What a Nutritionist actually eats in a day

As Düng’s NPD, Nutrition Specialist, and Associate Registered Nutritionist (ANutr), and one question I get asked all the time is: “So… what do you actually eat?”

Spoiler alert: it’s not all salads and smoothies. My meals are all about balance, keeping them nourishing, satisfying, and realistic enough for a busy day.

In this post, I’m sharing a glimpse into what a typical day of eating looks like for me, along with a few insights into why these meals and snacks have become my go-tos. Hopefully, it’ll give you a little inspiration next time you’re stuck on what to eat or looking for some fresh, healthy ideas.

Breakfast

I always try to prioritise protein in the morning to keep my energy levels steady and to stay full until lunch.

One of my favourite go-to breakfasts is boiled eggs on sourdough, it’s simple, satisfying, and never fails to hit the spot. There’s a reason eggs are such a staple across so many cultures: their combination of protein and healthy fats helps keep you full and focused for hours.

I love pairing my eggs with a slice of sourdough bread, which is made through a natural fermentation process. This means it’s often gentler on the gut and easier to digest, as the wild yeasts and lactic acid bacteria help break down parts of the gluten and starch in the flour.

To round it out, I’ll add a handful of cherry tomatoes for a boost of vitamin C and some rocket for extra iron and leafy greens. Avocado also works great for an extra boost of healthy fats. 

Tip: I like to have a small glass of kefir before breakfast for a natural dose of probiotics (gut-friendly bacteria).

Another breakfast I love (especially on busy mornings) is overnight oats. They’re easy to prep ahead and perfect for when I need breakfast on the go. I use about ¼ cup of oats with 1 cup of almond milk (any milk works!), add a handful of berries or chopped fruit, a scoop of pea protein powder, walnuts, flaxseeds, chia seeds, and a drizzle of honey.

Oats are a fantastic complex carbohydrate, giving you slow-burning energy, while pea protein adds a great plant-based protein boost.

The walnuts, flaxseeds, and chia seeds provide healthy fats and omega-3s, and the fruit adds fibre, antioxidants, and natural sweetness, making this a well-balanced and filling option.

Tip: Use frozen berries to save money and reduce waste, they’re just as nutritious and perfect for stirring into oats.

Lunch

A super quick and nutritious lunch staple for me is a tuna, quinoa, and wholegrain rice salad. It’s simple, satisfying, and perfectly balanced.

I usually mix a tin of tuna (or sometimes chicken breast) with a handful of leafy greens and half a pouch of microwave quinoa and wholegrain rice. From there, I’ll add whatever extras I have on hand — but my favourite combination includes jalapeños, a dash of hot sauce, and a spoonful of Greek yoghurt for a creamy, spicy kick.

Tuna is such a great no-prep protein source, rich in lean protein and omega-3 fatty acids, which support heart and brain health.

The leafy greens add a boost of micronutrients and fibre, while the whole grains and quinoa provide complex carbohydrates that help keep your energy steady all afternoon.

Tip: Use a bag of mixed leafy greens to get a more diverse range of vitamins and minerals, and save time on prep!

Another super quick lunch I love to throw together on busy days is avocado and cottage cheese on toast. It might sound like an unusual combo, but trust me, it’s delicious.

I use a slice of sourdough, spread over smashed avocado, and layer on cottage cheese. My secret ingredient? A drizzle of hot honey, it adds the perfect sweet and spicy balance. I usually pair this with a small side salad or whatever veggies I have in the fridge for a bit of extra colour and crunch.

The avocado provides healthy fats, and the cottage cheese is packed with protein, making it a satisfying and balanced meal. The side of veggies adds that extra fibre and nutrient boost to round it all out.

Top tip: Add a spoonful of kimchi to your salad or toast for a burst of flavour and a probiotic boost to support gut health.

Snack

And of course, I wouldn’t be Düng’s Nutritionist if I didn’t have a Düng Ball at some point during the day! I like to mix up when I have them throughout the week, but my go-to times are usually in the afternoon, to keep me going until dinner, or before the gym as a quick pre-workout snack.

They’re such a great balanced snack option: high in protein, a good source of fibre, and packed with healthy fats to keep your energy steady and your hunger in check.

The addition of magnesium and thiamine is another big bonus, supporting energy production, muscle function, and overall wellbeing, especially on busy days or when you’re exercising.

Tip: Try blending a Düng Ball into a smoothie or shake for an extra protein boost and a quick, filling snack on the go.

Dinner

One of my midweek go-tos is my roasted veggie, halloumi, and chickpea tray bake, it’s a true one-tray wonder.

Start by chopping your veggies, anything goes here, but I usually use peppers, onions, and carrots (just slice the carrots a little thinner so they cook evenly). Add some chopped garlic, a tin of chickpeas, and a sprinkle of your favourite spices — I love using paprika and curry powder for warmth and flavour. Roast everything at 200°C for about 15 minutes, then give it a good mix. Add diced halloumi and a drizzle of hot honey, then pop it back in the oven for another 15 minutes until golden and caramelised.

This dish is not only delicious but also perfectly balanced:

Chickpeas are an excellent source of plant-based protein and fibre, helping to keep you full and support gut health.

Halloumi adds a satisfying dose of protein and calcium.

And the roasted veggies provide a colourful mix of micronutrients and diverse fibres, the more colours on your tray, the more variety of nutrients you’ll get!

This recipe works brilliantly as meal prep. Simply leave out the halloumi until you’re ready to reheat, then add it fresh on top before baking. I also like to cover the tray with foil for the first half of cooking to stop the veggies from burning.

Another super comforting dinner I love is a red Thai curry-style dish, it’s hearty, quick, and bursting with flavour.

I start by heating 2–3 tablespoons of red Thai curry paste (add more for extra spice) in a pan over medium heat for a few minutes to bring out the aroma. Then I stir in a tin of coconut milk and let it simmer gently. Next, I add a mix of veggies, my favourites are bean sprouts, pak choi, and tenderstem broccoli,  along with prawns or cooked chicken. Let everything simmer until the vegetables are just tender and the prawns are cooked through.

This dish has a great balance of macronutrients and micronutrients. The prawns or chicken provide a lean source of high-quality protein, helping to support muscle repair and keep you feeling full.

The coconut milk adds a creamy texture and provides healthy fats, which help your body absorb important fat-soluble vitamins like A, D, E, and K.

And the vegetables bring plenty of fibre, vitamins, minerals, and antioxidants, supporting digestion, immune function, and overall wellbeing.

Tip: Use a ready-made stir-fry veggie mix for even quicker prep, it’s an easy way to include a variety of micronutrients and fibre without any chopping required.

After dinner

After dinner, I’ll often have a herbal tea (chamomile or peppermint are my go-tos) while iIf I fancy something sweet, I’ll have a square or two of dark chocolate, or sometimes a bowl of Greek yoghurt with berries, a little treat that also adds some extra protein and antioxidants.

Final thoughts

There’s no single “perfect” way to eat, what matters most is balance, variety, and enjoyment. My day-to-day meals focus on whole, nourishing foods that keep me satisfied, energised, and feeling good, but they’re also flexible and realistic.

Remember, nutrition isn’t about perfection, it’s about progress. Listen to your body, fuel it with foods you enjoy, and find routines that make healthy eating feel natural and sustainable.