What I Typically Eat in a Day

in the kitchen

Last week I shared some of the biggest diet and lifestyle changes that I’ve made this year, and today I wanted to share a sample day of what I typically eat. I’ve been branching out a lot more and buying new fruits and vegetables at the grocery store and challenging myself to mix them into our meals. It’s been fun and our menus have been more varied than they typically are which is fun!

Usually I’m not someone to cook from cookbooks, but I’ve found that I’ve been reaching for them more and more these days for inspiration. Two of my favorites right now are The Yoga Kitchen and True Food Cookbook. The Yoga Kitchen is all gluten-free and vegetarian meals, but you could easily add meat to any of them if vegetarian isn’t your thing. There are some really creative and easy recipes in there and everything I’ve made or adapted has been delicious! The True Food Cookbook isn’t all vegetarian or gluten-free, but instead focuses on an anti-inflammatory diet! I’ve made their spicy Asian shrimp & noodles multiple times already and continue to look at it for inspiration and new ideas! I’m already obsessed with the restaurant, so it was an easy buy! I have a few more book suggestions and wellness products on my updated shop page too!

striped shirt
healthy lentil soup

wellness blogger

So, let’s get to the good stuff! This is what a “typical day” of my healthy meal plan looks like! To be honest, it varies a lot, but I usually stick to something similar to these things:

Oh, and a quick disclaimer—I eat a lot.


• Veggie Scramble: This has been my go-to since I started this experiment. I use one whole egg and one egg white for my scrambles and whatever vegetables I have on hand—usually red onion, bell peppers, mushrooms, zucchini & spinach. Get creative though! On the side, I have 1/2 avocado, sliced with S&P. Or…
• Quinoa & Kale Breakfast Bowl: I made this last week and shared it on Insta-Stories, and it was delicious. It’s a combo of sautéed kale, spinach with quinoa, nuts and seeds, a fried egg and 1/2 an avocado on top. I’ll be sharing an actual recipe on Ever Nourished in a few weeks! Oh, I eat the same fruit bowl with this meal too! This one is adapted from one in The Yoga Kitchen.
Fruit: I eat this every morning in addition to one of the above protein-based breakfasts. I chop different fruits—usually apples, berries and pineapple—and toss in 1 1/2 Tbsp ground flax seed, 1/2 Tbsp chia seeds and a squeeze of lemon juice.
• Coffee: I haven’t given up caffeine completely, but I’ve definitely cut back. I’m now at one cappuccino a day. I make mine with almond milk and only have caffeine after I’ve eaten breakfast! I just started adding a scoop of Vital Proteins collagen peptides to my coffee too (you can’t taste it!). I’ll let you know if I see a difference after I’ve been using it for a while!

healthy egg breakfast
fruit with ground flaxseed

Mexican grain bowl
health and wellness blog


Whole Grain Bowl: I try to eat my most substantial meal at lunch. Why? Because I still have half a day left to attend to and eating my biggest meal at dinner when I’m likely just going to watch TV or shower isn’t a good idea! For lunch I typically have a whole grain bowl with plenty of veggies and a lean protein. I top it off with raw sunflower seeds and 1/2 avocado. I’m on that avocado train—can you tell? Here’s one I love. Or…
Salad: If I have cooked protein and lots of raw veggies, I’ll make a big salad with chicken, any veggies I can find and some chickpeas if I have them. For the dressing, I do olive oil, salt and pepper and either balsamic vinegar or lemon juice. Or…
• Soup: I eat a lot of soup in the winter and recently made this lentil soup that you see in the pictures. I’ll be sharing the recipe in next week’s newsletter, so if you’re not signed up, make sure to do so before 11CST next Thursday!

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• I either have dried goji berries and almonds or rice crackers with mashed avocado with chile flakes or hummus on top. Maybe fruit if I feel like something sweet!

Blair Staky of The Fox & She—style & wellness blog

lentil soup recipe
chopping vegetables


Our dinners vary the most of any meal, but I always make sure that we have a good lean protein and a big serving of vegetables in there!

Square Meals: That’s what Rob calls our meals that consist of roasted chicken breast, veggies, a smaller portion of whole grains and a green salad. I like making dishes, but we typically have at least one good square meal each week, especially if we’d had a wild weekend and feel like we need to detox. Or…
• Salmon Packets: I love making Asian-flavored salmon in papillote (parchment paper). I’ll put some veggies on the bottom then add the salmon with a drizzle of sesame oil or freshly grated ginger and garlic and serve with a soba noodle salad or Asisan cabbage slaw.


• Alcohol: During the week, I’ve been trying to cut back, which is hard—I love wine! I decided half-way through Lent to not drink for the rest of Lent—realllll dedicated, right?! Ha, I figured it was better than nothing! When I do drink though, I’ve started to drink more red wine than white wine and limit my drinks during the work week to two glasses throughout the whole week. I find that making a cup of ginger lemon tea curbs my craving for something other than water. Drinking less alcohol has definitely helped me sleep better.
Apple Cider Drink: I try to have this apple cider drink a few times a week. I mix 2 Tbsp unfiltered apple cider, 1/2 of a lemon, juiced, a sprinkle of cinnamon and hot water. Let it steep for a few minutes and drink up! It tastes like apple cider with the cinnamon in it!
• Kombucha: I’ve recently found out that I love kombucha! It’s cheaper than green juice too, so that’s good! Just make sure to get one without added sweeteners.
• Align: I’ve been taking Align Probiotic for years and it helps maintain good gut health! My doctor told me that Align was the only probiotic that actually worked, so I’m sticking to it!
Starting with diet changes was the obvious answer, but I’m still shocked by how many other parts of my life have been changed by making these changes! If you have any questions about my diet, or anything health related, let me know in the comments!

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BTW, my journey to a healthier & happier me, and 9 wellness products that changed my life.

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