What I ate today

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
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​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:
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• Black coffee & water – 0 calories, 0g protein
• Strawberries, apple, banana & tuna – ~350 calories, 45g protein
• Rump steak & fried eggs (in butter) – ~750 calories, 80g protein
• Sirloin steak, sweet potatoes & vegetables – ~700 calories, 70g protein
• Frozen fruit – ~100 calories, 1g protein

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!