feel I was eating too much and I may even have to cut my calories MORE. My body started panicking, asking me not to starve it even more. I’m happy to see what a normal healthy person eats. I’m very active, cycling and doing yoga everyday and going often to the gym. So yes, I should listen to my body and eat healthy and filling foods when my body asks for it 🙂 I’ll try my best!

  45. Lucy says

    Katie, thank you so much for this post! As someone who was overweight, lost a lot by obsessively counting calories and have now gained it back because of the stress, your words are a god send. I’m currently trying to make healthier choices that nourish my body rather than choosing foods just because they are low calorie. This post has really inspired me to look at my new habits as a lifestyle change and not compare what I eat against others so much. It is so true, many people need different amounts of calories to function and we shouldn’t judge others on how much more or less they eat. Also, where is the fun in never ever eating dessert 🙂 ? X

  46. Jessica H. says

    I adore your blog, you are such an inspiration to me! Thanks for sharing your experience with us!

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  47. Lauren says

    THANK YOU SO MUCH for this article. I was mislead by those articles when i was a teen and i think it was a part of what caused me to have an unhealthy body image, which later played a part in me becoming anorexic (now I am healthy and have recovered). I’m not trying to blame the articles, but I do I think it’s time for a more realistic image of what a healthy woman eats in a day- thank you, Katie!

  48. Claire says

    Thank you so much for this post! I consistently eat 2,500-3,000 calories a day due to a super fast metabolism. I often feel that I eat so much more than my friends and constantly have to remind myself that everyone is different and I just need more. It’s good to know that there are other women out there like me! ? Also, I would love the recipe for those gooey brownies!

  49. Jon says

    I really appreciate this post… but it may have put things into perspective for me! You eat nearly 500 calories more per day than I and I workout twice daily. I’m curious if my lower calorie intake contributes to certain health issues that come along with it!

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  50. Rebecca says

    Thank you for this post, and for referencing that not=so-wonderful feature in People Magazine. I specifically recall the one actress’ average daily diet and the response to cut back the portions. It angered me, because when I diet, I am for 1700–2000 kcals, and here’s this perfectly healthy actress being chided by some “expert” that she was eating too much.

    Bottom line is that we all have different set points, different metabolisms and different exercise levels. It’s just best to figure out your own caloric level and consume wholesome, high quality proteins, fats and carbs to meet your caloric needs, and leave the judgment about someone else’s caloric needs to their MD or nutritionist (especially that “expert on People!).

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  51. Amber L. says

    Hi Katie,

    I loved this post and loved that you proudly shared your daily calorie count and that it was higher than most people expected. I think most people dramatically underestimate how many calories they consume in a day. Have you ever read the book Why Calories Count by Marion Nestle? It’s so eye opening. She writes about how calorie counts are just estimates, they are often off by as much as 10%, and that it’s impossible to truly measure the calories in food because the way food calories are measured in a lab is by burning them and figuring out how much heat they produce, which is completely different than the way our bodes digest and absorb food. Calories burned exercising are equally hard to measure (they can only be measured accurately by measuring the amount of oxygen we burn exercising — good luck doing that outside a lab!) and vary widely person-to-person. And our bodies’ efficiency absorbing calories from food is genetic, as is our response to a food-restricted diet Dieting is counterproductive because it just makes our bodies digest food more efficiently, so we start absorbing more calories from the same amount of food — not a good thing for weight loss. Also, eating disorder expert shave recently figured out that some people are biologically programmed to have severe starvation responses to calorie restriction that can lead to anorexia and binge eating even without any psychological preconditions (meaning eating disorder symptoms like obsessive thoughts and uncontrollable food cravings are actually the effects of calorie restriction rather than the other way around). Anyway, sorry to go on and on, the book is really good, I highly recommend it. I know you don’t care much about calories and don’t typically count them, but after reading that book you may even start finding calorie counts laughable, as I do. I roll my eyes when I see calorie counts as precise as, say, 273 calories for a protein bar (because there is no way to accurately measure calories with that kind of precision — they should just round to 300 and call it a day). You’re so right that every body is different and we all need to figure out what works best for us — screw what works for other people!

    Another thing that’s really cool about the book (I promise this is the last thing) is that it turns out that the average woman (average weight, height, age, etc.) should be eating about 2,500 calories a day, even for those of us who aren’t extremely active. It’s an average, so some days we can eat more and some days less. I used to try to eat 1,800-2000 calories a day and couldn’t understand why I was always hungry. Most of us require 1,400 calories just to keep our heart beating and brain functioning day-to-day. Nobody should be eating below 1,400 calories a day on a regular basis.

    Sorry, I hate getting all preachy!! I love your blog and think you’re amazing. Keep doing what you’re doing.

    Oh — and ditto everyone else’s request for the gooey brownie recipe! Please please!!!

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    • Nora says

      I’m usually a silent reader, but I was reading through the comments and I just had to reply to you, Amber!

      I couldn’t agree more with everything you wrote, and I’m so, so glad there’s more people out there who find the entire calorie obsession ridiculous.

      It makes me so sad when young, growing girls think they have to eat 1200 cals (or less!) on a daily basis to stay “healthy”. Nobody can exist on such small amounts.

      And also, I agree wholeheartedly with the theory that energy restriction CAUSES anorexia symptoms to flare up in certain people. I should know, I’ve been there more than once. Including while pregnant, which was possibly the hardest thing I’ve ever had to conquer.

      I still care about what I put in my body, but not in terms of quantity. I now eat however much I need to feel satiated and I don’t waste endless thoughts on arbitrary numbers. If I had to guess I’m averaging around at least 2500, some days I will reach well over 3000. On a different day I might not be as hungry. That’s another thing wrong with a set calorie amount – nobody needs the exact same amount of energy every. single. day.

      I haven’t read Nestle’s book, but I’m thinking I’ll have to order it ASAP! Thanks for a great reading recommendation!

  52. Ludi says

    Hi Katie,
    Thank you for this post, but I’m still confused and nervous about something. For all vegans, is it normal to eat MORE? I’m a new vegan and have been eating this way for a month, yet I find myself always hungry and reaching for food! I try it keep it healthy, but I still eat more “treats” than I probably need to. And I’m also looking to lose a few pounds. I went through a bit of yo-yo weight, so now I really want to heal and let my body go back to being balanced in a healthy way. But the amount that I’ve been eating kinda scares me. Any advice?

  53. Jan says

    I love this!! Thank you so much for sharing. I’m trying to eat less meat & be more in line with nutritarian-type diet (via Dr..Joel Fuhrman) but it’s hard. (I don’t want to eat meat or dairy due to animal welfare issues, in addtn to health, so slowly trying to migrate in that direction.) But when all your meals have been made around meats and dairy, it’s hard to think of other meal ideas. Ergo, your post comes in very handy!! Would love to see more of these. Thanks!

  54. Anna says

    Awesome post! I have always feel self conscious reading those post. You are such an inspiration to live a healthy, but balanced and enjoyable life! Thanks Katie <3

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  55. s says

    wow calories can really ad up! I was thinking “wow she doesn’t eat that much” then I scrolled down and say the calorie count xD I guess it’s because fats don’t really look like a huge amount

  56. Caroline says

    You must have an amazing metabolism – that’s about twice what I eat and I’m probably twice your size! It’s funny how different people’s bodies can work!

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    • ReneeA says

      Katie, I think you are adorable inside and out! My thoughts are that you are very blessed to have such an amazing metabolism. I’m sure many women do eat as much as you do in a day, but end up gaining weight doing so. I love sugar as much as you do, but have a hard time not eating way too much once I eat a little. So I have to make it more of a rarity. But I’m learning to not look at this as a negative, just as my way to find balance and good health just as you have with giving up running. Thanks for sharing your talents with us!

    • Patricia Powers says

      Or how one of you are lying …? Bodies are more similar than you might think! Surprised there’s not more scepticism at this post – here’s how I maintain an anorexic BMI (defined as at or below 17.5), I just eat 3000 calories a day and have a naturally thin frame…. readers please do yourself a favour and don’t believe this ! Katie, please don’t give us this bull. Your low calorie recipes are great for dieters… but it’s surprising you freely eat 3000 calories a day and yet you know so much about how to do single serve low calorie desserts… most “naturally thin” people would not have a clue, nor would they be interested…

  57. Brianna says

    Dang, I wish I could eat this many calories in a day! I’m 17, 5’2 and dance 2x week for 3 hours and do other little cardio things throughout the week and if I even go over 1,400 calories I gain weight like the plague! Sucks to have a slow metabolism….I’m jealous of you!

  58. Grace says

    I trust the effort you put into these calculations, but it seems like you’re miscalculating somewhere. I tried counting up these calories and it seems like you didn’t eat more than around 1,500 calories a day. Nonetheless, I appreciate the point this posts make that ultimately different bodies require different caloric needs. Unless you’re sedentary and 5’0 you really shouldn’t be consuming 1,000 or 1,200 calories a day.

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  59. Rose says

    Katie,
    I have just come across this post going through your recipes (which I ADORE btw)
    I have anorexia, and after being discharged from hospital last year- am recovering well. However I am struggling with the amount I have to eat to maintain my weight (3,000kcals) I always thought everyone was eating less than me- and although I know this is not the case, my irrational thoughts can occasionally get the better of me; not helped by people online only claiming to eat “1200kcals a day”. This post made me contempt and happy with what I am eating- and am DEFINATELY going to keep it up. To see someone as gorgeous and healthy as you eat this much in a day has helped me rationalise the thoughts that claim it would make me “fat”.
    I cannot thank you enough Xx

  60. Justine says

    I love this post!
    Kate, you are such an inspiration for me!
    I am recovering from severe anorexia, and back in eating disorder days,
    I counted EVERY calorie like a maniac.
    LOTS of restricting, and I only got 1400 a day (and I’m a TEENAGER).
    After going to treatment, I used a beautiful new system, EXCHANGES!!!
    like the diabetic ones.
    It would really mean a lot to me, Katie, if you could include diabetic exchanges in you recipes. in the nutrition facts.
    You rock, girl!!
    My dietician would love you.:-D

  61. Robin L. Harris says

    Thank you for your being you and showing a fun way to eat healthy! I was wondering if there is a substitute for coconut oil when you make your chocolate bars. I am allergic to coconut but would love to make these!!

    Kind Regards, Robin

  62. Aeva says

    Wow, Katie, I’ve got to say that your metabolism must be crazy-fast! I don’t really count calories, but I do keep track of fruit/vegetable servings to be sure I’m getting a good mix of nutrients. I probably eat about half that in a day (give or take), and even when I was a full-time varsity athlete I doubt I got over 2500.

    It’s probably good for people–especially teenagers who are still growing–to see that some people DO need that many calories to maintain a healthy weight. (I know some other athletes who have to take supplements/force themselves to really chow down to keep up with their caloric needs.) But yeah, that’s not an average number. You’re definitely right when you suggest people should consult their doctor when making dietary decisions. Great advice and great perspective on the many types of people out there!

  63. Rebecca L says

    Always fun to see what other people eat. Appreciate your blog and that your recipes are so doable (ie I have most of the ingredients on hand). You’re doing a great job!

  64. Felicity B Davidson says

    I have been in recovery for anorexia the past month and a half. Forth time in recovery, but being healthy this time around (and delicious). I am still struggling with overcoming my fear of calories and fat though… and seeing what you did really inspires me. I have no clue what “normal” eating consists of, if i eat too much or too little. And you are very fit and seeing how many calories you take in helps me calm down that i should stop worrying about my intake and just concentrate fully on the healthy part.
    P.s. i put up my instagram of the meals i make (my food porn lol) as im an inspired health chef if youd like to check it out. Most of it is meals i make for myself. 🙂 much love gorgeous!

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  65. Elle says

    There seem to be a few people saying Katie can’t be eating that much, or she’d put on weight. I think we all need to remember that there are many factors influencing an individual’s weight. Metabolism, activity levels, stress levels, hormones, amount and type of exercise, toxic loading (look it up), climate, and even psychological problems, and they are just off the top of my head. Calories does not equal weight. A combination of all the things I just mentioned, calories, and probably other things I haven’t thought of (like genetics, or age?) = weight. Calories would probably be one of the last things I’d try and conrol, tbh (but maybe that’s because it seems too much like a hard slog!). Take this with a pinch of salt, but imo, Katie may be quite an active person (I’m only guessing), and seems to be trying to eat ‘clean’, therefore reducing her toxic load, therefore reducing the need to store fat as a place to deposit toxins (if I understand correctly). Personally, I think the importance of clean eating is generally underestimated, but then again, I’m no expert.

  66. Sam says

    OMG Katie!! Thank you so much for this. I always feel so guilty about not eating perfectly. You are so lovely and honest. Keep doing what you’re doing!! xx

      • Lauren says

        You should put your focus on your patients, not people you don’t know personally. What purpose does this serve for you? Being a registered dietitian is only useful for your clients, and plenty of dietitians give generic advice that doesn’t apply to everyone AND ARE EVEN HYPOCRITICAL. So spread your negativity and opinions somewhere else. She is NOT telling people to eat what she eats or how much others should eat. YOU should be helping those who already are thinking unhealthy, and quite frankly maybe you shouldn’t be helping them either (you’re very judgemental for a dietitian, which may work for those poor insecure clients you have, but not for everyone). Also Oklahoma is known as a very overweight state (look at statistics), so your client base probably does need to loose weight….but stick to where you’re from. You’re not helping by spreading negativity and obsessing about Katie and her life. You’re certainly not making a difference by replying to a post, just being a bully and taking away from the people who have real feedback to give in relation to Katie’s webpage and blogs. (Sorry I did as well to respond, I have only amazing things to say about the recipes and Katie, as I mention in another reply I have)

  67. Kelly says

    I think I’ve already commented on this before, but wanted to again–just yesterday I was looking at a magazine and saw a “what celebs eat in a day” article in which said celebs claimed to sustain themselves on carrot sticks and lemon water. I immediately felt like a fat pig haha. That’s when I remembered this post and remembered that our bodies need calories from (mostly) healthy foods in order to function. I’ve struggled with orthorexia in the past and normally such an article would have made me feel guilty about eating for at least the rest of the day, but I was able to peacefully eat my lunch knowing that it was nourishing my body. Thank you for being authentic and for sharing this. I read the post months ago and even now it is still helping me.

  68. lora says

    I want to comment on this post (in response to commenters much more than Katie) to say that I am a 43-year-old adult woman who has no idea how many calories she eats in a day and who never has tracked a calorie in her life. Before you make assumptions, I am probably 15-20 pounds overweight (I gained weight afte rhaving two kids and it never really came off) and a size 12, so not a “perfect” model-sized body or anything, though my health is fine. I eat a pretty healthy diet (I come here for the lower-sugar healthy treat recipes, esp. for my kids) but I just can’t think about food THIS MUCH. I feel sad when I see how much mental energy we put into this as women. I feel like we all could have cured cancer or created world peace by now with the focus and effort put into thinking about calories and our bodies. 🙁 Yes, I feel bad or negative about my body sometimes, like everyone, but man, that I have to walk away from that crap. I am worth more than that.

  69. Brenda Abruzzese says

    Katie,I love your site,also have your cookbook?.I went vegan 5 months ago,and have a 3 year old daughter with a dairy and gluten allergy(also raising vegan) I always loved to bake but lost the love for it when i was diagnosed with a gluten allergy.When i found your site and cookbook you made me fall in love baking again?now you can’t keep me out of the kitchen.I just wanted to tell you what an insperation you have been to me and to thank you.You truly are talented.Looking forward to the next cookbook!!?-Brenda???

  70. Kamina says

    Katie, I just want to stand up and give you a clap for taking D, B12 and Omega 3. I was raised by a vegan dietitian and It’s panic-inducing to see vegan influencers on the internet spouting about how you don’t need to supplement. Most people (vegan or otherwise) don’t eat anywhere near well enough to get their nutrients without supplementation, and as a dietitian my mum has seen so many sick vegans who are trying to prove something without supplements and just give veganism a bad name. The three supplements you’ve named are the perfect supplementation program for vegans IMO and I’m just so pleased by your good example in this area.

    Now I’ll get down from my high horse and say – thank you so much for your beautiful site and recipes! I looooove brownies.

  71. Jancee says

    Your calorie content is amazing but you are an active young woman! I am female over 65 . I truly agree that eating should still be fun now and then. I used to do the same as you when I was young and raising my family. Thankfully I am probably only 8 lbs. over my ideal weight. I will continue to use my treadmill and eat veggies from our garden etc.

    • Patricia Powers says

      Please don’t believe this is her daily average! Keep on doing what you are doing if it works for you and good luck!

  72. Lee says

    As a male with a long history of eating disorders and over-exercising, this post and your entire blog is so heartening. Takes a lot of courage to put a message out there that the industry doesn’t want to admit…but that so many of us need to hear. Food is good, food is necessary, feed your body. Thank you.

  73. Breanna Dale says

    I’m a registered dietitian nutritionist in Oklahoma. I enjoy reading your recipes and have tried a few or my own variations. This is an interesting post! I enjoyed reading it, but I was very surprised by your caloric intake! That’s pretty high calorie. I know you did say you do a lot of walking where you live so it probably makes a little more sense for you. Your intake for the day looks great as far as balance and moderation. I love the inclusion of chocolate and sweets that you enjoy! Restrictive diets never work. I will say though, that most people will not be likely to lose weight if they are eating almost 3,000 calories daily. Most will not get those calories from the healthiest sources either.

    Usually for my patients who are trying to lose weight I try to not have them focus on counting calories (unless they want to or we determine they need to) but instead we focus on evaluating their current diet and just reducing the portions sizes of foods that are not as healthy while increasing exercise and increasing their fresh fruit and vegetable intake.

  74. mai says

    THANK you for your post ! that s very comforting but you look naturally good and seem to have a thin frame 🙂 i think genetic and metabolism play a big role too on how and what you can eat a day.
    anyways thanks for your post, your blog your recipes !

  75. jeannette says

    i LOVE this. i have to admit that seeing articles when people post “what i ate in a day” and it’s like an egg, a salad, and some plain chicken… my heart drops because my immediate thought is that 1. they’re lying or 2. that’s just not sustainable in the long term. i want to see people EAT and still maintain health and a vivacity for life! life is sad without extra EXTRA gooey brownies (yours look SO good, i need this recipe. i don’t much care how they come out of the pan, i’ll probably just eat them directly out of the pan anyway LOL)

    thank you for being brave enough to share this. someone will come along and judge what you’re eating too much of, not enough of, a brownie *gasp* but don’t you worry, because they aren’t living your life, and it’s too easy to judge someone else from the outside looking in.

  76. Rich W says

    Hi Katie,
    I have followed you now for a few years. I have cancer and became vegan and sugar free and your website and emails have helped a lot. The problem as a vegan was that I was missing one amino acid that you can only get from animal protien, I forget the name. And I thought you could only get Omega3 s from fish. How do you insure you insure you get all your amino acids? Also, I try to modify your recipes to use only stevia, no other form of sweetener, even Honey or agave, or maple syprup. Seems to work well escept those things which really need sugar for a binder.

    Thanks so much!

  77. Linda says

    Hi Katie, I saved this page on my phone many months ago. Thankyou for being here. I clicked on the little pink heart this morning and started reading for the nth time. I was about to join weight watchers…which never worked for me before….You made me remember how great I felt when I was vegan….You are an inspiration and role model to a 68 year old…

  78. 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.

      • Tiffany says

        Jason, I’m so glad you mentioned this as I was going to say something similar. Anorexia shouldn’t be an adjective to describe how somebody looks. It’s a serious and scary eating disorder that affects so many people. Personally, I eat a smaller amount than Katie but I have a larger frame than her as well, because that’s just how much I need to eat. Genetics, metabolic needs and many other components affect how much somebody needs to eat. Just wanted to remind everybody to stay kind and considerate in the comment section 🙂!

      • Pt says

        That’s unfair. She is extremely underweight. I do not think it’s unhealthy unless there are psychological issues. Me personally I believe any woman in her 20s at this weight has food related psych issues but that hardly means anorexia or dysmorphia but rather something in the ocd spectrum related to control. Which is a lot of women. She doesn’t have a magical metabolism. No one does. Maybe she runs it all off. Running can easily burn 1200 calories. But I know nutrition and either she’s intensely exercising or she eats a very low amount of daily calories. It’s biology. She is a beautiful girl and I don’t think she’s in danger but lying is going to get pushback from someone. Other people want to believe there are girls with magic metabolism let them. This site is nice but it’s geared more towards her Appearance than the food. That’s why there’s this post. It’s more of a Katie brand than a food brand. That’s what social media is.

        • CCK Media Team says

          I’m not sure what you’re trying to say is unfair. We know Katie personally; what she has posted is an accurate description of her diet. Since you don’t know her personally, making assumptions about (and attempting to diagnose the mental state of) a stranger on the internet is never a good idea. Katie is also not “extremely underweight” (which isn’t relevant but I mention it to defend her appearance and to further stress the dangers of making assumptions about someone you do not know). I’m just not sure what you are trying to achieve with your comments here.

    • Jessica says

      Patricia. How dare you? What awful things to say. Just when I thought your comment couldn’t get any more cruel, it did. Frankly, you should be embarrassed and consider enrolling in sensitivity training and classes on how to treat and speak to other human beings. As a child and adolescent psychologist with a specialty in eating disorders, this type of injurious rhetoric terrifies me. It is absolutely not her responsibility to convince you of anything. It is in fact not “very obvious” to a professional that she has “issues” with control, diet, and exercise. Not to this professional (me), or any professional who has not directly assessed her as a client. What is your authority to diagnose this individual to whom you’ve likely never even spoken? You have no right to judge her, call her a liar, or to offer unsolicited pseudo advice. Your poisonous and malicious comments, under a guise of support and helpfulness, should be kept to yourself. The next time you find yourself cruelly judging someone, perhaps opt for introspection. You’ll be better for it, I assure you.

  79. 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.

  80. 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

  81. 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!

    -Liv

  82. Lizette madrid says

    Thank you for all the healthy wonderful recipes. I was so happy to find them because I do follow a clean diet but love to indulge at times and I feel these wouldn’t make me feel so guilty. You seem like a beautiful person and soul ! Always remember if anyone tries to put you down its really how they feel about themselves or how miserable they are with their life. Kudos and much appreciation for your hard work..

  83. Lauren says

    If you are a professional (BREANNA AND PATRICIA) you shouldn’t make educated guesses of someone’s actual intake verses how her body metabolizes the food and all of the details of her daily life that are not posted. You should know that EACH person is chemically made up differently having different dietary needs, and if she has anything else going on, it is NOT the focal point of her work. Like Katie said, people will always search for things out of curiosity, always trying to dig dirt on people so they feel better about themselves or so they can give fuel to their own issues.
    I have spent more than half of my 35 years alive struggling with an eating disorder (ED-NOS). I have had endless dietitians, been inpatient at treatment facilities and outpatient (over 5 times), and I am just now getting a healthy routine set. Each dietitian had THEIR OWN OPNION AND NOT EVERY ONE GAVE ADVICE THAT HELPED. Some dietitians used a generic height/weight chart (never helped) and made me eat way more than my body could process in a day, and they themselves were so thin and barely ate (this was inpatient so I saw them eat daily), it felt incredibly hypocritical. I’ve had great dietitians as well, helping me figure out the best balance for my body.
    Bottom line is, EVERYONE IS DIFFERENT. Those who are seeking thinspirations and the sort will do so regardless of truths or not. You could be PERFECTLY HEALTHY and just have a thin frame, yet girls looking for thinspirations will see you as what they want you to be.
    I admire Katie, and I’m sorry that people are going to judge her negatively just because of her body type. Please keep up the positively INSPIRATIONAL blogs, cookbooks, etc. Every recipe is just delicious and fantastic and your confidence and openness is super CONTAGIOUS!!!
    You’re inspiring this 35 year old to follow through with my own dreams that food addiction has held me back from. Thank you for all the hard work you’ve done and positive messages you send. And the freaking amazing brownies 🤗🤤

  84. marge201 says

    Made the cake tonight and it’s excellent. It’ll probably be even better in the morning. My tweaks are (1) deleted the salt, (2) 1t vanilla, (3) added 1/2C sliced almonds, (4) added 1T DIY almond milk and 1T of the mash, and (5) added 1T + 2t of boiled and then chopped dates which I froze in a gummy bear mold. Maybe I’ll add another tablespoon of chopped dates next time. Seems sweet enough now. Very enjoyable. 53 minutes and toothpick comes out clean.

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