I get asked this a lot: “What do you actually eat in a day to stay healthy?” The truth is, I don’t follow a fancy diet or count calories. I just try to keep things simple, nourishing, and sustainable. Here’s a peek into what a realistic day of eating looks like for me — no filters, no restrictions, just food that fuels me and makes me feel good.
Morning – Hydration and a Wholesome Start
My day starts with a glass of warm water with lemon. It wakes me up and gives my digestion a gentle nudge. After some light stretching or a walk, I have my breakfast around 8:30 AM.
My go-to breakfast is a bowl of oats cooked with almond milk, topped with banana slices, chia seeds, and a spoon of peanut butter. On busier days, I’ll make a green smoothie with spinach, banana, protein powder, and a few soaked almonds. The goal is to get fiber, healthy fats, and some protein to keep me full.
Mid-Morning Snack – Something Light
Around 11 AM, if I feel a little hungry, I’ll grab a fruit — usually an apple or papaya — or some soaked walnuts and almonds. I try to avoid processed snacks as much as possible.
Lunch – Balanced and Home-Cooked
Lunch is my most filling meal of the day. I usually have a bowl of dal (lentils), a dry sabzi (like bhindi, cabbage, or lauki), 1–2 small rotis made with multi-grain flour, and a side salad of cucumber, tomato, and carrot. I avoid heavy curries or fried food during the day as they slow me down.
I try to eat mindfully — without scrolling on my phone — and make lunch a break for both my body and mind.
Evening Snack – The Craving Hour
This is when I used to reach for chai and biscuits. Now I’ve made some swaps. I still have tea, but without sugar, and pair it with a handful of roasted chana or makhana. Some days, I’ll have a slice of multigrain toast with hummus or avocado.
Dinner – Light and Early
Dinner is around 7–7:30 PM. I keep it light — like a bowl of vegetable soup with paneer cubes or grilled tofu, or stir-fried veggies with some quinoa or a small portion of rice. I avoid anything too spicy or rich because I’ve learned the hard way that it affects my sleep.
Post-Dinner – Winding Down
After dinner, I stop eating for the day. If I feel the urge to munch, I make myself a cup of herbal tea. I don’t believe in starving or being rigid — but I do try to give my body 12 hours to digest overnight.
This isn’t a “perfect” plan. Some days, I eat out or enjoy a dessert. But 80% of the time, I stick to this pattern — because it works for me. It keeps me energized, light, and in control of how I feel.
If you're trying to build healthier eating habits, start with what’s realistic for you. One small change at a time is more powerful than an unsustainable overhaul.