What Plant-Based Nutritionist Osha Eats in a Typical Day (With Less Than 30 Minutes of Food Preparation)

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As a nutritionist and person who has successfully lost weight, I often get asked what I eat in a typical day.

My diet continues to change slightly over the years, however I usually go through periods of eating the same foods pretty much every single day. If I find something that works for me, then I stick to it. (Although it’s best to switch up the fruits and veg to ensure that you get a wide range of nutrients.)

My current diet allows me to eat healthily, have lots of energy to support my workouts and busy work schedule and save time on food preparation.

This is what I’ve been eating in a typical day lately:

6 AM: Pre-breakfast drinks

I absolutely love my green juices, but I’ve been travelling for the last couple of months and don’t always have access to a juicer. Instead, I drink these drinks upon waking:

  • A glass of water with turmeric, fresh lime juice and liquid probiotic.
  • A glass of water with lime juice and spirulina.

You can mix spirulina, lime, probiotics and turmeric in one drink. But usually I prefer to have them separately.

While I’m sipping my morning drinks, I prepare myself some herbal chai tea (caffeine-free) with lots of fresh ginger and chai masala spice mix. I let it brew while I do my yoga. Ginger is very anti-inflammatory and makes me energized.

I do my yoga and meditation for up to an hour and then drink my ginger chai tea. By that time I am pretty hungry so it’s time for breakfast!


8 AM: Breakfast

I usually blend myself a large, green, chocolate smoothie before work:

  • Lots of dark leafy greens from a local organic garden
  • Frozen bananas
  • Spirulina
  • Raw cacao powder
  • Other healthy ingredients as you wish.

My go-to green chocolate smoothie recipe is packed with plant-based protein, minerals, anti-oxidants and enzymes. This smoothie keeps me full, satiated and energized for many hours.


12 PM: Snack

I sip on mint tea while I work. If I get hungry, I might grab some fruit, like an apple, a few oranges or a juicy dragon fruit which I had today.


1 PM: Lunch

If I had more time, I’d probably make myself a salad or some hearty veggie dish. However, currently I’m very busy with lots of projects, so I typically eat a chia pudding which I prepare the night before. On a day off, I go out and have lunch with my friends where I eat a salad or a cooked veggie dish.

On this particular day, I ate some chocolate chia pudding. The recipe can be found here.

Chia pudding keeps me full and energized and ready for the gym session.


5PM: Dinner

I usually hit the gym in the afternoon and eat dinner straight after my workout. If I eat at home I typically make a large stir-fry with various veggies:

  • Pumpkin
  • Broccoli
  • Spinach

I also add organic tempeh and a side of green salad with mixed greens, avocado and a home-made salad dressing.

However, tonight I went out to meet with my friends in a vegetarian restaurant and ordered a huge bowl of cooked and raw veggies with grilled tempeh and mushroom skewers and vegan pesto dressing.


7PM: Snack

I eat an early dinner – around 4.30-5.00pm, and then go back to work for another few hours.

I try not to eat after my dinner as I don’t like the feeling of going to bed with a full stomach. I usually make myself a cup of ginger-lime tea or drink some fresh mint tea.

If I get hungry, I have a piece of fruit or make myself a cup of hot chocolate with raw cacao and almond or coconut milk and some stevia.

My eating style changes from time to time. At the moment I have very limited time for food preparation so this style of eating allows me to spend as little time on cooking as possible.

It only takes 5 minutes to make a smoothie in the morning, 5 minutes the night before to make a chia pudding, and about 15-20 minutes to make a veggie dish for dinner, if I cook at home. Who said healthy eating takes a lot of time?

If you want to learn how to start a healthy lifestyle without deprivation or using willpower, I’d love you to join the Lovetarian Detox program.

It’s a 3 week comprehensive weight loss and healthy lifestyle kickstart program with nutrition training, detox protocol, meal plans, recipes and mindset coaching program.

Osha Key