What I eat in a day

Written by Catherine Saxelby on Wednesday, 15 January 2020.
Tagged: balanced diet, health, healthy cooking, healthy eating, healthy lifestyle, healthy snacks, nutrition

What I eat over a day
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Because I’m a nutritionist, people often ask me what I actually eat. I guess they’re interested to see if I practice what I preach! So here is a typical day’s menu for me. Is this what you thought?

Breakfast - fibre and fruit

I usually start the day with a big bowl of home-made muesli topped with thick Greek yoghurt and whatever fresh fruit I have in the house (maybe blueberries or strawberries or some sliced banana, kiwi fruit or nectarine).

Sometimes I make a 'raw' muesli and just mix the ingredients together and keep them in an airtight container and sometimes I make a toasted muesli. If you'd like my recipe for toasted museli you can find it here.

Breakfast Muesli on Gray edtd OR

If I have a little more time I have an egg, poached or fried, on grainy toast, with wilted spinach or button mushrooms and a grilled tomato half accompanied by a cup of English breakfast tea with milk (no sugar!).

Morning break to keep me going

3-4 Vita-Weet crispbread with a slice of cheddar cheese or peanut butter (paste) plus  a flat white coffee made with low-fat milk (I dislike the ‘butteriness’ of full-fat milk).

Lunch to get those veges in

I love a fresh mixed salad made from lettuces, cucumber, tomato, fennel or whatever else I have in the fridge. Topped with a can of tuna plus a hard-boiled egg and a slice of sourdough wholemeal bread - it really satisfies.

 Lunch Tuna Salad 4x3 Edited


Sometimes, if have some tasty leftovers such as curry, soup or savoury mince, I have them with some  grainy toast and a glass of water.

Afternoon break as I can’t stretch to dinner

1 mandarin or apple or whatever fruit is in season and a welcome afternoon cup of tea.

Dinner for balance and satisfaction

Dinner really depends on the season and the weather but could be anything from BBQ fish fillet or a small steak with potatoes or rice and lots of non-starchy vegetables such as carrot, asparagus, broccoli and zucchini.

Dinner Steak 4x3 EditedOR maybe a chicken and veg stir-fry over noodles or rice (I add lots of veges such as onion, garlic, capsicum, beans, broccoli or asparagus)

OR if the weather is cooler a slow-cooked casserole with a base of lamb, beef or chicken coupled with some roasted vegetables and a glass of red wine.

Treats to save me time

A small serve of pudding e.g. rhubarb crumble, bread and butter pudding or baked egg custard or a wedge of home-made cake.

Snacks over the day
Snacks OnGray edtd

See the Vita-Weets with cheese, a tub of hummus with veg sticks, a piece of fresh fruit and 2-3 bliss balls or a muesli bar

The bottom line

What I eat varies from day to day, obviously, but it is always based on a balanced approach of protein + healthy fats + whole grain carbs + vegetables or salad.

It’s hardly revolutionary but it works on many levels. After all, healthy eating isn’t about latching on to every new trend and foodie fashion. I don’t cut out ALL carbs but I am choosey about which ones I eat. Mostly I don’t eat those ones that are refined and highly processed such as soft white bread or white rice. I’m also trying to eat more basics and fewer discretionary foods; more fresh, and fewer processed foods; more healthy fats and fewer processed fats. I think it’s a mantra that works well! For example, two chocolate bliss balls occasionally won’t undo the ‘healthiness’ of a diet but a whole packet eaten regularly will.

Catherine Saxelby About the author

About the Author


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Catherine Saxelby has the answers! She is an accredited nutritionist, blogger and award-winning author. Her award-winning book My Nutritionary will help you cut through the jargon. Do you know your MCTs from your LCTs? How about sterols from stanols? What’s the difference between glucose and dextrose? Or probiotics and prebiotics? What additive is number 330? How safe is acesulfame K? If you find yourself confused by food labels, grab your copy of Catherine Saxelby’s comprehensive guide My Nutritionary NOW!