Everything I Ate in a Day (and Why!)

to get 146g of protein and 26g of fiber!!!

I love watching a good What I Eat in a Day video (emphasis on good, because let’s be honest—some can be really toxic). When done well, they can be such a great source of inspiration for new recipes and meal ideas. I also think they’re a powerful way to share educational insights in a relatable and easy-to-understand format.

I don’t film them often myself, mostly because my life isn’t always aesthetically curated with picture-perfect meals at every turn. But honestly, I think realistic content is far more helpful when it comes to nourishing yourself day to day.

When I do share these, I like to frame them more as Why I Eat What I Eat in a Day. The reasoning behind my food choices is way more important than the specific meals themselves—and understanding the why can help you build and tailor your own ideal way of eating.

As always, this content is meant to inspire and educate—not to be copied or used for comparison. Everyone has unique needs and what works for me may not work for you. If you have any questions, feel free to ask in the comments!

BTW - this was from last week so most of the recipes can be found in the meal prep guide here:

MEAL PREP GUIDE - April 25, 2025

Lastly, I understand that posts like this can be uncomfortable or unhelpful for some people. If that’s the case, please feel free to skip it—I'll see you in the next one. This post includes macronutrient breakdowns and brief mentions of calories, just as a heads-up.

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Morning Bevs - 6:15 am

Goblin mode activated! I like to hydrate first thing in the morning and usually take my supplements right away so I don’t forget later. Today, I started with psyllium husk in water for a good dose of fiber to kick off the day. After that, I had some warm water with my lemon ginger cubes to support digestion. I like to sip on that while soaking up some morning sunlight and doing a bit of stretching—habit stacking at its best! Don’t ask my neighbors what they think of me…

Morning Snack - 6:45 am

15g protein — 14g carbs (1.3g fiber) — 6g fat

I do 50 minutes of strength training three mornings a week, and I always like to have a small pre-workout snack to help fuel my session, support muscle growth, and aid recovery. Gone are the days of fasted workouts—I’m fully in my muscle-building era!

For this snack, I prioritize simple carbohydrates for quick energy (like fruit, dates, or rice cakes) along with a bit of lean protein. Today I had 1 mango and a bit of meal prepped chicken breast. I usually avoid fats in this meal, since they can slow digestion and delay the availability of carbs we want to use during the workout. This helps ensure my body has readily available energy, so it doesn’t have to break down muscle tissue to fuel the session. Sometimes I’ll also have a bit of caffeine before or during my workout. Today, that meant a tiny cup of Sam’s leftover coffee with a splash of sheep’s milk.

Post-Workout Breakfast - 8:30 am

50g protein — 41g carbs (6.5g fiber) — 29g fat

After my strength training and a 30–40 minute walk, it’s time for a full breakfast! Refueling after a workout is so important—it supports muscle protein synthesis, aids recovery, and helps replenish energy stores. For this meal, I focus on getting a solid mix of carbohydrates to refuel, protein to support muscle growth, and healthy fats for satiety and overall balance.

Lately, I’ve been obsessed with this super simple protein shake combo. Instead of making a full-blown smoothie with tons of ingredients, I’ve been blending up this sea salt chocolate milkshake—it’s quick, easy, and so satisfying.

Simple Chocolate Protein Shake

Ingredients:

• 1 scoop Equip Chocolate Beef Protein

• ½ cup filtered water

• ¼ cup milk of choice

• Pinch of sea salt

• Dash of cinnamon (optional)

• 3–4 ice cubes

Directions:

1. Add everything to a blender and blend until smooth and creamy.

I paired the shake with some meal-prepped egg salad on gluten-free toast (I love a good multigrain, seedy bread for that extra fiber!), plus a side of homemade pickled carrots and beets for added fiber and a fresh, tangy crunch. Thanks to a little prep ahead of time, this meal came together so easily—delicious, satisfying, muscle-supporting 💪, and it kept me full for hours.

Lunch - 2:00 pm

15g protein — 11g carbs (3g fiber) — 26g fat

My breakfast was super nutrient-dense—packed with protein and healthy fats—which kept me full for hours. That worked out perfectly, since I didn’t have a break in my schedule for lunch until 2 p.m. Lunch was extra delicious today thanks to some leftover meal-prepped steak that I quickly reheated in a cast iron pan. I paired it with chimichurri, some cooked chard I found in the back of the fridge that needed to be used up, and a side of homemade applesauce. I love keeping cooked apples on hand—they’re a great quality carb to add to meals, and they come with gut health benefits thanks to their prebiotic fiber content.

Sweet Treat O’Clock - 4:00 pm

15g protein — 21g carbs — 20g fat

After a full day of work, I think it’s totally natural to want a little something to carry you through to the end of the day. What I’m not going to do is reach for a coffee or anything caffeinated—that would completely throw off my sleep. Instead, to satisfy my craving for a creamy latte, I made a sea salt maple mesquite latte. It has all the cozy, earthy, nutty flavor of a traditional latte—just without the caffeine.

I paired it with some gut-friendly coconut ginger gelatin gummies (recipe linked here!) that I needed to finish up. It was the perfect slightly sweet, balanced treat that also added some quality protein and beneficial nutrients to my day.

Dinner - 6:30 pm

51g protein — 40g carbs (7.3g fiber) — 10g fat

Because I’ve fueled myself well throughout the day, I’m not ravenous by the time dinner rolls around—which really helps me avoid that super snacky feeling while cooking or the urge to raid the pantry. Thanks to a bit of meal prep, I quickly reheated some grilled chicken, paired it with a chickpea and potato salad (amazing for gut-healthy fiber), and added a side of pickled carrots and beets.

It was the perfect way to end the day—packed with quality protein, full of fiber to help me meet my goals, and left me feeling totally satisfied. Honestly, I usually end my day with something sweet (like a peanut butter-stuffed date, yogurt bowl, fresh fruit, or dark chocolate), but tonight I felt so content after dinner, I didn’t feel the need. I think my sweet afternoon treat hit the spot!

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I don’t always track my macros (it takes way too long lol) but I find it helpful to do every once and awhile, especially to make sure I am getting enough protein and fiber. I use cronometer because it also tracks the micronutrient intake which is super interesting. Here is some of the data that I got from this day:

Looks like I could have gone for some more Omega-3 fats, vitamin B1, and Folate!

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Notice how I didn’t cook a single thing during the day? I just reheated delicious prepped components and quickly assembled nourishing meals. It doesn’t always come together this seamlessly, but having food ready in the fridge makes my life so much easier. Meal prep is truly my best friend when it comes to staying nourished during busy weekdays.

Almost all of the recipes from this day of eating are featured in last week’s meal prep guide:

Every day looks a little different for me, but most of my meals come together with a prepped protein, some fiber-rich healthy carbs, whatever seasonal veggies I have in the fridge, and of course—some delicious beverages, snacks, or homemade desserts to round things out. :)

Let this be your reminder: you don’t need a fancy recipe or a perfectly styled, Instagram-worthy plate to have a nutritious day. Just focus on the basics of a balanced meal—protein, fiber-rich carbs, a variety of fruits and veggies, and healthy fats—and mix and match what you have. Simple, satisfying, and nourishing with minimal effort.

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I hope you found this helpful, inspiring, and informative! Let me know in the comments and I will be sure to do more of these in the future <3