• Alex Bovell

What I Eat in a Day: 1

Updated: Jan 28, 2019

This is honestly one of my favourite topics to read about or watch on youtube! It may be weird but there’s something seriously interesting about knowing what others eat? Maybe this fascinates me because I’m studying nutrition. They also provide me with inspiration for new recipes and motivate me to get out of my habits that I easily fall into. So i thought i’d share what I typically eat in a day as a nutritionist student.


With a new fad diet around every corner, and juice cleanses promoted in every second Instagram post, I wanted to explain why I eat the type of foods I do. Having a balanced diet is important for my overall health, and this applies to every aspect of my health. We can easily become too restrictive with our food and our lifestyle which only leaves us feeling more depleted. I’ve been there, done that and although it served a purpose and got me where i am today, restriction doesn’t suit me anymore. Now the only thing I won’t eat at the moment is dairy as it affects my stomach and leaves me feeling gluggish. I like to incorporate a wide variety of food from the 5 food groups, and include protein, healthy fats and complex carbohydrates with every meal as they all provide various nutrients and benefits to help our bodies function optimally.


Just as a disclaimer this isn’t me saying you should eat this way too or copy every single thing i eat, because our bodies are completely different. We have different health goals and different metabolic make ups. Some days I don’t even eat this way as i find myself reaching for junk food or comfort food which is completely normal. Below is just a template of the way i eat 75-80% of the time!

5.30-6.30am

When I wake-up I always need to rehydrate, so water is my number 1 priority and I drink at least 500mL of water before anything. Sometimes I’ll add lemon to this if I have any. I’m careful here not to use the word ‘detox’ because putting some lemon juice in your water won’t detox your body from the Maccas or packet of tim-tams you ate last night, sorry to break it to you. It will help with your digestion though stimulating stomach acid and bile production which helps keep food moving though your stomach.

8 – 9am

Breakfast is my favourite meal of the day and I don’t remember the last time i skipped it to be honest with you. I know many people say they’re not hungry in the morning, and there are times where i feel the same. However, I always eat breakfast because it sets me up for a healthy day and avoids me binging on that chocolate muffin from the cafe next to work. Anyone that’s around me a lot can vouch for me here… I rarely go a day without eating porridge for breakfast, I BLOODY LOVE IT. It makes me feel like i’m being cuddled from the insides! If you really aren’t hungry, break your overnight fast with something simple like a banana or an egg, to kick start your metabolism.


My favourite recipe is:

- 1/2 Cup Rolled Oats

- 1/2 – 1 Banana

- 2 tsp. Cacao

- 1 tsp. Maca powder and Cinnamon

- 1/2 Cup blueberries

- Toppings: almonds, sunflower seeds, pumpkin seeds, raisins, goji berries, coconut, fruit




12 – 1pm

Now that it’s summer I’m absolutely loving big ass salads! I don’t follow a recipe here I pretty much just go to my fridge and use any veggies I have. I’ll either use them raw, roasted or pan fried depending on how lazy I’m feeling. For instance today I had a bowl full of raw spinach and cabbage chopped up. Then I added 1/2 Cup of pan fried chickpeas coated in turmeric, curry powder, chilli & garlic with a tsp. of olive oil. I also added mushrooms, grated pumpkin and red onion to this pan mixture. In my bowl I added raw grated carrot & beetroot, corn, cherry tomatoes, cucumber, capsicum, hummus & 1/4 avocado. The only dressing I used was lemon juice, salt and pepper because of the spices coating the chickpeas.

3 – 4pm

I love eating an afternoon snack as it ties me over until dinner and again I don’t find myself reaching for lollies or chips because my blood sugar levels are stable. I find this is where most people tell me they struggle and reach for junk food because they hit that dreaded 3pm slump. This is why i strongly suggest having these healthy snacks available around that time of the afternoon.My favourite snack options are:Hummus & Veggie sticksBanana & 1 Tbsp. peanut butterRice cakes topped with avocado & vegemite, avocado & tomato or hummus & tomatoRaw ballsA small handful of mixed nuts & seeds1/2 Cup Coconut yoghurt with berries & nutsSmoothie: 1 banana, 1/4 avocado, 1 Tbsp. cacao, spinach, kale, 1 scoop protein powder. Topped with some fruit & nuts

6 – 7pm

I hate having dinner late and always try to eat around this time, often I’m hungry by that time anyway. A go to dinner for me includes baked salmon with roasted veggies. Salmon is quite a regular meal for me at the moment because i’m really trying to increase my omega-3 consumption to help fuel my brain and improve my mental health! First, I’ll roast the veggies coated in some olive oil or coconut oil and garlic, chilli, curry powder, cumin and turmeric. Then when they’re close to done i’ll add in a salmon fillet and cook for 15-20 minutes. I’m also a huge broccoli fan (much to my 6 year old selfs disgust) and will happily have a huge portion of steamed broccoli on the side. I honestly do eat a truck load of vegetables every day. People often ask me do you actually like them and the answer is yes! I guess food is like anything and you get used to what you eat regularly. I now crave healthy bowls of veggies every day and feel my best when they’re included in my every day diet. I don’t remember the last time I had a cold/flu either, I’m going to put that down to all the antioxidants i’m packing into my body!

8 – 8:30pm

Let’s be honest, who can go to bed without a sweet treat? Before I was studying nutrition and I had such a sweet tooth and would always have some connoisseur ice cream after dinner, caramel macadmaia was my fav! Nowadays it’s more like fruit & nut mix, loving earth chocolate, banana ice cream or some coconut yoghurt. Regardless I’m careful not to restrict myself, but also not to over indulge. I find eating balanced meals, regularly helps keep my appetite in check and a little sweet treats here and there is enough 🙂


This is just a little sample of my daily menu! Let me know if you liked these sort of posts and i’m happy to create more 🙂 I can also start popping up some healthy recipes if that tickles your fancy Xxx