Hey team! Welcome back to my blog. Today, we are doing something a little different—I’m stepping out of the gym and into the kitchen to share what I eat in a day to fuel all our strong HIIT workouts.
If you’ve been struggling with diet or nutrition, or just looking for ideas for healthy, energy-boosting meals, this post is for you.
I’ve even created a free 7-day meal plan PDF which you can download from the description box below.
It includes my favorite recipes and an overview of my daily eating habits, including calories and macros.
I focus on eating mostly natural, unprocessed foods: lots of vegetables, fruits, nuts, seeds, meat, fish, eggs, and even vegan options like tofu.
Currently, I eat around 2,000 calories per day, with a macronutrient breakdown of 40% carbs, 30% protein, and 30% fat.
I track everything using MyFitnessPal to make sure I’m fueling my workouts properly while avoiding overeating.
Let’s dive into my daily meals and recipes!
Breakfast: Baked Protein Oatmeal
I start my day with baked oatmeal, a hearty, protein-packed breakfast that keeps me energized.
Ingredients:
- 30g oats (instant oats work best)
- 30g vegan protein powder
- 20g coconut flour
- 1 egg
- Hot water for mixing
- Optional toppings: fresh or dried fruits, dark chocolate, nut butter, or tahini
Instructions:
- Mix the oats, protein powder, and coconut flour together to create a cookie-dough-like texture.
- Add hot water and mix again.
- Add one egg and stir until fully combined.
- Bake at 350°F (175°C) for 20–25 minutes.
Toppings:
I love adding pomegranate seeds for crunch and dark chocolate every day because it tastes amazing.
You can also try nut butter or a tablespoon of tahini for extra creaminess.
Depending on your toppings, this oatmeal provides around 450–550 calories.
Meal 2: High-Protein Tuna Balls with Spiralized Veggies
For my second meal, I make high-protein tuna balls, which are easy to prepare and perfect for a low-carb, protein-rich dish.
Ingredients:
- 2 eggs
- 130–150g tuna
- 30g chickpea flour
- Optional: butternut squash, zucchini, carrots for sides
Instructions:
- Mix the eggs, tuna, and chickpea flour in a bowl.
- Form small or slightly larger balls, depending on your preference.
- Bake the tuna balls in the oven for 20–25 minutes.
While the tuna balls bake, I often roast leftover butternut squash and prepare spiralized vegetables using my favorite kitchen tool, a spiralizer.
I spiralize zucchini and carrots for a colorful, fresh side. You can eat these raw or bake them depending on your preference.
Avocado Dip:
- 50g avocado
- Lemon juice
- Salt, pepper, and garlic
This dip adds healthy fats and flavor. For extra carbs (pre- or post-workout), you can add sweet potatoes, quinoa, or rice to the meal.
Dinner: Veggie and Protein-Packed Post-Workout Meal
My dinner, usually post-workout, is packed with Brussels sprouts and a variety of vegetables.
Instructions:
- Chop vegetables into small pieces.
- Drizzle with olive oil, season with salt, pepper, and herbs.
- Cook or grill the veggies in a pan.
For protein, I often include tofu, which is high in protein and absorbs flavors beautifully when seasoned well.
This meal is easy, nutritious, and customizable based on what’s available in your fridge.
I also add healthy dips, like tomato sauce or mustard, making sure they are sugar-free.
Snack/Dessert: Peanut Butter Jelly Goodnight Bowl
Before bed, I enjoy something sweet but healthy: a peanut butter jelly bowl.
Ingredients:
- 30g oats
- 30g vegan protein powder
- 20g coconut flour
- 1 tbsp peanut butter + coconut milk (to smooth)
- Strawberry jelly (made from cooked frozen strawberries, no added sugar)
Instructions:
- Prepare the oats mixture as in breakfast.
- Mix in the peanut butter with coconut milk.
- Top with the strawberry jelly.
- Optionally, add a sweetener if desired, though the strawberries are naturally sweet.
This bowl provides a satisfying, low-sugar treat that rounds out the day perfectly.
Final Tips: Eat the Rainbow & Track Your Macros
One of my core principles is to eat the rainbow.
Every meal is colorful and full of nutrients, which keeps both your mind and body healthy.
I also track my calories and macros to ensure I am eating enough to fuel workouts but not overeating.
If you want more inspiration, check out my Instagram stories for daily recipe ideas.
Don’t forget to download my free 7-day meal plan PDF for more detailed guidance and meal ideas.
Whether you’re doing strength training, HIIT workouts, or just want to eat healthier, these meals provide a balanced mix of protein, carbs, fats, and fiber to keep you energized and satisfied all day long.
Tomorrow, join me for Monster Monday HIIT workout—I’ll see you on the mat!
