What a nutritionist eats in a day

Breakfast – Tomatoes on toast

I’ll be honest that I’ve never been the kind of person to say, “Oh, I think I missed breakfast today” – honestly, the idea of skipping it has never made sense to me! Breakfast is a non-negotiable part of my day as I find it helps to keep me focused and regulate my hunger throughout the rest of the day. One thing I have noticed is that as I’ve gotten older, my go-to choices have shifted quite a bit. I used to be all about the sweet stuff, but lately, I’ve been gravitating more toward savoury options that feel a bit more satisfying and today’s breakfast did not disappoint!

• 225g cherry tomatoes (halved)
• 1 slice rye sourdough
• 20g light cream cheese
• A handful of wild garlic (or spinach)
• 1 small garlic clove (finely chopped)
• 1 sprig basil (chopped)
• 1 tsp extra virgin olive oil
• 20g feta cheese
• 2 tsp balsamic vinegar (optional)

Nutritional breakdown:

Kcals: 328

Fat: 13.1g

S/fat: 5.2g

Carbs: 40.2g

Sugar: 12.2g

Protein: 13g

Fibre: 7.1g

Salt: 1.27g

This morning’s breakfast was one of my favourites – tomatoes on toast. But not just any toast today... I went with a thick slice of rye sourdough to change things up. I love its slightly tangy flavour and firm texture, which holds up well under the juicy tomatoes without turning soggy. Nutritionally, rye sourdough has a lot going for it too. It's higher in fibre than its white counterpart, meaning it keeps you feeling fuller for longer, aids digestion and has a gentler effect on blood sugar thanks to its lower glycaemic index.

I went with cherry tomatoes, which are lightly sautéed to bring out their natural sweetness. Tomatoes are a brilliant source of lycopene, which is a powerful antioxidant that may be linked to a reduced risk of heart disease and certain types of cancer. Interestingly, lycopene becomes more bioavailable when tomatoes are cooked, so throwing them into a hot pan actually helps your body absorb more of this protective compound.

To change things up a bit (and because I had some wilting away in the fridge), I added a handful of finely chopped wild garlic in place of spinach. You might be thinking, garlic... for breakfast? But trust me, it’s not overpowering at all - just enough to add a subtle garlicky taste without being in-your-face. Wild garlic also comes with its own set of perks: it's rich in antioxidants and has natural antibacterial properties, plus I give myself bonus points for clearing out the fridge a bit and avoiding any unnecessary waste!

Lunch – Spring salmon and new potato salad

Lunch is always the trickiest meal of the day for me. I don’t know what it is, but I often find it a bit overwhelming – I’m either short on time, not sure what I fancy, or just stuck in that weird space between breakfast and dinner where nothing sounds quite right. That said, I’ve learned that the key to a satisfying lunch (one that actually keeps me going and stops me from raiding the snack cupboard at 4pm) is focusing on a good balance of protein, healthy fats, and fibre. A bit of lunch planning usually helps too, but let’s be honest, some days just don’t go to plan, and today was definitely one of those!

• 1 small (82g) salmon fillet (baked)
• 100g new potatoes (boiled)
• 5 asparagus tips (roasted)
• 80g tenderstem broccoli (roasted)
• 75g little gem lettuce (roughly chopped)
• 1 tsp sunflower seeds (toasted)
• 1 tsp pumpkin seeds (toasted)

For the dressing:

• 1 tbsp extra virgin olive oil
• 1 tsp wholegrain mustard
• 1 tsp djon mustard
• Juice of ½ lemon

Nutritional breakdown:

Kcals: 517

Fat: 31.7g

S/fat: 5g

Carbs: 24.1g

Sugar: 6g

Protein: 33.6g

Fibre: 8g

Salt: 0.75g

This spring salmon and new potato salad was a little bit of a throw together but I was really happy with how it turned out!

I used to really struggle with salads, as they just felt a bit dull and uninspiring. Let’s face it – nobody wants a limp, tasteless salad that leaves you feeling like you’re eating straight from the fridge drawer. So I’ve been finding little ways to make salads into something I actually enjoy eating, not just something I feel like I should eat. One thing that’s helped is adding roasted vegetables. Today it was asparagus and tenderstem broccoli, and they made such a difference. Roasting softens them slightly and brings out a hint of sweetness, which makes the salad feel way more interesting.

Salmon is such a great source of protein, which is essential for staying full and supporting muscle maintenance and repair. It's also a fantastic source of heart-healthy omega-3 fatty acids, which are known for their anti-inflammatory benefits and have been linked to improved cardiovascular health and brain function. It's definitely a powerhouse ingredient!

Finally, I sprinkled over a mix of toasted pumpkin and sunflower seeds. That additional crunch on top makes such a difference and they come with a bonus of healthy fats, magnesium, zinc, and even a little extra plant-based protein.

Dinner – Chipotle & lime prawn burrito bowls

With the evenings getting warmer, I’ve definitely been leaning toward lighter, fresher meals that don’t leave me feeling too weighed down. I’m a big fan of bowl-style dinners – they’re easy to throw together, full of variety, and somehow always feel a bit more fun to eat. Even though I live on a farm (where meat and two veg is pretty much the default), over the years, I’ve tried to change things up a bit with a variety of different flavours, and Mexican is my absolute favourite!

• 1 red onion (finely sliced)
• 2 tbsp apple cider vinegar
• ½ tsp caster sugar
• 250g leftover cooked rice
• 1 lime (zested and juiced, plus extra lime wedges to serve)
• 4 spring onions (finely sliced)
• 400g can kidney beans (drained and rinsed)
• 198g can sweetcorn (drained)
• 1 avocado (stoned, peeled and sliced)
• 2 large tomatoes (finely chopped)
• 2 tbsp low-fat crème fraîche
• ½ small bunch of coriander (roughly chopped)
• ½ tsp chilli flakes (optional)

For the prawns

• 2 tsp chipotle paste
• ½ tsp honey
• 1 lime (zested and juiced)
• 1 tsp olive oil
• 125g cooked king prawns

Nutritional breakdown:

Kcals: 564

Fat: 18g

S/fat: 5g

Carbs: 70g

Sugar: 18g

Protein: 23g

Fibre: 14g

Salt: 1.7g

This chipotle lime prawn burrito bowl from Good Food really hit the spot, it was packed with flavour, balanced, and surprisingly quick to put together!

Prawns are yet another good source of protein. They’re low in fat and calories but still really satisfying, which makes them ideal for meals where you want to feel full without feeling heavy. They’re also rich in important nutrients like iodine, selenium, and vitamin B12. The chipotle marinade in this recipe gave the prawns a smokey, slightly spicy kick that made them really tender and moreish.

The base was a mix of brown rice, kidney beans, lime juice and seasoning. I loved how the nutty flavour of the brown rice worked with the zesty lime, it made the meal feel really fresh. The kidney beans added some nice texture, plus they’re great for adding plant-based protein and fibre, which helps with digestion and keeps you fuller for longer. I honestly think I could eat just that rice mix on its own – it was that tasty!

Then came the toppings: sweetcorn, avocado, pickled onions and tomatoes, four of my five-a-day in one go. Getting that variety of colourful veg in isn’t just about ticking off a checklist; it’s also a brilliant way to support gut health. The more diverse your plant intake, the more you’re feeding different types of beneficial gut bacteria, which can play a huge role in everything from digestion to mood and immune function.

Snacks – A little bit of chocolate Easter egg and many cups of tea

Snacks today were... let’s just say, very on-brand for a post-Easter life – even weeks after Easter Sunday! A few cups of tea (as I can’t function without them), and yes – I definitely dipped into the leftover Easter egg stash. No regrets.

Nutritional breakdown:

Kcals: 179

Fat: 6.9g

S/fat: 4.1g

Carbs: 21.5g

Sugar: 21.3g

Protein: 7.2g

Fibre: 0.3g

Salt: 0.19g

This is where I really lean into that 80/20 mindset. I try to eat well most of the time - plenty of whole-foods, fibre, protein, all that good stuff, but I also think it’s important to have space for the things you love just because they’re nice. Chocolate included!

It’s all part of a sustainable, balanced approach. What’s the point of being “perfect” all the time if it leaves you feeling restricted or guilty the moment you enjoy something just for fun? So yes, today’s snacks were more about comfort than nutrition, and that’s completely okay. A few pieces of chocolate and a decent brew can do wonders for the soul and that, in its own way, is good for me too!