What I Eat in a Day as a Mediterranean Nutritionist

Check out an example of what I, Amanda Harrison, eat in a week day as a Mediterranean Nutritionist

As a nutritionist, I believe food is fuel for both body and mind. I aim to create meals that are nutrient dense, delicious, and simple to prepare. Here’s a peek into what I eat in a typical day to stay energised, healthy, and happy.

Please note that I am currently a vegetarian.

Meal 1: Breakfast

• What I Ate:

I started my day at 7.30am with a bowl of creamy greek yoghurt with apple, satsuma, walnuts and cinnamon. Plus a cup of cappuccino. The protein in the yoghurt and milk and fibre in the fruit and keep me full, while the walnuts provide omega-3s and the fruit vitamins and minerals.

• Why I Chose It:

This meal works for me as it is high in protein and keeps me fuller for longer. One of my jobs I work at is as a cook feeding tots and babies at a nursery. This means I can’t have lunch until after my shift. I’ve found that this breakfast keeps me satisfied until 1.30pm.

Meal 2: After Work Snack

• What I Ate:

Around 1.30pm (after work) I have an apple and some water. This providing a burst of vitamins, minerals, fibre and energy. Plus hydration. This snack takes the edge off my hunger to get me from the work to home where I will make lunch.

Meal 3: Lunch

• What I Ate:

For lunch, I had a Greek style salad with cucumber, tomatoes, Kalamata olives, red onion and feta with a vinaigrette dressing. Then I mopped up the dressing with multigrain bread. It’s a great mix of vegetables, protein, complex carbs, and healthy fats. Healthy fats like extra virgin olive oil are traditional mopped up with bread. It’s an easy and tasty way to add wholegrain carbohydrates to a meal.

• Tips for Readers:

Olives and feta are full of flavour and act like a seasoning. No need to add extra salt because of this.

Meal 4: Dinner

• What I Ate:

Dinner was a simple yet satisfying fresh pasta with homemade pesto and a simple side side salad. Plus a small glass of red wine. Quick, fresh, simple and packed with vitamins, minerals and antioxidants. The pesto was simply basil, parmesan, pine nuts, extra virgin olive oil and seasoning in a food processor. The fresh pasta was in fact shop bought as I was short on time, so it was literally ready in minutes.

Meal 5: Evening Snack

• What I Ate:

I finished the day with a small bowl of Greek yoghurt topped with honey plus a cup of Turkish apple tea. It’s light, satisfying, and helps curb late-night cravings. I would usually add berries and nuts for nutrition but on this occasion there wasn’t any in my fridge.

Notes

Balance is key—focus on vegetables and make them the star. Add lean proteins and healthy fats to keep you fuller for longer. Add whole grain carbohydrates for energy and fibre. Do this at every meal to keep energy levels steady throughout the day. Keep things simple and rely on whole, seasonal, fresh ingredients.

What does your day on a plate look like?