Creating Healthy Eating Habits

Creating Healthy Eating Habits is easier when you have a home base and know what works for you! See more on

Note to self:

You hovered over the cheese board a little too long this weekend.

You had too many hot dogs.

You feel like you might be part hot dog right now.

Maybe you drank too much or went a little overboard when it came to s’mores. Putting SUPER CHUNKY peanut butter on that s’more was a good call. High five on that one.

You’re living!

But, it’s time to get yourself back on track.

It’s cool, you got this.

You just need to remember how good it feels to eat healthy foods.

Your body needs to be reminded of how well it works with leafy greens and summer fruits.

Here are some Healthy Eating Habits to help counteract any “damage” you might have done this weekend.


You must drink water.

Drink as much as you can. If you’re feeling bored with water, try bubbly water. Add flavoring to it. Citrus is great or some frozen fruits are always fun. Maybe a dash of lemonade?


Sometimes you confuse thirst with hunger. You’re most likely thirsty!

Add greens to whatever you can this week.

Maybe a little arugula in your tuna salad sandwich?

Serve it open face to make it fancy and spare yourself and the extra piece of bread.

My Everyday Life: Week 24 on

If you’re out to eat this week, treat yourself to a giant salad.

Maybe put the dressing on the side so you can be in control.

Skip the fries. You know you want them, but you’ll feel better if you don’t have them.

Maybe give yourself a challenge of having one big salad for a meal each day this week?

That means you have 7 salads you can be creative with!

My Everyday Life: Week 24 on

Instead of having a rich dessert after dinner, opt in for a smoothie bowl.  Heck, it’s so hot during the summer, you should have a smoothie bowl FOR dinner. Add extra toppings to fill you up. Granola does the trick!

My Everyday Life: Week 23 on

If you want to “treat yourself” or shock your senses, eat frozen fruit.

It’s quite a sensory experience!

Add a little coconut whipped cream on top of a bowl full of frozen fruit and you’re golden.

Healthy Eating Habits to help you reset after a long weekend of indulging. More on!

Need a little afternoon snack? Grill some shishito peppers. Drizzle with oil & season with salt.


My Everyday Life: Week 21 on Shutterbean.comDon’t forget about cherries. They are good at keeping your mouth occupied.

My Everyday Life: Week 21 on

If you need carbs, opt for sweet potatoes. They’ll fill you up and they’re so good for you too!

Remember how much you like those sweet potato/banana pancake things

My Everyday Life - Week 19 on

Or maybe you’re craving pasta? Add more greens to it so the pasta seems like the topping!

My Everyday Life: Week 15 on

If you think eating healthy is boring, challenge yourself to make something new.

Try something that has a variety of textures.

This Coconut Quinoa Slaw is the perfect reset. Crunch, flavor, texture, GOODNESS!

If you're looking for a good reset, check out this Coconut Quinoa Salad from Naturally Nourished. Recipe is on!

Whatever you make, fortify it with vegetables. Fill yourself up with them.

Dinner is just a few minutes away with this Mushroom Ramen recipe made with Imagine Broths & Soups. Find the recipe on!

If you’re really hungry and you have a few hours before dinner, make yourself a little salad.

You’ll eat less at dinner and you’ve already gotten your salad course out of the way!

Spinach Bacon Salad // shutterbean

If you’re gonna do some grazing, make it healthy!  Graze on prepped vegetables.

Throw a jalapeno into your cart this week.

Make a spritzer instead of drinking alcohol.

My Everyday Life: Week 49 on

Thinking of hamburgers or tacos? Use lettuce wraps instead of bread.

This Chicken Lettuce Cups recipe is a favorite.


Meal Prep is a way to get yourself back on track. Arm yourself with good options!



Eat them cold. Put them in salads. Put them in a hash!

My Everyday Life: Week 38 on

Whenever you feel like dessert, have fruit.

Enjoy/don’t go overboard.

My Everyday Life: Week 20 on

Consider other ways of eating…like a Whole30 for a reset.

There are so many things you can eat with that system.

Feeling bored with your Whole30 routine? Check out these Whole 30 Meal Ideas from!

Don’t forget about that Healthy Recipe post:

30 + Healthy Recipes to give your body a good RESET! See more on

And if you don’t feel like cooking, remember you can make yourself a healthy snack dinner.

Don't feel like cooking? NO PROBLEM! Here's a collection of Healthy Snack Dinner Ideas. Find more on!

And I Quote // shutterbean

And I Quote // shutterbean

Most of all:

Be good to yourself.

You deserve it.

It’s all about Creating Healthy Eating Habits!

  • Kristin

    Making menus and a grocery list is on my to do list for today, so thanks for the inspo! I was feeling pretty flat.

  • Scarlett

    Great ideas Tracy! A smoothie bowl for dinner sounds so good for tonight 🙂

  • libby

    We just moved this weekend so the past few weeks have been filled with frozen pizza and drive-thru. UGH! My body is so ready for vegetables and fruits! And just in time, too, because home grown Kansas tomatoes are the world’s most incredible treat.
    I just got home from the grocery store–spent most of the budget in the produce section. I’m so excited! Now, to get all this prepped… that’s the hard work for me. But it certainly pays off.

  • Julie

    I’ve been buying those little microwaveable bags of quinoa/brown rice from Costco (grains are so good, but I’m so impatient when cooking them myself!), making an over-easy egg, putting it on top of half of one of those grain bags, and then adding some of Trader Joe’s green dragon hot sauce. Fills me up and stops me from craving anything crazy sweet or salty for at least a few hours…I swear if an unhealthy breakfast happens, nothing stops me from eating cheese/brownies from my freezer for the rest of the day!

  • Diane

    Thank YOU Tracy!

    I love how you started this with “Note to self:”

    This post is perfect timing. With my birthday and the 4th, I have ‘lived’ a little the last few days and I do not like how I’m currently feeling – mentally, physically, and emotionally. I need to get back on track.

    Whole30 FTW!

    As always you have some of the best ideas. Keep up the wonderful work you do. Please!

  • Stephanie Haly

    Could you just record some audio for this post so I can listen to it on repeat. Thank you for you public service announcement. It is so nice for this reminder to be good to myself by taking care of what I fuel my body.

  • Jamie

    Be good to yourself. You CAN do it. = )

  • Bethany

    Tracy–this is just what I needed! Thank you for the inspiration as always! I love the one-big-salad-a-day challenge.

  • Katie @ Live Half Full

    Absolutely love your attitude on food, friend.

  • Rachel

    This is just the reminder I needed! I’ve been eating like a madwoman the last few weeks and I really need to get back on track. I haven’t been eating enough veggies and it’s impacting the way I feel. Thanks for keeping us all on track 🙂

  • hillary


    I would like to recommend the breakfast salad. Greens, a fried or hard boiled egg (maybe two), some avocado or cheese, random veg, balsamic glaze and olive oil. Then, whatever happens the rest of the day, YOU HAVE EATEN A SALAD.

  • Marla S

    Thank you!!!

  • Karen

    Do you have any recommendations for storage containers for your meal prep? Thanks!

  • Linda

    I find your meal prep posts/photos on instagram very inspiring in terms of healthy eating. I love when you share those!

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  • Shana

    I started reading this and got to putting a swipe of pb on a s’mores and got side tracked! Damnit! But then I recovered and pinned the coconut quinoa slaw recipe……

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  • Jena Rose Daggett

    This is so utterly beautiful. Thank you.

  • Lisa

    I do enjoy your “healthy” recipes, but the language around this food sounds disordered and unkind. Please don’t make healthy eating a punishment for over indulging. Too often as women we think this language and disordered thinking is normal. 99% of the time momentary “resets” turn into unhealthy (but completely biologically natural) binging later. Good on you for wanting to feel good, but it doesn’t have to mean restricting foods or attaching morality to what we eat.

    • Tracy

      What a bummer. My intentions don’t align with your interpretation. It is a note to myself, coaching myself to get back on track. I love eating healthy. I also love indulging. I am not attaching morality to what I eat, I am reminding myself that I enjoy taking care of myself and I need to do that right now.

      • Meghan

        Your intentions came through to me, Tracy! I’ve been following you for many years and you’re always seeking to find balance on great food/flavour/texture/creativity/indulgence and simplicity. Get it, girl! (I don’t feel like you need the encouragement, but I wanted to let you know how this post resonated with me)

  • Vegan Heaven

    I love this post, Tracy! So many great ideas. 🙂 I love making ice cream with just frozen fruits as well. So easy and healthy! And this coconut quinoa slaw looks SO good!!

  • pastries online kanpur

    Its a very great idea..I love this post..Thank you so much sharing this post..

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  • Bonnie

    Thanks Tracey! This is an amazing post!

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