If you’ve followed me my youtube channel then you know I lost 25 lbs and dropped 2 dress sizes in just six weeks. I always get a lot of questions asking me what I eat in a day and also to post some of my healthy recipes. I eat 5-6 small meals per day about 3 hours apart, here is an example of what one day of meals look like for me?. Check out my  youtube vlogs to see what the meals look like and how I do my meal prep. All of these meals are less than 15 mins in prep and cooking time.


Meal 1

– ingredients:

200ml of water

50-60g oatmeal

1 tsp honey

handful of fruit any one of these is fine (blueberries, strawberries, 1/2 GRANNYSMITH apple, banana)

7 – 10 nuts (either walnut halves or almonds)


put the cold water and the oatmeal in a pan, then place on the stove stirring gently until oatmeal starts to bubble and you get a consistency that you like this usually takes only 5-10 minutes. place oatmeal in a bowl and your honey, fruits and nut and enjoy!

Meal 2

(disclaimer: protein powders are not for everyone, please consult your doctor or do plenty of research to make sure you get the RIGHT shake for your body) you can also make ths shake without the protein powder 🙂


150 ml soy milk

100ml water

1 banana

handful of strawberries

handful of blueberries

(please note, I use only frozen fruits for the shake because it makes it ice cold and lovely – I buy fresh fruits and freeze them myself )

1 tablespoon all natural peanut butter (try whole earth)

tablespoons 0% fat natural yoghurt

1 scoop of PHD diet whey protein shake (optional).


Method: put all the ingredients in a blender and blitz until creamy.

Meal 3

This meal is usually just a snack to keep me going. I would usually have a glass of water,  3 boiled egg whites, 2 carrots chopped and 1/2 an avocado.


Meal 4



fresh halibut steaks (you can use cod, or haddock or another white non fatty fish),

50-60g quinoa

2 cups Kale

2 cloves garlic

1/2 lemon

1/2 cup chestnuts

1 tbsp capers

1 cal cooking spray oil (8-15 sprays)

1 tsp butter


fish – season fish with salt, pepper, juice of half a lemon and put aside. Finely chop the garlic then spray a frying pan with the cooking spray (no more than 10 sprays). Now add the fish and saute on each side for about 2 mins. Next add the butter, capers and garlic to the pan. When the butter has melted and the capers and garlic have infused with the butter spoon the mixture over the top of the fish and you are done! Set it aside.

Quinoa and kale

I use Merchant Gourmet quinoa as it is already done for you, all you need to do is warm it up. So spray a non stick frying pan with the cooking oil spray(3-4 sprays) let it heat up, then add quinoa and stir. After this, stir in as much Kale as you like and a little splash of water to cook the Kale and place lid on the pan for about 2-3 mins. After the Kale is tender add your chestnuts (again from Merchant Gourmet -already cooked) stir the pot to mix ingredients. and then serve. This should take no more than 5-10 mins to prepare and cook.

Meal 5


I love PB & J sandwiches and this is my not so guilty treat for clean eating all day. I use 1/2 tbs of all natural peanut or almond butter with 1 tbs of fruit preserve smothered on two whole wheat toast and I usually have a cup of tea with this. Its satisfies all my sweet cravings! 🙂


That’s it!

Do enjoy! If you make these let me know how it turned out xxxooo