What I Eat in a Day (and Why It Works for Me)

One of the most common questions I get asked is: “So what do you actually eat?”

Well, my eating isn’t fancy or complicated, but it is intentional. I’ve built routines that help me stay consistent, fuelled, and feeling good, even when my weeks are busy. Everyone’s needs are different, but here’s a peek at what works for me, and why.

Breakfast

I aim for at least 40g of protein in the morning. It keeps me full, helps with energy and focus, and sets me up for the day. During the week, it’s usually:

• A smoothie with protein powder, frozen berries, peanut butter, almond milk and psyllium husk (hello, fibre).

• Or chia pudding with added protein prepped on the weekend

• If I’ve had a big workout, I’ll sometimes add a bacon & egg cup on the side for extra fuel

Including fibre early in the day helps keep my digestion ticking along and keeps me fuller for longer.

Lunch

• Eggs + spinach + tomatoes with added cottage cheese for extra protein. Remember, eggs only have 6 grams of protein each.

• A big salad or slaw with 150g cooked meat, chicken, beef, or whatever leftovers are on hand

• Leftovers from dinner are often an easy, balanced choice - if there are any left!

Veggies = fibre, which is just as important as protein for keeping things regular, supporting gut health, and keeping hunger in check.

Because lunch is so balanced, I often don’t need an afternoon snack.

Snacks (If Needed)

When I do snack, it’s something light but protein-focused:

• Half a protein bar

• Protein powder mixed with almond milk

• Greek yoghurt with a few berries

I aim for snacks that support my energy, rather than spike and crash it.

Dinner

Dinner is straightforward most nights:

• Chicken, mince, pork or beef

• Plenty of non-starchy veg and salad

• Sometimes a small serving of potato or kumara for variety

I’m not a huge fan of rice or pasta, mainly because I find them bland and would rather load up on meat and vegetables. In winter, the slow cooker gets a workout, and we’ll often have soups packed with veg and extra protein added in.

Weekends

A little more relaxed, but not wildly different. Breakfast and lunch are usually the same, and dinners might vary if we’re out for a meal or I can't be bothered cooking. I definitely leave room for a treat meal here and there, but the routines I’ve built during the week make that easy to enjoy without guilt or stress.

Final Thoughts

Yes, it can get a bit repetitive sometimes. But honestly? These routines make eating well feel easy most of the time and it has taken me several years to get to this point with lots of experimenting and refining along the way.

Planning is key for me. Without it, I struggle. I’ve found a way of eating that works, and my goal is to help you find yours too.

Need help creating a simple routine that works for your life? Message me at angela@angelaevans.co.nz I’d love to help.