How I Eat Daily to Maximise Energy, Mood, and Performance

 
 
Collage of nutrient-dense meals and outdoor workout, illustrating balanced nutrition and physical performance.
 
 

OVERVIEW

As a qualified personal trainer with nearly 20 years of experience in the health and nutrition industry, I've been asked countless times about what I eat to maintain high energy, mood, and performance levels. While I often post my finished meals on my Instagram stories, the platform isn’t really built for deep education and learning due to its short-form content.

That’s why I created this blog post to share a snapshot of my average day of eating. This post offers an opportunity for deeper learning through clickable links and more detailed explanations. If you’re interested in seeing how this approach could be customised to suit your unique needs, I invite you to take the next step with me in exploring how we can work together to achieve your health and performance goals.

Before diving in, I suggest you download the free lifestyle guide below. The nutrition section will help you better understand the philosophy behind my coaching when it comes to food, offering a wider array of options and alternatives to complement what I share here.

Lastly, remember that this is my personal eating plan and may not be suitable for everyone. Your needs might be very different, which is why I always recommend working with a qualified coach to guide you through the process successfully.

 

Euphonic Health's free performance toolkit titled 'Your Personalised Performance Toolkit,' designed to help balance mood, improve sleep, and enhance overall performance.
 

 

BREAKFAST/FIRST MEAL OF THE DAY (7 am-10 am)

I've never been a big breakfast eater so usually this meal for me is the smallest meal of the day. I usually drink around 350ml of water with my supplements (see below). This is generally followed by a homemade latte around 20-30 minutes later.

Latte Recipe

  • Espresso shot

  • 300ml raw, organic milk

  • 1Tb coconut sugar

If I do have something more substantial and hearty it's usually a 4 egg omelette with some wilted greens mixed through. I always fry this (and anything else) in ghee.

A fresh homemade latte made with coconut sugar, perfect for starting the day with energy.
 

LUNCH (12 am-3 pm)

Along with dinner, this is my largest meal of the deal and where I focus on getting my calorie and protein targets met for the day. This meal always includes:

  • A nutrient-dense, protein-rich food as the main ingredient. This is either wild fish, grass-fed beef (usually mince), or wild venison.

  • An easy-to-digest carb source. 90% of the time this is white basmati rice. I also rotate with white potato and sweet potato. I avoid grains.

  • A big palm full of phytonutrient-rich food. This is either sprouted greens, dark leafy green vegetables, or steamed beetroot.

  • Something to aid digestion and add flavour. Usually my homemade hot sauce or homemade fermented vegetables.

  • 1 TB added fat source—usually olive oil or ghee. I avoid vegetable oils (olive is a fruit).

A nutrient-dense lunch of salmon, sweet potatoes, and steamed vegetables for sustained energy.
 

DINNER (5 pm - 8 pm)

This is lunch on repeat except I will change the protein source for some variety and different tastes. Additionally, I occasionally switch the carbohydrate source, although this is usually the leftover carbs from lunch.

 

SNACKS (When Hungry)

I will usually have a snack between lunch and dinner and then between dinner and bedtime. This will usually be one or a combo of the following:

  • Raw milk with maple syrup

  • Brazil nuts

  • 70% min dark chocolate

  • Blueberries, pineapple, pomegranate

  • Raw carrots

  • Kefir (make at home for best results)

  • Organic, live yoghurt

Organic yogurt topped with fresh blueberries and pomegranate, a nutritious and satisfying snack.
 

SUPPLEMENTS (Morning + Evening)

Supplements are a very unique and personal thing and I tailor these to clients needs and goals. Supplements are not always necessary and they can't replace poor foods and lifestyle choices. However, when carefully selected and tailored they can supercharge results. Some of what I'm taking right now is geared toward healing a bad facial injury. I will outline next to these which ones these are:

  • Vitamin E (skin)

  • B complex

  • Collagen peptides (skin)

  • Magnesium bis-glycinate

  • Vitamin C from camu camu (skin)

  • Digestive enzymes

A selection of daily supplements including collagen peptides and B vitamins, tailored for optimal performance.
 

WHAT ABOUT THE PRICE?

"Eating healthy is too expensive."

This a phrase I've lost count of hearing over the years. But do you want to know what is even more costly? Dealing with sickness, fatigue, excess weight, and performing well below your potential. Allow that to resonate.

Does this imply that we must exclusively consume grass-fed beef and organic dark chocolate to achieve good health? Absolutely not. There is a happy medium where we can find nutrient-dense food that meets our budget. This is a concept I educate and guide clients through in the coaching program.

While this article may not be focused on exploring this topic in-depth, here are three bonus tips designed to assist you in this particular area:

  1. Canned and frozen fish are cheaper than their fresh counterparts. Be certain that they are sourced from the wild.

  2. Frozen fruits and vegetables are often cheaper than fresh options and provide just as much nutrition.

  3. Determine when supermarkets do their reductions and consider shopping during these times.

Affordable healthy eating tips, including the use of frozen fruits and organic vegetables.
 

READY TO TAKE THE NEXT STEP?

As shared earlier, this approach is carefully crafted to optimise my personal health and performance. While it might not be a perfect fit for everyone, it's a great starting point for you to explore and adapt based on your unique needs. Combining these insights with the free guide (available at the top of this page) can help you make informed decisions and inspire positive changes in your dietary habits.

Stay connected with me on Instagram to follow my daily journey, where I share insights, tips, and updates on what fuels my body for peak performance.

If you're serious about elevating your health and performance, I invite you to see if you qualify for my coaching services. Learn more about my coaching to discover if we're a good fit to work together and how we can achieve your goals.