my realistic day of eating: whole foods, high protein + fiber
As a health coach in training, I pay close attention to how food affects my health and feelings. To stay healthy, I eat mostly whole, nutritious foods, about 80% of the time, and save 20% for treats. I’m not perfect, but staying consistent and trying new foods makes it easier and more enjoyable.
Here's a full day of delicious + mindful whole foods that met my calorie, protein, and fiber goals!
Brunch
Yes, I tend to eat brunch rather than breakfast, its just what works for me! This easy-to-make combo that keeps me full and energized without feeling heavy.
Nespresso Hazelnut coffee with almond milk or Trader Joe’s Gingerbread Oat Creamer
2 eggs scrambled with salt
1 slice sourdough with ½ mashed avocado + everything bagel seasoning
Smoothie: Blend 1 cup Fairlife Fat-Free Milk, 2 scoops Promix whey vanilla protein, ½ cup frozen berries, 1 date
Nutrition Estimate:
Calories: 682
Protein: 55 g
Carbs: 66 g
Fat: 21 g
If you eat earlier in the day, save the smoothie portion for lunch and add half sandwich or hummus + veggies to go with it!
Snack
Sweet, salty, crunchy, and satisfying; the perfect pick-me-up.
1 whole apple, chopped
28 g drizzle of smooth natural peanut butter
Nutrition Estimate:
Calories: 285
Protein: 8.5 g
Carbs: 32 g
Fat: 16 g
Dinner
My go-to simple dinner: high protein, easy + quick to cook.
½ organic sweet potato (air-fried)
1 chicken breast (175 g) with carne asada seasoning (air-fried)
1 tbsp avocado mayo as a dipping sauce
2 cups organic kale, massaged with 1 tbsp olive oil, 1 tbsp lemon juice, and salt
Nutrition Estimate:
Calories: 525
Protein: 38 g
Fat: 26 g
Carbs: 29 g
Dessert
Sweet treats after dinner? Of course. This one tastes indulgent but is packed with protein..
What I Ate:
5 strawberries
Brownie Batter Bowl:
1 tbsp peanut butter
1 tbsp maple syrup
1 scoop Promix vanilla protein
1 tbsp gluten-free flour
1 tbsp cacao powder
3 tbsp milk of choice
Chocolate chips (measured with your heart)
1 cup peppermint tea
Nutrition Estimate:
Calories: 415
Protein: 28 g
Fat: 17 g
Carbs: 38 g
This day lands right in my ideal calorie and protein range, with plenty of fiber and moderate natural sugar. It’s balanced, flexible, and made up of real, satisfying foods.
Full-Day Nutrition Snapshot:
Calories: 1,907
Protein: 129.5 g
Fat: 80 g
Carbs: 165 g
Fiber: ~25–30 g
