My Ideal Day of Eating

As fitness enthusiasts, we often find ourselves obsessing over the basics: “hit your protein target,” “get your macros in check,” and “track your calories.” While these are undeniably important components of a balanced diet, I realized that I had been tunnel-visioned into only focusing on macronutrients, often overlooking the essential vitamins, minerals, and micronutrients that form the foundation of a truly holistic diet. After diving deeper into the science behind nutrition, I now aim for a well-rounded approach that doesn't just consider the macros but also ensures that my body is getting the vital micronutrients it needs to function optimally.

Since returning from my European travels, I’ve adjusted my eating routine to better support my training, recovery, and overall well-being. The following breakdown offers a glimpse into my daily eating habits; while I don’t eat the same foods every day, the general structure remains consistent and aligned with my goals.

Breakfast (~62g protein, ~50g fat, ~94g carbs - ~1000 calories)

4 Eggs cooked with butter

Eggs are one of nature’s most nutrient-dense foods, packing an impressive amount of protein, fat, and key vitamins and minerals. Rich in vitamin A, choline, and selenium, eggs are excellent for maintaining healthy vision, supporting brain function, and boosting antioxidant defence. Choline, a lesser-known nutrient, is essential for cell membrane structure and plays a crucial role in brain development and cognitive function. Selenium, an essential trace mineral, also supports immune function and acts as a powerful antioxidant, protecting cells from oxidative damage.

300mL Greek Yogurt with 300g Mixed Berries (blueberries, raspberries, blackberries)

Greek yogurt is a fantastic source of protein, calcium, and probiotics, all of which promote gut health and support bone density. The live cultures found in Greek yogurt aid digestion and can improve your gut microbiome; critical for overall health, including skin health. Berries, especially blueberries, are loaded with antioxidants like anthocyanins that help combat oxidative stress, inflammation, and even cognitive decline. The high fiber content in berries also supports digestive health and blood sugar regulation.

3 Kiwifruit

Kiwifruit is a nutritional powerhouse, loaded with vitamin K, vitamin C, and dietary fiber. Vitamin K is essential for proper blood clotting and bone health, and it's notoriously hard to get through food sources, making kiwis a fantastic option. Additionally, kiwis are packed with antioxidants, which support immune function and protect against oxidative stress. Their fiber content promotes gut health and aids in digestion, making them a great addition to any breakfast.

Parmesan Reggiano Cheese

Adding parmesan to my eggs boosts the meal’s calcium and phosphorus content, which are crucial for maintaining strong bones and teeth. This hard cheese is also rich in protein, and the fermentation process makes it easier for your body to absorb the nutrients.

Lunch (~78g protein, ~22g fat, ~78g carbs - ~1020 calories)

300g Salmon dressed with lemon

Salmon is an excellent source of omega-3 fatty acids, which are essential for brain function, heart health, and reducing inflammation in the body. Omega-3s, particularly EPA and DHA, are often difficult to obtain from plant-based sources, making fatty fish like salmon an essential part of a balanced diet. Additionally, salmon is a great source of vitamin D, which is crucial for bone health, immune function, and mood regulation. I cook the salmon in extra virgin olive oil, which adds healthy monounsaturated fats and further enhances its antioxidant properties.

50g Kimchi

Kimchi, a traditional Korean fermented dish made from cabbage, radishes, and spices, is rich in probiotics, vitamin A, and vitamin C. The fermentation process produces beneficial bacteria that support a healthy gut microbiome, which is integral for digestive health and immune function. A healthy gut microbiome also plays a role in skin health, reducing inflammation and promoting clearer skin.

300g Sweet Potatoes

Sweet potatoes are a fantastic source of complex carbohydrates, providing sustained energy throughout the day. They are rich in beta-carotene, a plant-based form of vitamin A that supports healthy vision, immune function, and skin health. Additionally, sweet potatoes are packed with potassium, a mineral that helps regulate blood pressure and supports muscle function, making them an excellent choice for post-workout recovery.

Spinach

Spinach is a nutritional powerhouse, loaded with iron, magnesium, and vitamin K. Iron, essential for oxygen transport in the blood. Although difficult to absorb due to the presence of oxalates in plant-based foods (reducing the body’s ability to absorb non-heme iron), animal sources of iron, such as salmon and steak, provide heme-iron, which is far more bioavailable and unaffected by oxalates. Cooking spinach helps reduce oxalates by 80-90%, making it a great addition to any meal. Magnesium plays a vital role in muscle function and sleep regulation, while vitamin K supports bone health and blood clotting.

Pre-Training Snack (~57g carbs, ~240 calories)

Banana, Honey, and Coconut Water

This pre-workout snack provides quick, easily digestible carbohydrates to fuel my training session. The natural sugars in the banana and honey provide an immediate energy boost, while the coconut water replenishes electrolytes like potassium and magnesium, which are lost through sweat during exercise. Coconut water is a natural hydrating option, making it a perfect choice for sustaining hydration and supporting muscle function during intense workouts.

Dinner (~96g protein, ~40g fat, ~75g carbs - ~1080 calories)

400g Ribeye Steak

Ribeye steak is an excellent source of protein, iron, and zinc, which are vital for immune function, muscle recovery, and overall energy levels. The high-fat content of ribeye also provides long-lasting satiety and supports hormone production. I use avocado oil for cooking due to its high smoke point, which allows me to sear the steak at high temperatures to create a crispy, flavourful crust while retaining the health benefits of the oil’s monounsaturated fats.

300g Potatoes or Rice

Both potatoes and rice are excellent carbohydrate sources, providing the energy needed for muscle recovery and replenishment of glycogen stores after a workout. 

Carrots and Broccoli

Carrots and broccoli are rich in vitamins C and K, fiber, and antioxidants. These cruciferous vegetables are known for their cancer-fighting properties and promote overall health. The high fiber content supports digestive health, while the antioxidants protect against oxidative damage and inflammation.

Dessert

Frozen Yogurt or Sorbet or Dark Chocolate

For a satisfying end to my day, I enjoy a small serving of dark chocolate or frozen yogurt. Dark chocolate is a rich source of antioxidants, particularly flavonoids, which support heart health and improve blood flow. Additionally, dark chocolate is high in magnesium, which aids muscle relaxation and promotes better sleep.

Supplements

Morning: Vitamin C, Vitamin D, Omega-3, Collagen

Given that I often spend most of my time indoors, I make sure to take vitamin D, as it’s difficult to obtain in sufficient amounts from food alone. Collagen and omega-3 fatty acids support skin health, joint function, and reduce inflammation, especially in the dry Australian climate.

Afternoon: Vitamin E, Multivitamin (once a week)

I only take vitamin E and a multivitamin occasionally, as I aim to get most of my nutrients from food. However, on days when I deviate from my planned meals, these supplements ensure that I’m still covering all my bases.

Night: Zinc, Magnesium Glycinate, Glycine, L-Theanine

Zinc is an essential mineral that I take at night due to its role in immune function and skin health. After getting bloodwork done, I realized I was on the lower end of the zinc spectrum, so supplementation is a necessary part of my routine. Magnesium glycinate is particularly useful for muscle relaxation and improved sleep quality, while glycine and L-theanine promote relaxation and help me wind down for restful sleep without causing dependency.