> ## Content Index > Fetch the complete content index at: https://www.thesignaturejess.com/llms.txt > Use this file to discover other available public pages before exploring further. # How to Eat Intuitively for 7 Days (Without Counting Calories) - URL: https://www.thesignaturejess.com/how-to-eat-intuitively-without-counting-calories/ - Published: 2026-02-04T11:28:00.000Z - Updated: 2026-04-19T08:55:31.000Z - Description: After years of emotional eating and anxiety around food, I needed a way to eat that didn’t hijack my nervous system. Here is what is working for me right now - Author: Jess - Tags: Health & Wellness *Hey there, I’m Jess* ✨*. On* [***The Signature***](https://www.thesignaturejess.com/about-me/)*, I share reflections on beauty, routines, travel, wellness, culture, and everyday life. For those drawn to a calmer, more intentional way of living, I send a free newsletter each month on the 7th.* [***You're welcome to join***](https://www.thesignaturejess.com/#/portal/)*.* --- 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**](https://www.thesignaturejess.com/oura-ring-review-female-corporate-executive/). 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. ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/IMG_6373.PNG) **A food diary entry example on the Oura Ring App* 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**](https://www.thesignaturejess.com/healing-hormones-after-pregnancy-loss/). I focus on daily fiber, protein for nutrition and overall satiety for inner comfort. [Is the Oura Ring worth it for a female Corporate Executive?Thinking about buying the Oura Ring? After months of daily use, I share my unsponsored experience as a female Corporate Executive struggling with sleep, stress & overall wellness. Here’s what works, what does not, and whether it’s really worth the price tag![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/icon/VHColletion_02_vhcollection_03-575.png)The SignatureJess![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/thumbnail/photo-1728999846975-955726d8e443-2.jpeg)](https://www.thesignaturejess.com/oura-ring-review-female-corporate-executive/) 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 ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/20251222_164538.jpg) ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/signal-2025-11-22-175121_002.jpeg) ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/20260110_200137.jpg) *🍳 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 girlsGive 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!![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/icon/VHColletion_02_vhcollection_03-566.png)The SignatureJess![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/thumbnail/Chicken-salad-full-of-protein-for-lazy-girls-2.png)](https://www.thesignaturejess.com/recipe-chicken-salad-lazy-girls/) ## Tuesday ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/20260105_150955.jpg) ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/20260117_140156.jpg) ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/20260113_191751.jpg) *🍳 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 recipeTry this versatile vegan/vegetarian gluten free dish that is amazing on its own or goes amazingly with anything!![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/icon/VHColletion_02_vhcollection_03-571.png)The SignatureJess![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/thumbnail/photo-1516714435131-44d6b64dc6a2-3)](https://www.thesignaturejess.com/chakalaka-versatile-vegan-vegetarian-south-african-dish/) ## Wednesday ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/20260124_101248.jpg) ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/20260120_144137.jpg) ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/gluten-free-taco-with-roasted-butternut-squash-chicken-caramelized-onion-and-tahini.jpg) *🍳 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 recipeCheck 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.![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/icon/VHColletion_02_vhcollection_03-568.png)The SignatureJess![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/thumbnail/IMG_2573-1-6.jpg)](https://www.thesignaturejess.com/food-ratatouille-recipe-from-a-parisian-insider/) ## Thursday ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/20260122_134847.jpg) ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/20251208_130043.jpg) ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/IMG_6358.jpg) *🍳 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* ## Sign up for The Signature Monthly Newsletter 💌 | Food, beauty, travel, personal finances and everyday life Subscribe Email sent! 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Unsubscribe anytime. ## Friday ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/IMG_6312.jpg) ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/IMG_6423.jpg) ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/signal-2026-01-17-185707_002.jpeg) *🥗 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 FrittersThis 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![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/icon/VHColletion_02_vhcollection_03-569.png)The SignatureJess![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/thumbnail/Reels-templates--22--1.png)](https://www.thesignaturejess.com/food-zucchini-fritters-pataniscas/) ## Saturday ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/IMG_6463.jpg) ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/20260117_162735.jpg) ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/20251231_192407.jpg) *🥗 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, AlgarveDiscover 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.![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/icon/VHColletion_02_vhcollection_03-565.png)The SignatureJess![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/thumbnail/IMG_3397-1-1-2.jpg)](https://www.thesignaturejess.com/algarve-non-alcoholic-aperitivo-tivoli-carvoeiro/) ## Sunday ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/IMG_6328.jpg) ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/IMG_6265.jpg) ![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/2026/01/IMG_6420.jpg) *🍳 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***](https://www.thesignaturejess.com/turkish-red-lentil-soup-mercimek-corbasi-recipe/) *with homemade bread* *🍴 Unpictured: plenty of water and my morning vanilla lattes* [Turkish Red Lentil Soup (Mercimek Çorbası) RecipeHow Downshiftology inspired me to make my first soup at 39... and it was way easier than I thought![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/icon/VHColletion_02_vhcollection_03-564.png)The SignatureJess![](https://storage.ghost.io/c/58/67/5867d415-55cd-4f42-962a-67b9b6110b2c/content/images/thumbnail/downshiftology-turkish-red-lentil-soup-1-1.jpeg)](https://www.thesignaturejess.com/turkish-red-lentil-soup-mercimek-corbasi-recipe/) **This Turkish red lentil soup became a weekly staple - here is the recipe I have been using* > *Like this content? 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