22/09/2026
“What do you eat?”
I’m never normally a fan of answering this one as it varies greatly depending on training levels, seasons, and what we bought in the weekly shop.
But there are some consistent principles so I thought I’d share a full list of what I’ll have today and the ideas behind it.
Breakfast: Two slices of rye bread toast and peanut butter, one topped with blueberries and pomegranate, the other with marmalade.
Morning snack: one of Lou’s homemade pear and dark chocolate muffins and a plum.
Lunch: Chicken with spinach, mixed salad, beetroot, cucumber, and red and yellow peppers, plus two slices of wholegrain fresh bread with houmous and some very moreish salt & vinegar Tesco Finest crisps (a large bag eaten over four days).
Afternoon snacks: Greek yoghurt with peanut butter, pecan nuts, grapes, and banana.
Lou’s homemade seed bread (lots of nuts, seeds, dried fruit, and ginger).
Then fruit as needed - apple, orange, pear, banana, whatever I fancy.
Dinner: Likely a batch-cooked turkey or vege chilli or a vege curry, with lots of different vegetables.
After dinner: Usually two squares of dark chocolate with a cup of mint tea before bed. But maybe tonight an orange Kitkat (only two fingers) just because it’s Tuesday and I’m still hungry after that run!🤣
Drinks: 3 x cups of tea with oat milk, 2-3 lites of water.
What do you notice?
🍎🥦 There’s a major focus on fruit and veg - I probably aim for more like 7-10 portions per day.
🍞🥜🫘🍚 This is supported by lots of fibre and minimally processed carbohydrates - wholegrain rice, beans or lentils, nuts and seeds, and a decent bit of protein in there too.
🍗 Meat is minimal these days. Where it is there, it’s mostly chicken or turkey, then we’ll have some fish and a number of vege meals each week.
🍫 There’s room for some processed foods. As I said yesterday, needing more calories right now, I know I’m having a little more of things like crisps and chocolate. But I’m ok with that, my weight and body fat % scores are healthy, so I’m getting the balance right. Mostly though, it’ll be maybe some marmalade or jam on toast or porridge, then dark chocolate in the evenings and that’ll satisfy me most days.
☕️ Most of what I drink is water, always 2 litres, sometimes as much as 4 on hot or hard training days. I like tea, but find three cups with a splash of oat milk earlier in the day is enough. Then it’s herbal before bed and maybe real fruit squash or milk at other times if I need variety.
Nothing fancy. No supplements. No calorie-counting. No counting your macros. I’ve never found I need any of these. I have a balance that works for me based on the simple key pillars of nutrition.
That’s not to say this works for everyone. You must find what fits your needs and works for your body. That can take time, but many of the simple things will likely form the solid base on which your health, fitness, and wellbeing are built. 🍊🥬🌰🥛🧄🥚🥗🍰🍽️
