As a holistic wellness coach, I often remind my clients that food isn’t just fuel—it’s information for the body, and it shapes our energy, mood, and overall wellbeing. I don’t believe in restriction or rigid rules; instead, I focus on variety, sustainability, and the joy of eating real food. Here’s a glimpse into a typical day on my plate, where each meal and snack is designed to include protein, healthy fats, and complex carbohydrates for steady energy and satiety.
Breakfast: Savory Veggie Quinoa Bowl
I love starting my day with something grounding and colorful. This morning, I sautéed spinach, mushrooms, and bell peppers in olive oil, added a scoop of warm quinoa, and topped it all with a soft-boiled egg and avocado slices. A sprinkle of pumpkin seeds added crunch and an extra boost of magnesium.
Why it works: Quinoa and veggies bring fiber and complex carbs, while the egg and seeds supply protein and healthy fats. Avocado contributes creaminess plus heart-healthy monounsaturated fats.
Morning Snack: Almond Butter Apple Slices (Recipe Included)
Sometimes the simplest combinations are the most satisfying. Crisp apple slices dipped in creamy almond butter offer the perfect mix of sweet, crunchy, and rich.
Recipe: Almond Butter Apple Slices with Cinnamon Hemp Sprinkle
Ingredients:
- 1 crisp apple (Fuji, Gala, or Honeycrisp)
- 2 tbsp almond butter (unsweetened)
- 1 tbsp hemp seeds
- Pinch of ground cinnamon
Instructions:
- Slice the apple into wedges.
- Spread almond butter on each slice.
- Sprinkle with hemp seeds and cinnamon.
- Enjoy immediately!
This snack is quick, portable, and balances fruit sugars with protein and fat to prevent an energy crash.
Lunch: Mediterranean Lentil & Greens Salad (Recipe Included)
A big hearty salad is my go-to midday meal because it’s energizing but never heavy.
Recipe: Mediterranean Lentil & Greens Salad
Ingredients:
- 1 cup cooked green or brown lentils
- 2 cups mixed leafy greens (arugula, spinach, or kale)
- 1 small cucumber, chopped
- 1 handful cherry tomatoes, halved
- ¼ cup Kalamata olives, pitted and sliced
- 2 tbsp feta cheese (optional, or swap with a dairy-free alternative)
- 2 tbsp extra virgin olive oil
- Juice of ½ lemon
- 1 tsp dried oregano
- Pinch of sea salt and black pepper
Instructions:
- Combine lentils, greens, cucumber, tomatoes, and olives in a large bowl.
- Whisk together olive oil, lemon juice, oregano, salt, and pepper for the dressing.
- Toss salad with dressing, then top with feta.
This dish is packed with plant protein, fiber, and phytonutrients, while olive oil delivers healthy fats and flavor.
Afternoon Snack: Roasted Chickpeas
For a crunchy, savory pick-me-up, I keep a jar of roasted chickpeas on hand. They’re high in plant protein and fiber, and they satisfy that craving for something salty without reaching for processed chips. I season mine with smoked paprika, garlic powder, and a dash of sea salt.
Dinner: Baked Salmon with Sweet Potato Mash and Garlic Greens
Dinner is all about grounding nourishment. I roasted a fillet of wild-caught salmon with lemon and dill, paired it with creamy mashed sweet potatoes, and sautéed garlic-kale on the side. This trio delivers omega-3 fats, slow-digesting carbs, and micronutrients that support recovery and deep rest overnight.
Final Thoughts
What matters most isn’t following someone else’s perfect menu, but learning how to balance your own plate with variety, color, and nourishment. By including whole-food sources of protein, healthy fats, and complex carbs at each meal, you create steady energy, reduce cravings, and build a sustainable relationship with food.