What I Eat In A Day | Healthy Meals and Snacks!

What does your breakfast look like? What do you have for lunch? Is dinner your favourite time of the day? Today I’m letting you all in my kitchen to take your through what I eat in a day. On an average day, I have 3 BIG meals and probably anywhere from 3-5 snack breaks throughout the day. In this post, I am breaking down what I eat, what I cook, when I (usually) eat, and all that fun stuff (who doesn’t love talking about food?), so here we go!

Breakfast (7:30 AM)

Breakfast is my favourite time of the day. Not even meal, just time of the day. Mornings are my absolute fave thing so breakfast just goes hand in hand with that for me. I’ve always been a morning person, and eggs have always been my breaky of choice! I love them in all types of ways. Fried, hard-boiled, scrambled, poached, I love them all! My breakfast is 99 per cent of the time the exact same and has been for the past 3-4 years. It’s changed a little bit but I’ll explain why in a sec. so my go-to breakfast is two hard boiled eggs with some sort of fruit and a hot caffeinated beverage like coffee or tea. this was my go-to breakfast when I was in college, super easy and super quick.


Fast forward to now, the one thing has changed the game for me is adding avocado to my breakfast. I love avocado and eggs together. It’s one of those combos that just makes me feel so good inside when I eat it. So what I usually do is two hard boiled eggs with half an avocado cut up into pieces. In the past year, I’ve fallen in love with eating half a grapefruit with my breakfast. Grapefruit has become my favourite fruit ever. It has a ton of vitamin C in it, and I really need that since I live in Canada and we don’t get a whole lot of sun throughout the year.

I’ve also switched from tea/coffee to either an entire cup of warmish water with a lemon wedge or (my favourite) a matcha green tea latte with almond or rice milk. SO. GOOD. And such a great alternative to coffee. (Go read my article on my obsession with matcha green lattes). 

I really try to focus on getting my protein and fats in the morning. I don’t workout in the morning (except on Saturdays) but I don’t eat a lot of protein in general so it’s my time to get that kind of stuff in. 

Snack(s) 1 (eaten all between 9-11 AM)

Granola bar- my go-to brands are Love Crunch, KIND Bars, and Kashi


Melba toast


Lunch (1:00 PM)


Because I work at 9-5 job, my lunches are usually packed before hand and eaten at my desk. I really try to incorporate as many fresh food products as I can, even though it’s being packed that morning. Some of my favourite desk-lunches include chicken noodle or minestrone soup, and leftover chicken and quinoa rice. Here I’m showing you one my most frequently brought lunches, a spinach salad with cucumbers, chickpeas and a wedge of lemon squeezed over it as the dressing. So I usually will take this salad with something else, like the soup or the chicken, whatever it may be. I really love dark, leafy greens, they are full of fibre and are amazing for digestion so I really try to incorporate them as much as I can in my lunches. The chickpeas are an awesome source of protein, and they really keep me filled until I go to the gym later that evening. 

Snack 2 (3:00 PM)

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Some sort of fruit or veggie like grapes, an apple, carrots, cucumbers, etc. 

Snack 3 (5:00 PM)

Protein smoothie

Granola bar

Toast with pb and banana and chia seeds 

** This snack is different every day depending on what time I am going to workout (ie: I finish work at 4:30 get home at 5. Monday’s I work out at 5:30 pm to 6:10 pm, so I would eat something small and easily digestable like a granola bar. On Tuesday’s I workout at 6:30 pm so I have about an hour an fifteen to digest something so I’ll opt for a smoothie or the toast with pb). 

Dinner (anywhere from 6:30 to 7:30 pm)

I usually train after work during the week, so that means I eat dinner different times every night. The latest I eat dinner is on Tuesdays, around 8 pm, because my pilates class ends at 7:30 pm. Dinner is my least favourite meal of the day because I never want to cook it, and I never know what to make. I feel like because it’s the end of the day, I just get lazy! I’m lucky because I still live with my parents, so they do the majority of the cooking for dinners. Most of the time my parents cook a protein, some sort of carb and a vegetable, so like chicken legs, potatoes, and mixed steamed veggies. Sometimes, I’ll make my own dinners or a side that I really want with the protein they’ve made, such as quinoa rice, a small spinach salad, or a sweet potato. 

Now I can’t lie to you guys and say I don’t want some sort of snack or dessert after dinner. I usually am craving something sweet, but my new goal/reminder is to try to stop eating every night at 8pm. While most of the time the snacks I have aren’t completely terrible for me, like one cookie, or a small cup of hot chocolate, or a piece of dark chocolate. But I’ve come to realize that when I have a snack after 8pm, especially if it’s sugary, it messes up my sleep, and my wake up routine the next day. Not exactly sure why, I’m sure there are health/body reasons but I just don’t like the way I feel when I do eat something later in the night. So I’m really trying to work on that goal. It’s something that is very new for me, so I’m easing my self into it, and hoping it can become a habit that sticks! 

What are some of your go-to meals? Do you like to eat the same kind of stuff every day or mix it up? Do you love cooking or pre making your meals? I want to know so comment down below! 

Just uploaded my ‘What I Eat in A Day’ video on YouTube! Check it out!

Nicole O'Brien