From Breakfast to Dinner: A Peek into My Daily Diet

From Breakfast to Dinner: A Peek into My Daily Diet

As someone who loves food and is passionate about healthy eating, I have found that planning my meals ahead of time helps me stay on track with my health goals and allows me to enjoy a variety of delicious and nutritious foods throughout the week. In this post, I will be giving you a glimpse into my weekly meal plan and sharing some of my favorite recipes and tips for meal prepping. Whether you are looking for inspiration for your meal planning or just curious about what someone eats in a week, I hope this post is informative and enjoyable!

Maintaining a healthy diet can be challenging, incredibly when short on time and energy. However, it is essential to consume nutritious foods to provide your body with the fuel it needs to function correctly. That's why I have created a meal diary featuring simple and tasty recipes to help you feel energized and nourished.


I like to start my day with a protein smoothie in matcha or chocolate to keep things easy and healthy. This delicious and nutritious drink is an excellent source of protein, making it a perfect way to fuel my body and keep me going throughout the day. I typically have breakfast around 9 am, roughly 2-3 hours after waking up.

Matcha Protein Smoothie

Easy Breakfast On the Go - My Morning Protein Smoothie


2 scoops of protein powder Naked Rice by NakedNutricion

1 tbsp Chia Seeds

1 tsp Macha or Raw Chocolate

500 ml water

Instructions: Shake it well, and it's ready! I prefer my drink without any added sweetness. Feel free to incorporate a sweetener of your choosing, and you can also substitute water for your preferred type of milk.

Having a protein smoothie for breakfast is a quick and easy way to kickstart your day with a nutritious meal. Protein is essential for building and repairing muscles, and a smoothie made with protein powder and other healthy ingredients can provide you with the fuel you need to tackle your day. Adding fruits and vegetables to your smoothie can also boost vitamins and minerals, making it a great way to get in some extra servings of produce. Plus, the convenience of blending your breakfast means you can have a delicious and filling meal on the go, perfect for busy mornings.

Check out my favorite breakfast ideas!

3 Easy Breakfast Ideas
Whether you are in a hurry or have a leisurely morning, these recipes are perfect for anyone looking for a healthy & satisfying breakfast option.


I eat lunch at about noon. For me, lunch is the most important meal of the day. Lunch gives your body the necessary fuel to sustain energy levels throughout the day, improving productivity and focus. Additionally, consuming a substantial lunch helps regulate blood sugar levels and reduces the likelihood of overeating at dinner. In contrast, having a big dinner can lead to slower digestion and reduced quality of sleep, resulting in feeling groggy and less refreshed the following day. You can enhance digestion and promote overall health by prioritizing a substantial lunch instead of dinner.

My household is all dairy free. My 10-year-old boy is a peaky eater. And in addition to that, I'm vegan. As a result, preparing lunch can be pretty challenging, as I strive to create meals that satisfy everyone's preferences and leave them feeling full and content.

Discover our top recipe picks that we can't get enough of!

7 Healthy Lunch Ideas
Skipping lunch can lead to a lack of focus, fatigue, & weight gain. Let’s get started & ensure that our midday meal is something delicious!

Whenever I cook, I often end up with more food than I need, but that's where leftovers come in handy! They're a great time-saver when I'm running low on time. However, storing them correctly is essential so they stay fresh and are safe to eat. Once the food has cooled down, pop it into an airtight container and store it in the fridge or freezer. If you're keeping it in the fridge, eat it within 3-4 days to avoid it going bad. When you're ready to reheat your leftovers, ensure they're heated to at least 165°F (74°C) to kill off germs. By following these tips, you can enjoy your leftover meals without worrying about any safety issues.

Snack Time

For me, snack time is around 3 pm. Usually, at this time, I need something sweet with proteins. Healthy snacking in the middle of the day can be an excellent way to keep your energy levels up and avoid feeling overly hungry between meals. Opting for nutrient-dense snacks, such as fruits, veggies, nuts, and seeds, can provide you with the necessary vitamins and minerals your body needs. Snacks with a combination of fiber, protein, and healthy fats can also keep you feeling full and satisfied for longer periods. However, keeping portions in check is crucial, as snacking too much can lead to overeating and unwanted weight gain. Snacking can be a healthy addition to your daily routine with some planning and the right choices.

Take a look at my go-to snack picks that I always keep stocked up.

Healthy Snacks Recipes
It’s essential to make smart choices regarding snacking. Opt for nutrient-dense snacks, low in added sugars & high in fiber and protein.


My dinner time is usually around 5 pm since I work from home and can easily take a break. As I mentioned earlier, lunch is my priority meal of the day. For dinner, I typically opt for a meal focusing less on protein and more on carbohydrates and lots of vegetables.

Eating small portions during dinner can be a healthy habit to adopt for maintaining a balanced diet. When we consume large portions, we may overeat, leading to unwanted weight gain and digestive discomfort. Eating smaller portions can help our bodies better process the food, leading to better digestion and absorption of nutrients. To help reduce portion sizes, consider using smaller plates, serving spoons, and bowls. Additionally, it's essential to eat slowly and mindfully, savoring each bite and enjoying the flavors and textures of the meal. Adopting these healthy dinner habits allows you to enjoy a delicious and satisfying meal without overindulging.  

Try our favorite dinner recipes to satisfy your taste buds tonight!

Nutritious Dinner Recipes to Fuel Your Body
These recipes are perfect for anyone looking to make healthy & satisfying meals that will fuel their body & keep them feeling full and satisfied.

Late Cravings

On weekdays, I schedule my workout, stretching, and meditation time around 6–7 pm, which I consider my "me time." I try to keep this routine consistent, as it helps me unwind and de-stress after a busy day.

After completing my one-hour workout, I typically enjoy a protein shake. Lately, I've been using a chocolate flavor with ashwagandha to help me relax and prepare for my nighttime routine. Having a protein smoothie in the evening helps me avoid snacking too much while reading a book or watching movies, a healthy habit keeping me on track.

Here is my go-to list of snacks that are always in my pantry.

Nuts & Seeds: walnuts, almonds, cashew nuts,  pumpkin seeds, sunflower seeds;

Dry Fruits: Dates, Figs, Apples.

Meal Diary for you:

9 am Protein Smoothie + 2 glasses of water

11.30/12 Lunch + 2 glasses of water

2.30/3 pm Snack + 1 glass of water

5 pm Dinner + 3 glasses of water

7 pm Move your body time + 2 glasses of water

8 pm Protein Smoothie + 1 cup of tea + 1 glass of water

8.30 pm Late snack

10 - 11 pm Nighttime routine

Establishing healthy eating habits takes time and effort, but our overall health and well-being benefits are worth it. Starting the day with a nutritious breakfast, having a balanced lunch and dinner, and incorporating healthy snacks into our routine can help keep us fueled and energized throughout the day. Additionally, mindful eating practices such as listening to our hunger cues and eating slowly can help us develop a healthier relationship with food. Overall, prioritizing whole, unprocessed foods and making small changes to our eating habits can significantly improve our health over time.

Asia Zuk

Asia Zuk

Miami, Florida