I tend to follow a pretty consistent way of eating, but no two days are ever exactly the same. My meals are built around whole foods, with plenty of protein, healthy fats, and vegetables, and I keep my eating window relatively structured. While this isn’t what I eat every single day, it’s never far off.
Morning I start my day with a black coffee and a pint of iced water. I don’t eat first thing, as I prefer to hold off on food until later in the day. Throughout the morning, I’ll sip on water from my Stanley cup—keeping it nearby is a simple way to remind myself to stay hydrated. Over the course of the day, I’ll drink three full refills, which works out to around 120oz (just over 3.5 litres) of water. First meal – 2pm Around 2pm, I had fresh strawberries, an apple, and a banana, along with a can of tuna. This gives me a mix of protein, natural carbohydrates, and fibre, while keeping the meal relatively light. Second meal – 4pm A couple of hours later, I had a more substantial meal—rump steak with three fried eggs, all cooked in Kerrygold butter. This is a solid protein-rich meal, with good fats from both the steak and the eggs, keeping me satisfied for the next few hours. Final meal – 6pm My last meal of the day was sirloin steak, roasted sweet potatoes, broccoli, spinach, and kale. At least half my plate at this meal is always vegetables, making sure I’m getting plenty of nutrients and fibre. After my main meal, I’ll usually have some frozen fruit such as blueberries, mango, or pineapple. After this, I won’t eat again until 2pm the next day. That gives me an eating window from 2pm to 6pm, meaning I naturally follow a 20:4 fasting approach (20 hours fasting, 4-hour eating window). This isn’t something I rigidly track, but it suits my appetite and energy levels. While I don’t obsessively count calories, here’s a rough estimate of what this day looks like in terms of energy and protein intake:
Total Calories: Around 1,900 – 2,000 kcal Total Protein: Around 196g This gives me plenty of protein to support muscle maintenance and recovery while keeping my meals satisfying and nutrient-dense. This way of eating works well for me, keeping my energy stable and my meals enjoyable. While I don’t eat exactly the same thing every day, my diet always revolves around whole foods, quality protein, and plenty of vegetables. Keeping things simple and consistent makes it easy to stay on track without overcomplicating it. I would love to hear how others structure their meals—do you eat in a set window or spread your meals out across the day? Let me know! Energy drinks were once an occasional treat for me, a little pick-me-up during a busy day or something to pair with a meal deal. Sometimes it was just one of those tiny cans you could pick up for 29p, or a larger option like Monster or Red Bull if it came as part of a convenient package. They were never a daily habit, but they did have their place in my routine from time to time. That has changed completely now, as I’ve come to understand just how bad they can be for your health.
The main issue with energy drinks is their caffeine and sugar content. Even the smaller, cheaper ones can be loaded with stimulants that give you a quick buzz but come with a long list of potential downsides. For someone who might already drink tea or coffee during the day, adding an energy drink to the mix can push you over the recommended caffeine limit without realising it. That leads to jitteriness, an increased heart rate, and the dreaded energy crash that follows. The sugar only makes things worse, spiking your blood sugar levels and then leaving you feeling more drained than before. Over time, regular consumption can lead to bigger health problems, like weight gain, trouble sleeping, and even risks to your heart. In the UK, energy drinks have actually been recognised as a problem significant enough to warrant an age restriction. Shops can no longer sell them to anyone under 16, a move I wholeheartedly support. It says a lot that these drinks are now treated similarly to alcohol or cigarettes in terms of their potential harm, even though they’re marketed as something fun, trendy, and harmless. For me, learning about the health risks made it easy to stop buying them. I’ve found that staying hydrated, eating well, and getting enough rest are far better ways to keep my energy levels steady throughout the day. Looking back, I don’t miss energy drinks at all. They might seem like a quick fix, but the drawbacks far outweigh any temporary boost they provide. Giving them up has made me more mindful of what I consume and how it affects my body. It’s a small change, but one that feels like a positive step towards better health. |
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