What I Eat In A Day – Healthy Meal Ideas

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What I Eat In A Day – Healthy Meal Ideas

Happy Monday everyone! Today I’m bringing you an updated what I eat in a day post to inspire you and show you my current foodie favourites. As I have stated before: I am not a fitness professional nor am I a nutritionist, these are the meals I enjoy and I am sharing them with you purely from a friendship aspect, not to guide you towards them or instruct you in any way.

I have a flexible approach towards nutrition and it really works for me. Having a balanced lifestyle is crucial for me, I love chocolate and sweet treats, as well as pizza and chips so these will never vanish from my life. I am also fortunate because I love healthier dishes too, I love green vegetables and I love basic meals, they satisfy me, help with my digestion and make me feel good. When I eat better, I perform better in the gym and I feel amazing.

I have featured some images of the food I eat and this varies every single day. Sometimes I’ll eat oats for breakfast every morning and some days I’ll eat something more savoury. I feed my cravings on that day and eat the food I want. I nourish my body with wholesome foods and make sure I am getting the correct nutrients in every day… Why? Because it makes me feel good. I can’t go a single day without chocolate or peanut butter, though, so these always find their way into my meals.

“Carbs & fat are my friends, they keep me full, they kick-start my mornings and they make me feel good. Don’t deprive yourself of the things you love, I can almost guarantee you will binge later on and feel 10x worse. Eat the cake you love, smile because you are grateful and be happy you are alive. Remember, life is too short to be miserable; eat well, train hard, enjoy every moment and TREAT yourself to the foods you love. Everything in moderation” My quote from – The 3 Things I Have Learned From Living a Healthy Lifestyle.

Breakfast – Before Working Out

Firstly, hydrate! Get some water and glug away before eating breakfast.

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I typically start the day at 8 am or earlier and I never leave the house without breakfast, it sets me up for the day, it provides me with energy and helps me remained focused until lunchtime. Here we have zoats! Ingredients for the oats: grated courgette, oats, almond milk, 1 egg white and 1 sachet of Whey Box protein. Toppings: frozen berries, Real Handful trail mix and Rolla Granola – Granola. Don’t be frightened by the courgette/zucchini, it bulks out the oats and adds a lovely texture, it is also a sneaky way of eating vegetables for breakfast without the added taste. I cook the courgette with the oats like I would normal porridge but I don’t add as much milk or water, the courgette holds a lot of water and in return, you don’t need a lot of liquid for the oats to cook.

Look at my previous blog post here where I tell you all about how to make my yummy zoats. Alternatively, the courgette can be swapped for carrot, sweet potato or cauliflower, if you don’t want to enhance your oats with a vegetable you could mix in berries, mashed banana or grated apple. Experiment and create your own variation… I usually have this pre-workout alongside a mug of green tea – check out my previous blog post to see which brand is my favourite at the moment for various tea blends – (Tea Talks – My Addiction).

Lunchtime 

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My post-workout rainbow goodness. At lunchtime, I like to have a good balance of healthy fats, carbohydrates and protein. I love a salad bowl and I also love using last night’s leftovers for lunch. Here we have a bed of steamed kale, chopped tomatoes, a boiled egg, peppers, onions, mushrooms, steamed broccoli, steamed sweet potato and a tuna and Greek yoghurt mixture. I use Greek yoghurt as an alternative to mayonnaise, it adds a wonderful texture, adds extra protein and contains no processed ingredients. I have to ensure my salads are full of volume, this allows me to feel energised and full, there is nothing worse than eating a salad that hasn’t satisfied your hunger cravings. Again, my lunch time meal always changes every day and I eat according to my energy levels.

Mid-Afternoon Snack

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Sweet Snacks

I love snacking! Snacks help me get through my workload and help me get past the 3pm energy slump. I always crave sweet goodies and I have discovered healthier alternatives along the way. The easy snack ideas are fruit: frozen berries are like sweets and sliced, frozen banana topped with cinnamon and peanut butter tastes like ice cream! Trail mix:  nuts, seeds, dried fruit and some homemade popcorn, the perfect crunch sensation and trail mixes can be packed full of your favourites. I also love the little snack packets from Real Handful; they’re packed full of sweetness, nutrients and are delicious accompanied by a warm drink: a great way to re-charge your batteries. I did a blog post featuring some of my favourite flavours! Check it out here: Real Handful – Snack Time and I also wrote a full blog post about my current favourite sweet snacks: Be KIND To Yourself – Top Sweet Snacks This Month.

If you have been following for a while you will know I love smoothie bowls, they’re sweet, they’re an easy way of getting your greens in and they can be extremely creative! They’re the perfect snack, pudding and breakfast. Smoothies can also be taken on-the-go so they’re good if you’re in a rush or need a quick pick-me-up.

*I also make sure I am staying hydrated throughout the day – water, green tea and peppermint tea are my staples*.

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A Savoury Snack Favourite

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I also love savoury snacks! However, this certainly depends on my mood at the time and again, it depends on my cravings. If I have had a slightly sweeter breakfast I will always choose a more savoury inspired snack in the afternoon, to ensure I am getting nutrients across the spectrum. Here we have a rainbow plate of goodness, a variety of colours = a variety of nutrients. Whenever I snack on vegetables I like to always have a dip on the side, this adds texture, flavour and adds, even more, volume to the snack. My dips are always homemade or selected from reliable sources, in particular, this is my current favourite: Super Boost Spread by Jake’s Boost

This spread certainly ticks ALL of the boxes

✔ VEGAN  ✔ GLUTEN FREE ✔ NO ADDED SUGAR OR SALT ✔ 100% NATURAL ✔ NO PALM OIL ✔ 

This spread is designed to help maximise your performance including activities such as, workouts, walking, climbing and running! How incredible is that! All through providing sustainable, natural, healthy energy.

Super Boost Spread ingredients: almonds, cashews, hazelnuts, Brazil nuts, pecans, sunflower seeds, walnuts, linseeds, chia seeds and hemp seeds. Now if that isn’t classed as a powerhouse of superfood, I don’t know what is! The complex mix of ingredients leaves your taste buds tingling with excitement, honestly, this stuff is addictive. This spread may have no added sugar, but it can be incorporated into sweeter dishes also, this spread is diverse and really packs a crunch.

OH! Not forgetting, Jake’s Boost send 5% of their profits to charities that help feed children in the UK – how incredible and positive!  If you’re a spread lover like me, you’ll want to know what the texture is like? It’s thick, crunchy and dense! Perfect for mixing into porridge, or other recipes and perfect for spreading, you only need a little bit, so this spread goes a long way. Check out their website for more information and to see their whole collection of spreads, honestly, you’ll be blown away by their goodness: Jake’s Boost.

I will be creating some recipes very soon featuring Jake’s Boost spreads, so watch this space and get stocked up soon!

Evening Meal

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My evening meal always consists of vegetables of some sort, a carb source and a protein source, I love this combination and it’s always been one of my favourites: here we have my gooey Chinese inspired peanut butter chicken with quinoa and steamed broccoli. This dish can be swapped around; swap your chicken for lentils or chickpeas, swap the quinoa for sweet potato or rice and swap the broccoli for kale, spinach, a side salad or even peas! Get creative and experiment. Remember, this recipe can be doubled to ensure you have meals prepared for the next few days. Store the leftovers in an airtight container in the fridge and eat them whenever you feel peckish.

 Evening Snack

This usually consists of something sweet – a Greek yoghurt base, topped with granola, trail mix, dried fruit, peanut butter, frozen fruits and chocolate – I love all sorts of chocolate! I love experimenting and trying new brands; dark chocolate and white chocolate are two of my favourites and both are eaten in moderation. I always have this alongside a warm comforting drink. Of course, some days I love to indulge and have some cake, some homemade cookies or create my own sweet treats. However, when I am in a rush, Greek yoghurt bowls are my go-to.

I am a huge lover of baking and I am always keen to experiment in the kitchen check out some of my sweeter recipes here: cookies: Jessica Bakes – Oat, PB & Banana Cookies  brownies – Be Happy BB Brownies – Updated Recipe – healthy fruit crumble – Courageous Crumble – The Whey Box and Rolla Granola Crumble Recipe.


I hope you liked this blog post! I love capturing my food for you and sharing my creations, it is a creative process which I adore. I love sampling new brands, reviewing products and eating delicious food. Food is something to be grateful for and it shouldn’t be taken for granted, it’s beautiful. If you do re-create any of my yummy dishes please be sure to tag me in them! I would love that.

I hope you have a wonderful week and edge closer towards your goals. Don’t forget, be organised, stay positive and believe in yourself. You’re awesome and I know you can take on this week.


If you want to keep in touch or keep up to date with what I am doing, follow me on social media!

Twitter  / Instagram / Facebook

What recipe was your favourite from above?

Jessica, x

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