I get asked what I eat in a day on a fairly regular basis, and I don’t mind. Nutrition is an important part of staying healthy and I love sharing my favorite tips, tricks, and recipes. But what I suspect people are really looking for is some sort of magic food that automatically melts fat, tones muscles, and reverses aging while we sit back, relax, and watch TV. If there actually is such an ingredient, I certainly haven’t found it. But I am pretty sure it would be more popular than Starbucks if it existed!
My suggestion for anyone who is seeking to improve their diet is to start with a simple but powerful tool: intermittent fasting. Now, I know that the word “fasting” might immediately conjure up images of deprivation and hunger, but that’s a whole different kind of fasting. Intermittent fasting is simply about arranging your meals within an 8‑hour window of the day. For instance, you might confine your meals and snacks to between 11am and 7pm. This not only prevents you from eating early in the morning or late at night, but it also allows you to still fuel your body during the day and burn fat while you sleep.
Notice I didn’t mention anything about what you eat during your open window. Sure, I hope you will fuel your body with good food that is good for you, but that’s not what intermittent fasting is about. It’s about training your body to recognize that you are regularly refueling your body and your fat stores are a safe go‑to for additional energy when you need it – like while you are sleeping overnight. Consolidating your eating into a condensed period also helps you make better choices during the day.
That being said, I’m going to give you a sample of a regular day of eating for me. Of course, I don’t eat the same thing every single day, and I don’t suggest that you do so either. Variety is more than the spice of life. It’s the key to a balanced, nutritious, and satisfying diet. But my eating diary for a day can be used as a helpful guide for how to stay satisfied and energized throughout the day.
The very first thing I have when I get up in the morning is a hot cup of coffee. I take mine with some steamed half‑and-half. And I enjoy it in bed as part of my morning mindfulness ritual. Just having a few minutes to myself to wake up, check in with myself, and set my intentions for the day is so unbelievably helpful. Even if I have a particularly early day, I get up a bit earlier just to make time for my daily coffee communion.
I usually break my fast around 11am with a Longevity smoothie. This amazing superfood is nutrient dense, plant‑based, and free of wheat, gluten, and dairy. And it’s just the boost I need to start my day with more energy and better focus. (It’s also great for recovery if you’ve been working out!) Longevity comes in multiple delicious flavors, which is perfect for mixing things up! This is what I put in my yummy smoothie this morning.
Cacao Longevity Superfood Smoothie
- 8 oz almond milk
- 1/2 frozen banana
- 2 scoops cacao longevity superfood blend
- 1 tsp mct oil
- almond butter
- handful of ice
- Blend and enjoy. (Trust me, it was fantastic!)
By around 3 in the afternoon, I am usually ready for some protein. I really love to eat a good, crunchy, colorful salad. Sometimes, I have a chicken Cobb salad without the blue cheese. Today, I had a beautiful veggie salad with grilled salmon. I often just throw together whatever fresh veggies I have on hand and top it with a simple olive oil vinaigrette and a little lemon or my favorite homemade tarragon dressing.
Veggie Salmon Salad
- green beans
- grilled salmon
Chop whatever veggies you like, add grilled salmon (or chicken, if you prefer), and drizzle with dressing. Enjoy!
If I need an afternoon pick-me-up, an almond milk matcha latte really hits the spot.
- 1 cup of almond milk
- 2 scoops of Matcha latte powder (I love Primal Kitchen Matcha Collagen Keto Latte)
- generous sprinkle of cinnamon
- handful of ice
- Blend and enjoy.
For dinner, I absolutely love a fresh salad, grilled chicken or salmon, and grilled veggies. I try to find a nice balance of protein, fiber, and flavor that satisfies without being heavy. I never want to get up from a meal feeling bloated or sluggish. Tonight, I had a salad with steak and veggies. There is something magical about grilling veggies that just wakes up their flavor!
- Caesar salad
- filet mignon
- grilled veggies
It’s surprisingly easy to keep my meals and snacks interesting just by mixing and matching ingredients. With my Longevity superfood shakes, for instance, there are multiple flavors to use as a base. Plus, there are a million options to add in from fruit and veggies to nut butters and spices! It is fast and easy and convenient that I even make them for my kids for the ride to school so I know they are ready to face the day with energy and focus.
Even salads don’t have to get boring if you think beyond traditional cobb, Caesar, and garden varieties. For instance, a grilled chicken salad with avocado, black beans, and a salsa dressing is completely different from a farro salad with dates and almonds and a vinegar and mustard dressing. Even though I keep the ingredients for a handful of my favorites stocked up, I am always trying new things and experimenting with new combinations.
The important thing to remember is that having healthy options at your fingertips can make keeping your commitment to yourself a breeze. If you have what you need to throw together a delicious shake, a scrumptious salad, or an easy meal, you are more likely to eat well. I try my best to prep ingredients for the week ahead – including my homemade dressings – so that it is super convenient to whip up something effortlessly.