What I Eat in a Day, from a Certified Nutrition Coach.

The concept of nutrition—how to prioritize it and nourish your body with the right food—can feel overwhelming. Eating well, meal prepping, counting calories and macros, choosing one product over another—there are so many factors to consider! As a certified nutrition coach at Etage, I’ve also been on my own health journey for nearly a decade, and I’ve learned a lot along the way. My biggest advice? Don’t overcomplicate things. Start small, focus on each week ahead, and don’t believe everything you hear on social media. I’ll be sharing some nutrition tips and grocery staples with you, along with what I eat daily and how I make my selections.

Personally, I enjoy shopping and doing the majority of my meal prepping on Sundays to set myself up for the week ahead. If your fridge is stocked, you’re less likely to grab food on the go. The same goes for meal prep—if you already have a lunch prepared, you’re far more likely to bring it to work rather than scrambling to throw something together last minute. I make breakfast at home every morning, eat my pre-made lunch and dinner, and have a few snacks throughout the day.

Certain items are staples in my diet, and I always keep them on hand. One of my favorites is plain Greek yogurt, which is incredibly versatile. I love using it to make sauces and dressings, or turning it into a dessert, snack, or breakfast by adding sweetener and berries. I also keep fresh fruits and vegetables pre-cut in my fridge. If I get home before dinner and feel hungry, I’ll grab some cucumbers with salt and pepper to tide me over. Fruit is another great snack to have between meals. I also always have high-protein snacks for when I’m on the go—some of my favorites are string cheese, almonds, beef sticks, protein bars or shakes, and travel-sized yogurts. Egg whites are another must-have in my fridge, as I often use them in my breakfast. They’re a great way to increase your protein intake while keeping calories low, helping you stay full for longer.

Everyone’s daily caloric and macronutrient needs vary based on factors like age, gender, weight, height, and activity level. If you’re unsure what’s right for you, we offer incredible nutrition coaching at Etage. Our coaches can help determine the appropriate caloric and macronutrient intake for your goals, while also providing resources and guidance to help you stay on track. While meal tracking isn’t for everyone, if you’re open to trying it, our coaches can teach you how to use our in-app meal tracker. Personally, I enjoy tracking my food—it has helped me reach my goals faster, identify patterns, and stay mindful of what I’m putting into my body.

For me, a typical day of eating is fairly consistent throughout the week. I start my morning with coffee, water, and a high-protein breakfast. Beginning your day with protein helps keep you fuller for longer, provides more energy, and kickstarts your body’s fat-burning process. My go-to breakfast is a spinach and egg scramble made with one egg, egg whites, spinach, and cheese. About two to three hours later, I’ll have a snack—something high in protein to keep me full until lunch. My usual choices are string cheese, almonds, yogurt, or a protein bar.

For lunch, I switch it up weekly. Some of my favorites include pulled barbecue chicken on a sweet potato or a Southwest chicken bowl—both are high in protein and give me enough energy to power through my day until dinner. For dinner, I rotate between steak, salmon, and beef, always paired with a vegetable.

I also like to end my night with something sweet. I usually go for single-serving ice cream cups or bars that are around 100 calories, or I’ll have some dark chocolate. While these treats don’t provide much nutritional value, they’re something I enjoy, and I don’t believe in restricting myself completely. Because I structure my day with nutrient-dense, high-protein meals, I can enjoy a small treat without guilt.

I hope this gives you a clearer picture of how eating healthy doesn’t have to be complicated. Start with a plan, prepare yourself with the right foods, take time to meal prep, and make smart choices. Keep your goals realistic and sustainable—don’t fall into the all-or-nothing mindset or follow fad diets. The key to long-term success is finding a balanced approach that works for your lifestyle.

Remember, nutrition isn’t one-size-fits-all. Your daily meals might look totally different from mine, and that’s okay! As long as you’re nourishing your body properly, that’s what matters most. If you need guidance on creating a plan that works for you, the coaches at Etage are here to help. Book your free consultation today through the club!

Need more motivation or help? Reach out to Coach Emily today at EHoffman@etageathletic.com