What I eat in a day (simple, realistic version)

7:00 AM - BREAKFAST

What I make: Scrambled eggs with avocado and toast

The actual recipe:

• 3 eggs, scrambled in a pan with butter

• 1/2 avocado, sliced

• 2 slices whole grain toast

• Salt, pepper, hot sauce

• Black coffee

Time: 8 minutes total

Why this works:

• 30g protein (keeps me full until lunch)

• Healthy fats from avocado and eggs

• Carbs from toast for energy

• I've made this 500 times, requires zero thought

What it looks like: Not Instagram-worthy. Eggs are scrambled in a pan, not perfectly folded. Avocado is sliced, not arranged in a fan. Toast is toast. It's breakfast, not art.

Realistic details:

• I eat this 4-5 days a week because it works

• Sometimes I skip the avocado if I don't have one

• Sometimes I add leftover vegetables from dinner

• I eat it at my kitchen counter, not a perfectly styled table

• Usually scrolling my phone while eating (not mindful, just honest)

Nutrition breakdown: Calories: ~500 Protein: 30g Carbs: 35g Fat: 28g Fiber: 8g

10:30 AM - COFFEE (NO SNACK)

What I have: Second cup of coffee, black

That's it. No mid-morning snack.

Why no snack:

Because I ate enough protein at breakfast (30g), I'm not hungry at 10am.

This is the difference between high-protein breakfasts and carb-heavy breakfasts. When I used to eat cereal or oatmeal without protein, I'd be starving by 10am and need a snack.

Now I go 5 hours between breakfast and lunch without thinking about food.

Realistic detail: If I'm genuinely hungry (rare), I'll eat an apple with peanut butter or a protein bar. But most days, I don't need anything.

12:30 PM - LUNCH

What I make: Chicken rice bowl with whatever vegetables I have

The actual recipe:

• 6 oz rotisserie chicken (bought from grocery store, shredded)

• 1 cup microwaveable brown rice (90 seconds)

• 2 cups mixed vegetables (today it was bagged broccoli florets, microwaved)

• 1/4 avocado

• Olive oil, lemon juice, salt, pepper

Time: 5 minutes (using pre-cooked ingredients)

Why this works:

• High protein (40g) keeps me full all afternoon

• Vegetables add fiber and nutrients

• Carbs from rice for sustained energy

• Easy to make while working from home

What it looks like: A bowl. With food in it. Not arranged. Not styled. Just scooped together.

Realistic details:

• I buy rotisserie chicken weekly and use it for multiple meals

• The vegetables change based on what's in my freezer

• Sometimes I add beans instead of rice

• Sometimes I skip the avocado

• I eat this at my desk while working (again, not mindful eating, just real life)

• Same bowl I use every day

The variation: This same formula works with different combinations:

• Ground turkey + quinoa + spinach

• Salmon + sweet potato + Brussels sprouts

• Tofu + brown rice + mixed vegetables

I rotate through 3-4 versions depending on what I prepped on Sunday.

Nutrition breakdown: Calories: ~550 Protein: 40g Carbs: 45g Fat: 20g Fiber: 10g

3:00 PM - AFTERNOON SNACK

What I eat: Apple with almond butter

The actual recipe:

• 1 medium apple, sliced

• 2 tablespoons almond butter

Time: 2 minutes

Why this works:

• Protein + carb combination (never eat carbs alone)

• Satisfies sweet craving

• Keeps me full until dinner

• Portable if I'm out

What it looks like: Apple slices on a plate with almond butter in a small bowl. Sometimes I just eat the apple straight and dip it in the jar of almond butter.

Realistic details:

• This is my go-to snack 90% of the time

• Sometimes I swap for Greek yogurt with berries

• Sometimes I skip the snack if I'm not hungry

• If I'm hungry but running errands, I keep protein bars in my car

Nutrition breakdown: Calories: ~250 Protein: 8g Carbs: 30g Fat: 16g Fiber: 6g

6:30 PM - DINNER

What I make: Salmon with roasted vegetables and sweet potato

The actual recipe:

• 6 oz salmon fillet (seasoned with salt, pepper, garlic powder)

• Baked at 400°F for 15 minutes

• 1 medium sweet potato (microwaved for 6 minutes, then finished in oven)

• 2 cups mixed vegetables (whatever I have - today was Brussels sprouts and carrots)

• Roasted with olive oil, salt, pepper at 400°F for 25 minutes

Time: 30 minutes (mostly hands-off oven time)

Why this works:

• High protein (35g) and omega-3s from salmon

• Vegetables for fiber and nutrients

• Sweet potato for carbs and satisfaction

• Simple cooking method I can do while cleaning up from the day

What it looks like: Everything on one plate. Not arranged. Just there.

Realistic details:

• I don't eat salmon every night (too expensive)

• Rotation: Salmon, chicken thighs, ground turkey, occasionally steak

• The vegetables change based on what's on sale or in my fridge

• Sometimes I just make a sheet pan meal - protein and vegetables all on one pan

• Sometimes dinner is leftovers from yesterday

• Sometimes I'm too tired and make breakfast for dinner (eggs and toast)

Nutrition breakdown: Calories: ~600 Protein: 35g Carbs: 50g Fat: 25g Fiber: 12g

8:30 PM - DESSERT (SOMETIMES)

What I have: Greek yogurt with berries and a drizzle of honey

The actual recipe:

• 1 cup plain Greek yogurt

• 1/2 cup frozen berries (thawed in microwave for 30 seconds)

• 1 teaspoon honey

Time: 2 minutes

Why this works:

• Satisfies sweet craving without sugar crash

• Extra protein before bed (15g)

• Low sugar compared to actual dessert

• Feels like a treat

What it looks like: A bowl of yogurt with berries mixed in. That's it.

Realistic details:

• I don't have dessert every night

• Maybe 3-4 nights a week

• Sometimes it's a small piece of dark chocolate instead

• Sometimes I skip it entirely

• If I want real dessert (ice cream, cookies), I have it - just not every night

Nutrition breakdown: Calories: ~200 Protein: 15g Carbs: 25g Fat: 5g Fiber: 3g

DAILY TOTALS

Calories: ~2,100 Protein: 158g Carbs: 185g Fat: 94g Fiber: 39g

For context: I'm moderately active (walk daily, lift weights 3-4x weekly), maintain my weight at around 2,200-2,400 calories.

This day puts me in a slight deficit if I'm trying to lean out, or maintenance if I add a bit more at meals.

WHAT YOU'RE NOT SEEING

I'm not showing you:

The days I eat out (1-2x weekly - pizza, burgers, whatever I want)

The days I'm too tired to cook (scrambled eggs for dinner, or ordering takeout)

The days I snack more (handful of nuts here, some cheese there, tasting while cooking)

The days I eat less (busy day, not as hungry, skip a snack or have smaller portions)

The weekends (less structured, more flexible, bigger breakfast, later lunch, snacks while watching TV)

The reality: Every day is slightly different. I don't track calories daily anymore (I did for a few months to learn portions, now I eyeball it). I eat more some days, less others. It balances out over the week.

WHAT MAKES THIS SUSTAINABLE

1. Same meals on repeat

I'm not making different recipes every single day. I have 7-10 meals I rotate through.

This week's lunches: All chicken rice bowls with different vegetables Last week's lunches: All ground turkey taco bowls Next week's lunches: Probably back to chicken

Variety is overrated. Find what works and repeat it.

2. Strategic shortcuts

• Rotisserie chicken (don't cook chicken from scratch every time)

• Microwaveable rice (90 seconds vs 45 minutes)

• Pre-cut vegetables (frozen or bagged)

• Canned beans (no soaking, no cooking)

These aren't "cheating." They're being smart with your time.

3. Flexible framework, not rigid rules

My framework: Protein + carb + vegetables + healthy fat at each meal

The specific foods change based on what I have, what's on sale, what I'm craving.

Monday: Eggs, toast, avocado Tuesday: Greek yogurt, berries, granola Wednesday: Leftover salmon and sweet potato

All fit the framework. All work.

4. I don't eat perfectly

Some days I eat more. Some days I eat less. Some days I have pizza and beer. Some days I skip vegetables because I'm tired.

The goal isn't perfection. It's consistency over time.

Eating well 80% of the time gets you 90% of the results. Trying to eat perfectly 100% of the time leads to burnout and giving up.

5. Simple preparation

Nothing I showed you requires advanced cooking skills.

• Scramble eggs

• Microwave rice

• Roast vegetables

• Bake salmon

That's it. No fancy techniques. No special equipment. Just basic cooking anyone can do.

WHAT ABOUT MEAL PREP?

I do minimal meal prep, but it makes weekdays easier:

Sunday (30 minutes total):

• Buy rotisserie chicken, shred it, store in container (10 minutes)

• Hard boil 6 eggs for emergency protein (15 minutes mostly hands-off)

• Wash and chop vegetables, store in containers (10 minutes)

That's it.

This gives me:

• Protein ready for lunches all week

• Vegetables prepped for quick cooking

• Emergency snacks (hard-boiled eggs)

I don't make full meals in advance because I don't like eating the same thing 5 days in a row. I prep components, then assemble fresh each day.

THE COST BREAKDOWN

People always ask: "How much does eating healthy cost?"

Here's what this day cost (approximate):

Breakfast: $2.50

• Eggs: $0.50 (organic eggs, $6/dozen)

• Avocado: $1.00

• Toast: $0.50

• Butter, coffee: $0.50

Lunch: $4.00

• Rotisserie chicken: $1.50 (1/4 of $6 chicken)

• Rice: $0.50

• Vegetables: $1.50

• Avocado, olive oil, lemon: $0.50

Snack: $1.50

• Apple: $0.50

• Almond butter: $1.00

Dinner: $7.00

• Salmon: $4.00 (on sale, usually $5-6)

• Sweet potato: $1.00

• Vegetables: $2.00

Dessert: $1.50

• Greek yogurt: $1.00

• Berries: $0.50

Daily total: $16.50

Compare that to:

• Three takeout meals: $35-45

• Fast food all day: $25-30

• Meal kit delivery: $12-15 per serving × 3 = $36-45

Eating healthy at home is cheaper than any alternative. People think it's expensive because they're comparing home cooking to buying the cheapest processed food. Compare it to eating out, and home cooking wins every time.

ONE MORE THING YOU CAN DO TODAY

Stop trying to make different recipes every single day.

Instead, pick THREE meals you know how to make and like eating:

• One breakfast

• One lunch

• One dinner

Eat those on repeat this week. Same meals, Monday through Friday.

This removes decision fatigue, makes grocery shopping simple, and proves to yourself that healthy eating doesn't require variety every single day.

Next week, you can swap one out if you're bored. But most people find they don't even want to.

P.S. - The meals that work best long-term? The boring ones you can make without thinking. Find your top 10 meals and rotate them. That's 90% of healthy eating figured out.