How do you feel about a What I Eat in a Day video??
In my opinion, a lot of them are really toxic. I will never start my daily eats video with a body check or a flash of my abs for a few reasons:
How I look is not my primary priority for eating this way;
Different people eating the same exact thing will usually look completely different; and
You think I have an 8-pack?!? 🤔
I get requests for these often because when done well, they can be such a great source of inspiration for new recipes and meal ideas. I also like to frame them as a WHY I Eat What I Eat In a Day because they’re an entertaining way to share educational insights. I emphasize the reasoning behind my food choices, and how they specifically support my gut and hormone health, so that you can implement certain tips and learn your own ideal way of eating.
My meals are usually a big bowl of random ingredients or an unaesthetic round-up of meal prep and definitely not curated Instagram-worthy meals. But, I like to use my content to crowd out the unrealistic, toxic wellness social media BS with relatable, honest, and realistic content so that you actually feel inspired and motivated to nourish yourself day to day.
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:
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 and I'll see you in the next one ❤️ . This post includes macronutrient breakdowns, just as a heads-up.
Morning Bevs - 6:15 am


Morning sunlight and a mineral-rich beverage is my first stop in the morning. After a night of sleep it’s so important to rehydrate and get that natural light to set your circadian rhythm. I also find it is helpful to frontload my water consumption because as the day goes on sometimes I forget to drink water…
This morning I am sipping on one of my tried and true mineral-rich drinks: an herbal infusion. This week I used a combo or nettle & red clover. You can get the formula for my herbal infusions here. I sipped on this and ate my pre-workout snack outside to get my morning sunlight (while I try not to fall back asleep).
BTW I prep my morning beverage and pre-workout snack while I am oil pulling and I cannot recommend this time saving habit stack enough.
Morning Snack - 6:30 am
12g protein — 14g carbs (3g fiber) — 2g fat


This was a Wednesday which is one of my strength training days, and I like to have a small snack to fuel my session, support muscle growth, and aid recovery. I prioritize simple carbohydrates for quick energy (like fruit, dates, or rice cakes) along with a bit of lean protein. Today I had 2 rice quinoa cakes with my homemade chia fig jam & raw honey and a small serving of meal prepped chicken breast. It’s ugly but so quick and hits all my needs!
These snacks are typically lower in fat, since that 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. I also like a bit of caffeine before/during my workout to support my will to live. I made my new morning beverage obsession: black tea with grass-fed gelatin and a splash of milk.
Gelatin Black Tea
Ingredients:
1 cup hot water (185F)
Black tea of choice (I use this brand)
1 scoop grass-fed gelatin
2 tbsp milk or cream of choice
1 tsp maple syrup or raw honey (or more to taste)
Directions:
Add 1/2 of the water to the tea powder and mix to combine.
Slowly pour in the gelatin powder while you are stirring to avoid clumps. Add more hot water and stir until dissolved.
Add milk and sweetener of choice!
Protein Shake & Post-Workout Breakfast - 8:30 am
48g protein — 28g carbs (10g fiber) — 33g fat



I follow my strength training with a 30–40 minute walk with the doggies and then it’s time for a full breakfast! Regular exercise is important but diet is also a key player in our health and fitness goals. My post-workout meal prioritized a mix of carbohydrates to refuel, protein to support muscle growth, and healthy fats for satiety and balance.
Right after my workout I like to make sure I am having a boost of protein and taking my creatine for muscle recovery, so I make this super simple minimal ingredient protein shake.
Simple Chocolate Protein Shake
Ingredients:
½ cup filtered water
5g creatine
¼ cup milk of choice
Pinch of sea salt
3–4 ice cubes
Directions:
Add everything to a blender and blend until smooth and creamy.
I had meal prepped sausage and hashbrowns in the freezer that I reheated under the broiler while I showered and changed (ok, efficiency queen!!). I love meal prepping hashbrowns because cooked and cooled potatoes actually have amazing gut health benefits! Let me know if I should write up that recipe. I paired that with some meal-prepped jammy eggs. I added a big serving of fermented curtido and half of an avocado for fiber. Thanks to a little prep ahead of time, this meal came together so easily, included all of the components to support my fitness goals, and it kept me full for hours.
Lunch - 1:00 pm
40g protein — 42g carbs (11g fiber) — 18g fat


A balanced and satisfying breakfast means I can focus on work and not feel snacky between meals. Did you know that waiting a few hours between meals rather than grazing throughout the day is also super beneficial for gut health? Spacing out your meals allows the Migrating Motor Complex to activate (it only activates in fasted states, about 90 minutes after eating) which is critical for clearing residual food and bacteria through the small intestine and avoiding issues like bloating, SIBO, and constipation.
When lunch time rolls around I really lean on meal prep, since I usually have a busy workday. Today I combined meal prepped chicken with green goddess sauce to make a delicious chicken salad and ate that on gluten-free toast. To make sure I am hitting my fiber goals, I added black beans and bone marrow sweet potato mash, which also adds some amazing healthy fats and micronutrients. I sipped on my favorite mineral-rich agua de pepino for hydration.
Sweet Treat O’Clock - 5:00 pm
3g protein — 10g carbs — 10g fat


After work I headed over to my local sauna & ice plunge park and brought a little snack for me and my friends. Sauna, rainy day, and mango sticky rice pudding… a match made in heaven. Rice pudding is such an easy dessert to prep and you can easily adjust the amount of sweetener to make it a bit more blood sugar friendly. I have been craving the flavors of mango sticky rice, so I mimicked that with this coconut milk rice pudding topped with fresh mango and black sesame seeds. I even stir in some eggs for some secret protein and micronutrients! Sharing this recipe on Friday, don’t worry!!
Dinner - 7:30 pm
40g protein — 26g carbs (10g fiber) — 29g fat


After an evening in the sauna I am ready for a nourishing (but super quick and easy dinner). Thanks to a bit of meal prep, I quickly reheated these amazing hidden liver stuffed peppers and some more bone marrow sweet potato mash and added the chilled date & olive quinoa salad. It isn’t fancy, aesthetic or complicated but it is balanced, so delicious, and leaves me feeling satisfied but not overly full. I also sipped on some homemade fermented fig soda!
Thanks for coming along on my day with me! I hope you found this inspiring, educational, and fun. I always try to add in tons science-backed gut & hormone health info and provide some insights into how I am building my plates and fueling myself throughout the day.
If I didn’t have all of my meal prepped foods I would probably be snacking all day or buying overpriced mediocre food. Instead, I just reach into my fridge, reheat delicious prepped components, and quickly assemble nourishing meals. Meal prep is my best tip when it comes to staying nourished during busy weekdays.
All of the recipes from this day of eating are featured in last week’s meal prep guide:
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 learn how to build a balanced plate (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.
Let me know in the comments if you find these breakdowns & recipes helpful!
YES to the potatoes