How to Eat Intuitively for 7 Days (Without Counting Calories)

I lead my daily food intake with intuitive eating. I eat when I am hungry, I don't count calories or macros and I am avoiding fasting like the plague as it is the worst for my hormones. The only thing I do religiously is to keep a food diary.

I used Lifesum in the past and I am currently using Oura Ring's Meals feature. The latter suits me best as it does not focus on calories - it doesn't show or calculate them! - but it talks about nutrition, combination and promotes a cross reference with my activity, sleep and resilience.

As a former binge eater, not focusing on numbers is much more soothing for me and for my anxiety. And I also want to keep my weight loss in check and my hormones in balance. I focus on daily fiber, protein for nutrition and overall satiety for inner comfort.

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The SignatureJess

My current food approach might resonate with you if you:

• are done with calorie math
• have a complicated food history
• care about hormones, sleep, and mental calm
• still want structure without obsession

Monday

🍳 Breakfast: Scrambled eggs with carrots and boiled sweet potato

🥗 Lunch: Roast chicken with beans, rice with carrots and roast mini squash and mini zucchini

🍛 Dinner: A very warming chicken soup

🍴 Unpictured: plenty of water and my morning vanilla lattes

A Chicken Salad recipe for lazy girls

Give this fragrant recipe a chance, especially if you are looking for a protein full, gluten free and carb light recipe to fill you up until your next main meal. You can eat it just like it is or in a wrap. Either way, it is delicious!

The SignatureJess

Tuesday

🍳 Breakfast: carrot omelette on toast with a side of chicken chili con carne (a great meal prep)

🥗 Lunch: goat cheese, sundried tomato and olive muffins with salad

🍛 Dinner: amatriciana risotto with lots of parmesan cheese

🍴 Unpictured: plenty of water and my morning vanilla lattes

Chakalaka, a versatile vegan or vegetarian South African recipe

Try this versatile vegan/vegetarian gluten free dish that is amazing on its own or goes amazingly with anything!

The SignatureJess

Wednesday

🍳 Breakfast: oatmeal with chia seeds and peanut butter and a boiled egg with lots of pepper

🥗 Lunch: roast chicken with basmati rice and a red capsicum sauce

🍛 Dinner: gluten free tortillas with roast chicken, roast butternut squash, caramelised onions, coriander and tahini sauce - this was amazing!

🍴 Unpictured: plenty of water and my morning vanilla lattes

Ratatouille, a Parisian’s recipe

Check my homemade ratatouille recipe: simple, nutritious, and packed with fresh vegetables! Inspired by French cuisine - my favourite! - this dish is perfect for batch cooking and easy weekday meals. Follow this step-by-step guide to make a fragrant, delicious ratatouille at home.

The SignatureJess

Thursday

🍳 Breakfast: toasted bagel with scrambled eggs and cream cheese

🥗 Lunch: roast chicken with salad

🍛 Dinner: fish in papillote with a side of quinoa with veggies - the picture doesn't do justice to how good this was

🍴 Unpictured: plenty of water and my morning vanilla lattes

Great for Weight Loss: protein-packed Lima Bean Salad

So simple it is not really a recipe

The SignatureJess

Friday

🥗 Lunch: Zucchini stuffed with chicken chili con carne

🍸 Aperitivo: Homemade bread with cashew paste (from Acayu, a must in our household!) and olives

🍛 Dinner: Pan seared tuna in red capsicum sauce

🍴 Unpictured: breakfast, plenty of water and my morning vanilla lattes

How to make Zucchini Fritters

This vegetarian low-carb gluten-free recipe is great for a brunch or a lighter yet fulfilling dinner, or to take to a picnic with a crisp bottle of rosé

The SignatureJess

Saturday

🥗 Lunch: white grouper cataplana with loads of veggies over a bed of bulgur with coriander

🍸 Aperitivo: chia and cheese crackers, Caprice des Dieux cheese, mix of olives, Strawberry and Champagne preserve and non-alcoholic gin & tonic with a pomelo mixer

🍛 Dinner: chestnut soup with pan fried morille mushrooms

🍴 Unpictured: breakfast, plenty of water and my morning vanilla lattes

Non-Alcoholic Cocktails at the Tivoli Carvoeiro, Algarve

Discover the joy of alcohol-free aperitivos in the Algarve at the Tivoli Carvoeiro bar. From passionfruit mocktails to gorgeous views and snacks, here’s how one perfect day inspired a new ritual.

The SignatureJess

Sunday

🍳 Breakfast: Spanish style potato tortilla with a side of yummy pineapple-y husband

🥗 Lunch: pan seared tuna with garlic and coriander, roast potatoes and a mix of caramelised red and yellow capsicum

🍛 Dinner: Turkish-inspired Red Lentil soup with homemade bread

🍴 Unpictured: plenty of water and my morning vanilla lattes

Turkish Red Lentil Soup (Mercimek Çorbası) Recipe

How Downshiftology inspired me to make my first soup at 39... and it was way easier than I thought

The SignatureJess

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