What I Ate in a Day

By Meredith East Powell, The Healing Yogi

What I eat to manage my endo symptoms

Meredith is a yoga teacher, studying a BHSc Nutrition and founder of The Healing Yogi

Diet plays a big part in managing my endometriosis symptoms, in fact it’s one of the reasons I left my old career behind to become a nutritionist. 

In this post I’m sharing what I ate in a day, this type of day is pretty much what I eat every day; lots of veggies, fruit, seeds, nuts, olive oil, eggs, fish and lean meat. I don’t eat a lot of dairy products except for goat’s or sheep’s milk products. Majority of my diet is plant based.

Some women with endometriosis find that eggs or dairy don’t agree with them; in cases of food intolerances, it’s best to speak to a nutritionist or dietician to work out why you’re reacting to certain foods, you might then remove the offending food and create a personalised diet and plan so you can start to heal your gut and eventually you may be able to reintroduce the foods you were reacting to.

What I ate

After my morning meditation, yoga and walking my dogs I make breakfast at around 6am. I usually drink about 8 glasses of water per day and more in hotter weather.


Dragonfruit and blueberry smoothie with granola, you can find the link to the recipe here.

I’ve recently given up coffee because I feel better without it. If I need something warm to drink, I might have herbal tea or a turmeric latte. Here is my turmeric latte recipe:

  • 1 teaspoon of Woolworths Macro Turmeric Latte powder

  • ¼ cup of boiling water to combine

  • 1 cup of coconut milk

  • Combine all ingredients in a small saucepan, heat, combine and serve


Fresh summer slaw (serves 1)

  • 1 cup of ‘kaleslaw’ (both Coles and Woolworths have their version of this salad mix)

  • ½ cup of sliced capsicum strips

  • ¼ avocado sliced

  • ½ cup of leftover cooked quinoa  

  • 1 packet of flaked tuna in spring water (or a boiled egg)

  • 1 teaspoon of hemp seeds (optional)

  • 1 cube of Meredith’s Dairy goats’ cheese (you can use macadamia or another type of nut cheese for a vegan substitute, which can be found at a health food store)

  • ½ a lemon squeezed

  • 1 tablespoon of garlic infused extra virgin olive oil

Toss the ingredients and serve

Afternoon snack:

I’m usually hungry by 4pm, so I’ll have some plain popcorn, or a handful of nuts or rice crackers with a turmeric latte or a smoothie. Try this smoothie for an afternoon treat:

Coconut and chia smoothie:

  • A handful of ice

  • ½ cup of coconut meat (you can buy it frozen from the supermarket)

  • 1 tablespoon of chia seeds

  • 1.5 cups of coconut milk (or any combination of plant-based milk you like)

  • A drop or two of Stevia for sweetness (if you need it)

Blend until smooth

Fragrant Green Vegetable, Herb & Chicken Stir Fry

Fragrant Green Vegetable, Herb & Chicken Stir Fry


Fragrant green vegetable, herb & chicken stir-fry, the recipe can be found here. Instead of using noodles I served it with rice. Try brown rice or black rice for nutritious options.

If you’re vegan you can use the same recipe but swap the chicken mince for 200 grams of chopped mushrooms such as shitake and oyster.

I try to avoid sugar completely because I find it addictive and it flares my endo symptoms, so I don’t keep sugary snacks or treats around. If I’m really craving something, I’ll make a hot chocolate:

Healthy hot chocolate:

  • 1 teaspoon of cacao

  • 1.5 cups of coconut milk (or another type of plant-based milk)

  • A dash of cinnamon

  • A teaspoon of rice malt syrup

Combine ingredients in a saucepan over a low heat until warm then serve. 

Do you follow an endo-diet? Leave a comment below and let us know about it!

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