Today was a busy, pretty typical day, so I kept meals really simple but made sure I was still getting enough protein and fiber to feel good.
Nothing complicated, just meals I could throw together quickly that actually keep me full and energized. I focused on getting a solid amount of protein in early, adding in fruits and veggies where I could, and making small upgrades to meals my kids already love so I’m not cooking separate things.
This is exactly how I eat on days when I don’t have time to overthink it but still want to feel my best.
Watch the full day of eating here:
Shop My Kitchen Staples
These are the tools and staples I use almost daily to make meals like this quick and easy. Having the right basics on hand makes a huge difference when you’re trying to stay consistent.
- Not a kitchen staple but frequently purchased hydrating peptide collagen eye patches
- Boiled eggs in: Made In 2 QT Ceramic Non Stick Saucepan with Lid
- What I use to toast bread & roast potatoes: Our Place Griddle Pan
- My everyday knife: Made In Chef Knife
- My everyday cutting board: Acacia Wood Cutting Board
- Pan I used for browning meat: Our Place Titanium Always Pan Pro
- For blending sauces and smoothies: Vitamix Explorian Blender
- For roasting veggies: Made In Carbon Steel Griddle
- For sauces and reheating: Made In 3 Quart Stainless Steel Saucier Pan
- For nightly tea: Electric Tea Kettle
What I Prioritize in My Meals
Before getting into the meals, here’s what I’m always thinking about:
- Around 30 to 40 grams of protein at breakfast
- Adding fiber through fruits, vegetables, and whole grains
- Meals that actually keep me full for hours
- Keeping things simple and repeatable
- Upgrading family meals instead of making separate ones
Breakfast: Avocado Toast with Eggs, Labneh, and Fruit
Serves
1
Ingredients
- 2 slices whole wheat bread
- 1 avocado
- 3 hard boiled eggs
- Drizzle of hot honey
- Side of Yaza labneh
- Fresh fruit
- Raw veggies (optional)
Instructions
- Toast the bread and mash avocado on top
- Slice the eggs and place over the toast
- Drizzle with hot honey
- Serve with labneh, fruit, and veggies on the side
Why I Love This as a Dietitian
This is one of my go-to breakfasts because it’s quick, balanced, and actually keeps me full.
Even though eggs have protein, each one only has about 6 to 7 grams. That’s why I use three and build around it to get my protein higher.
This meal comes out to around 40 grams of protein and about 10 grams of fiber, which makes a big difference in energy and fullness.
I always try to keep breakfast simple, so having the right tools makes it quick.
I used my favorite saucepan to make the eggs and a griddle to toast the bread, which makes everything faster when you’re doing multiple things at once.
- Made In 2 QT Ceramic Non Stick Saucepan with Lid
- Our Place Griddle Pan
- Made In Chef Knife
- Wood Cutting Board
Dietitian Tip: Make Vegetables Taste Better
If you struggle to eat more vegetables, the key is not forcing it, it’s making them taste better.
One of my favorite ways to do that is keeping labneh on hand.
It’s a thick, creamy yogurt dip that adds protein, probiotics, and makes vegetables way more enjoyable to eat.
Pre-Workout Routine
About an hour after breakfast, I took my supplements before my workout.
- Kion Aminos Powder before training
- Timeline Mitopure Urolithin A Supplement for healthy aging (use code SPRING20 for an additional 20% off!)
I notice a big difference in my energy when I take aminos before a workout, especially for strength training.
I’ve also been more focused this year on supporting healthy aging, and this has been part of my routine.
Lunch: High Protein Burger Bowl
Serves
2
Ingredients
- 2 medium potatoes, diced
- Olive oil
- Salt, pepper, paprika
- 1 lb ground meat
- Salad greens
- Cherry tomatoes
- Pickles
Burger Sauce
- 1/2 cup Greek yogurt
- 1 tbsp mustard
- 1 tbsp ketchup
- Splash of pickle juice
- 1 tsp Garlic powder
- Optional: 1 tbsp mayo
Instructions
- Preheat oven to 425°F
- Toss potatoes with olive oil and seasonings and place in sheet pan.
- Roast for 25 to 30 minutes until crispy
- Brown the ground meat in medium sized pan with the same seasonings
- Mix the sauce ingredients
- Assemble with greens, potatoes, meat, and toppings
High Protein Burger Bowl
Ingredients
For the roasted potatoes
- 2 medium potatoes diced
- 1 tbsp olive oil
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 3/4 teaspoon salt
- 1/4 teaspoon black pepper
For the burger meat
- 1 lb lean ground beef
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 3/4 teaspoon salt
- 1/4 teaspoon black pepper
For the high protein burger sauce
- 3/4 cup plain Greek yogurt
- 1 tbsp ketchup
- 1 tbsp mustard
- 1 tbsp pickle juice
- 1/2 teaspoon garlic powder
- 1 tbsp mayo optional
For the bowls
- large handful greens
- 1 cup cherry tomatoes halved
- 3/4 cup dill pickles quartered
Instructions
- Preheat the oven to 425°F.
- Add the diced potatoes to a large sheet pan. Drizzle with olive oil and season with paprika, garlic powder, salt, and pepper. Toss well to coat.
- Roast the potatoes for 25 to 30 minutes, stirring once halfway through, until golden and crisp around the edges.
- While the potatoes roast, heat a large skillet over medium heat. Add the ground beef and break it up with a spoon.
- Season the beef with paprika, garlic powder, salt, and pepper. Cook for 7 to 9 minutes, stirring occasionally, until browned and cooked through.
- In a small bowl, whisk together the Greek yogurt, ketchup, mustard, pickle juice, garlic powder, optional mayonnaise, and a pinch of salt until smooth.
- Assemble each bowl with a bed of greens, roasted potatoes, cooked beef, cherry tomatoes, pickles, and red onion if using.
- Drizzle the burger sauce over the top and serve right away.
Notes
Notes
- If you want the sauce a little richer and less tangy, add the tablespoon of mayonnaise.
- You can swap the ground beef for ground turkey if preferred.
- Chopped lettuce works great, but mixed greens are an easy option if that’s what you have on hand.
- For extra burger flavor, add shredded cheddar or avocado.
Storage
Store the potatoes, beef, toppings, and sauce separately in airtight containers in the fridge for up to 4 days. Reheat the potatoes and beef before assembling.Nutrition
Why I Love This as a Dietitian
This is one of those meals that keeps me full for hours.
It has a good balance of protein, fiber, carbs, and fat, which helps with steady energy and prevents that afternoon crash.
If you want your potatoes to actually crisp up (and quickly!), using a good sheet pan really helps.
- Pan I used to roast potatoes: Our Place Griddle Pan
- Pan I used to brown meat: Our Place Titanium Always Pan Pro
Watch the full day of eating here:
Dinner: Hidden Veggie Spaghetti with Beans
Serves
4 to 6
Ingredients
- 1 box spaghetti
- 1 jar marinara sauce
- 2 to 3 cups mixed vegetables
- Olive oil
- Salt and pepper
- 1 can cannellini beans
Instructions
- Preheat oven to 400°F
- Toss vegetables with olive oil, salt, and pepper in Carbon Steel Griddle
- Roast for 20 to 25 minutes
- Blend vegetables with marinara sauce until smooth
- Stir in beans
- Cook pasta and combine with sauce
Why I Love This as a Dietitian
This is one of my favorite ways to upgrade a meal my kids already love.
Blending the vegetables into the sauce adds fiber and nutrients without changing the flavor much. Adding beans boosts the protein and makes it more filling.
No one notices, and everyone eats it.
Blending the sauce smooth makes a big difference, especially for texture.
Ending the Day
I usually end the night with spearmint tea using my electric tea kettle and something sweet. Tonight I had a small handful of Sconza Lemoncello Almonds!
Nothing complicated, just a small routine I look forward to.
Final Thoughts
Eating healthy doesn’t have to be complicated.
It’s about building simple meals that work for your life, repeating what you like, and making small upgrades over time.
If you’re trying to eat more protein and fiber, start with one meal and build from there.