Written by Ruby Hennessy-Grant
As a Sports Nutritionist working mostly with strength athletes, one thing I always speak to clients about is intention, the why behind what they’re eating.
In the world of fitness, nutrition is often treated as binary and one-size-fits-all. I firmly believe that this mindset trickles into the broader population too, leading people to eat with little awareness of their own needs, goals, or preferences.
So before I walk you through what I’m eating this week, I want to share my current intention. I’m not tracking calories, though I’m well-practiced at that as an ex-powerlifter and bodybuilder, but instead focusing on an intuitive eating approach fuelling my body and mind, supporting my health through variety, and keeping food choices easy while balancing work and study.
Breakfast: Bircher Muesli
I’ve been aiming to increase protein in my breakfasts to support better appetite regulation. Here’s what I use for one serve (I prep 4 at once):
- ½ cup Greek yogurt
- ¼ cup milk
- ½ scoop vanilla whey protein (approx. ¼ cup)
- ½ cup instant oats
- 1 tsp flaxseed
- 2 crushed walnuts
- ¼ grated apple
- A few blueberries on top
- Sprinkle of cinnamon
Lunch: Roast Veg Salad with Shredded Chicken
At the start of the week, I prep shredded chicken by boiling breasts in water (add garlic/bay leaf if you’re feeling fancy) for 15–20 mins, then shred and refrigerate. I also roast a tray or two of mixed veg like pumpkin and zucchini (180°C for 40–60 mins) and keep them stored in the fridge too.
Each day, I throw into a container:
- Handful of chicken and mixed roast veggies
- 2 Handfuls of leafy greens
- Red onion, a dollop of cottage cheese (optional), olive oil, balsamic, salt & pepper and a wedge of lemon
Snack: Pumpernickel with Banana, Cottage Cheese, Peanut Butter & Honey
This combo is a recent favourite since I stumbled upon pumpernickel bread in my grocery store. But other go-to snacks include:
- Chocolate-topped rice cakes with a handful of blueberries
- An apple with 2–3 Laughing Cow cheese triangles
I usually eat my snack around 4 pm — not hungry enough for a full meal, but it’s a great chance to include another piece of fruit, give me energy to get through an afternoon of study and satisfy my appetite until dinner.
Dinner: Salmon & Lemon Asparagus Pasta / Steak & Polenta
Dinners are the most variable. My partner and I cook them fresh, and rump steak with polenta or oven chips and lots of veg (around 2 cups each) is a regular
Tonight, I pan-seared salmon and paired it with a Lemon Asparagus Fusilli recipe I found online after a super quick google search of what was left in my fridge and totally recommend.
Dessert: Chocolate & Herbal Tea
Every night, I have a row of chocolate (usually Cadbury) and a warm tea on the couch. Satisfaction is a crucial part of eating and I always include the foods I love, like chocolate.
Remember
Food is incredibly nuanced, it’s not one-size-fits-all. I’m in a position to have the time and resources, plus knowledge, to prioritise variety and enjoyment of what I consume on a daily basis.
If your situation looks different (i.e you’re a poor uni student living off tuna and rice) that’s valid and I have been there also. If you want to improve your diet, focus on one thing you could include more of and work towards that.
Enjoy eating!
Charlie blog is a SSAF funded initiative.
