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My Day on a Plate

My Day on a Plate

I feel like these blog posts have been done over and over again, but still, I find myself clicking on other people's regularly. What is up with that?

There's something so intriguing about what other people put into their mouths every day. Let's be honest, we know they don't eat the same damn thing everyday, but the snapshot is still interesting AF.

For those of you want my it is. Keep scrolling to download your copy of my entire WEEK on a plate.

6 am

I start my morning with a black espresso and jump into my gym clothes. It gives me a little boost when I’m working out and keeps me alert for the morning ahead.



8 am

When I get back from the gym at around 8 am, I’m straight into a protein shake. My current favourite is Salted Caramel (recipe is in my free 7-day Super Smoothie eBook)  OR, if I’m not super hungry, I’ll opt for 40g vanilla pea protein, water and ice.

9 am

I shower/get dressed and think about brekkie. I love overnight oats (my favourite Brownie Batter version is here). If I haven’t been prepped enough to make oats the night before, I’ll usually have Chobani yoghurt with berries, stevia, cinnamon and a handful of nuts. So damn good

11 am

For snack time I’ll usually have a few boiled eggs with sea salt, or a protein bar if I’m on-the-go. I try not to skip snacks because I like to eat smaller but regular meals – for me, it keeps my blood sugar happy.


Leftover Turkey + Stuffing Salad


12:30 pm

Lunch is often a large salad with lean protein and some avocado. Chicken, tuna, barramundi or tofu are my faves, but I’ll have more eggs if the mood takes me. I’m not one for limiting eggs – they’re incredibly nutritious and delicious to boot.

I usually finish with some mints because I have a terrible sweet tooth. If I don’t have mints, I’d probably be reaching for a dessert I wasn’t really hungry for.

1:30 pm

Almond dandelion latte and some raspberries with Fit Mixes or a tablespoon of peanut butter.


My Day on a Plate


5:30 / 6 pm

I’m a bit fan of meal prep, so when it comes to dinner I just assemble stuff rather than cook. I love Asian food, so turkey lettuce cups + avocado are often on my plate – or salmon with tamari, green veggies and lemon.

9 pm

Before bed, I love warm milk. I’m a bit of a child that way, but I’m sure it helps me sleep. I’ll usually have almond milk heated with some chocolate stevia powder.


I don’t count calories, so my portions vary from day-to-day depending on my hunger levels. I’m trying to eat more intuitively and listen to my body rather than eat at set meal times. If I feel like having breakfast at dinner, I’ll do it. Food freedom is the name of the game here. No rules or restrictions, just awesome quality food, plenty of movement, fresh air and sunshine!


Want to see more of my day to day meals? Then grab your free downloadable here


Follow me: @thefitfoodieblog

Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

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