One of the questions I hear most often from clients is, "What do you eat in a day?" Whether they're working on balancing hormones, healing their gut, managing their weight, or simply creating a healthier lifestyle, they're often curious about what a functional nutritionist's plate actually looks like.

The truth is, I don't believe in perfection—I believe in consistently choosing nourishing, whole foods that support my body and help address the root causes of health concerns. So today, I'm pulling back the curtain and sharing what a typical day of eating looks like for me, along with why I choose the foods I do. Let's dive in!

Breakfast

I typically work out in the morning, so I love starting my day with a quick, nourishing smoothie that's easy to make and packed with nutrients. Since breakfast is your first opportunity to refuel after an overnight fast, I make it a priority to build a meal that's rich in protein, fiber, and healthy fats. This combination helps support steady blood sugar levels, keeps me energized throughout the morning, promotes satiety, and sets the tone for balanced energy all day long.

Smoothie recipe:

1 cup liquid of choice
2TBSP chia or flax seeds
1 cup of fruit
1 cup of vegetables
~20 grams of protein from high-quality protein powder or plain, unsweetened Greek yogurt

I love adding spirulina to my smoothies because it’s gut-healing and jam-packed with minerals, iron, and chlorophyll. Check out my spirulina smoothie recipe!

Another quick and easy breakfast option I have been loving is avocado cottage cheese toast. It’s packed with all the nutritional foundations I am looking for: fat, fiber, and protein. This toast is super versatile, and adding eggs, hemp seeds, flax seeds, or arugula are great options. Check out the recipe here!

Mid-Morning Snack

Even with my snacks, I focus on protein, fiber, and healthy fats to keep blood sugar stable.

2 hard-boiled eggs, apple with almond butter, cottage cheese bowl

Lunch

For my midday meal, especially during the busy workweek, I don’t want to have to think too hard about what to eat. Meal prepping has been the easiest and best way that I’m able to stay on track with my nutrition without the hassle of spending hours in the kitchen.

Meals that I focus on:

Leftovers from the night before. This is the ultimate hack! I love having leftovers from dinner that I can just throw together or heat up for lunch.
Curried chicken salad (see recipe below!)
- 2 cups cooked chicken breast, shredded or chopped - I cook the chicken ahead of time in the crockpot (add three chicken breasts to the crockpot with ½ cup chicken broth, salt, and pepper. Cook on high for 3 hours. The chicken is done when it’s tender and easy to shred with a fork)
- ¼ cup celery, finely chopped
- ¼ cup white onion, finely chopped
- 2 tablespoons slivered almonds
- 1/2 cup Greek yogurt or Chosen Foods avocado oil mayo
- Sea salt and black pepper, to taste
  - Great over greens with some avocado!
5-ingredient Chinese chicken salad
- This one is great for meal prep since the main ingredients–carrots and cabbage–stay crisp even after days in the fridge.

Afternoon Snack

In between lunch and dinner, I go for snacks that are lighter.

Cut veggies like carrots, bell peppers, and cucumber with hummus
Chocolate protein muffins These muffins are so satisfying, contain no added sugar, high in antioxidants, and so simple… the secret ingredient? Zucchini!

Dinner

Here are a few of my favorite dinners!

Garlic sesame chicken zucchini bowls
Mediterranean meatball bowls
Teriyaki salmon bowls
Adding protein to a salad is a great option for more low-maintenance dinners:
- Fennel chickpea dill salad (great to meal prep)
- Summer chickpea, cucumber, and mint salad

Take these recipes as inspiration for your own day of eating! With your own nutritional preferences and health goals, you can customize these meals to suit you best.