A REALISTIC WHAT I EAT IN A DAY

What I Eat in a Day

Simple, protein-forward, Mediterranean-leaning meals that support energy, strength, and enjoyment-nothing complicated, just realistic food.

Breakfast

  • Fried eggs

  • Sourdough English muffin topped with butter, cottage cheese, and pomegranate seeds

  • Kiwi

  • Protein latte

When I have 2 eggs, I like to add ½ cup cottage cheese—an easy way to add ~17g of protein without much effort. (Rest not pictured)

Lunch

This meal packs 50+ grams of protein, is easy to throw together, and can be customized based on what you have on hand. The chicken can easily be swapped for tuna or any protein of choice.

High-Protein Greek Chicken Pasta Salad

  • Brami pasta

  • Rotisserie chicken

  • Castelvetrano olives

  • Cucumber

  • Cherry tomatoes

  • Shallots or green onions

  • Fresh dill

  • Fresh parsley

  • Feta cheese

Dressing: olive oil, lemon juice, oregano, salt, and pepper

Dinner

  • Seared scallops

  • Roasted Japanese sweet potatoes

  • Kale salad with Parmesan and pomegranate

Seared Scallops with Garlic-Shallot Butter

Start by patting the scallops completely dry with a paper towel. This is key for getting a good sear—any excess moisture will cause steaming instead of browning.

Heat olive oil in a skillet or cast-iron pan over medium-high heat. Season the scallops generously with salt and pepper, then add them to the hot pan in a single layer.

Do not move the scallops. Sear for 2–3 minutes per side, until a deep golden crust forms and the scallops release easily from the pan. Once cooked, remove the scallops from the pan and set aside.

Lower the heat to medium-low. Add butter, then shallots and cook for about 1 minute, until softened. Add garlic and cook for 20–30 seconds, just until fragrant.

Stir in lemon juice and herbs, letting the sauce gently come together. Return the scallops to the pan and spoon the butter sauce over them to coat.

Finish with a sprinkle of fresh parsley, then serve immediately and enjoy.

Roasted Japanese Sweet Potatoes

Wash and peel the Japanese sweet potatoes, then cut them into large chunks. Steam until just fork-tender—you want them cooked through but not falling apart.

Transfer to a parchment-lined baking sheet. Drizzle with extra-virgin olive oil and season with salt and pepper, tossing gently to coat.

Roast in a 425°F oven for 15 minutes, flip, then return to the oven for another 10 minutes, or until golden and lightly crisp on the edges.

Kale Pomegranate Salad

De-stem and finely chop the kale. Drizzle with olive oil, fresh lemon juice, and salt and black pepper to taste, then massage the kale well until softened and evenly coated. This step is essential for tender, flavorful kale.

Toss in shredded Parmesan and pomegranate seeds until well combined.

Finish with an extra sprinkle of Parmesan and pomegranate seeds before serving.

Dessert

A small bowl of my Silky Protein Yogurt Bowl, Sumo Citrus, and Hu Chocolate.

👉 Silky Protein Yogurt Bowl recipe:
https://www.healthymoodsf.com/recipebox/silky-high-protein-yogurt-bowl

 
Lyana Begretova