Today I’m sharing my monthly “What I Eat in a Day” series. These posts give you a peek into my daily eating habits as I follow a flexitarian diet, about 80% vegetarian with occasional poultry, no red meat or fish, and limited dairy.
I’m currently on a weight loss journey and track my calories, protein, and fiber every day to help me stay on track. My focus is simple: whole foods, balanced nutrition, and recipes that are quick to make. If you’re looking for realistic, everyday healthy eating inspiration, this is for you!
Breakfast: Greek Yogurt Bowl with Mixed Berry Compote & Honey Graham Protein Cereal
337 calories | 29g protein | 13g fiber
I start my day with a protein-packed yogurt bowl. I combine plain nonfat Greek yogurt with a homemade mixed berry compote (blueberries, raspberries, blackberries, cherries, strawberries, lightly cooked down with water and a touch of sweetener). For crunch and extra protein, I top it with Catalina Crunch Honey Graham Protein Cereal.
Morning Snack: Iced Protein Coffee with Vanilla Caramel Cold Foam
118 calories | 16g protein | 1g fiber
This is my favorite mid-morning pick-me-up. I use Starbucks medium roast unsweetened iced coffee and mix in ½ an Alani Cookies and Cream protein shake. For the cold foam, I froth ½ tbsp vanilla syrup with ½ tbsp Starbucks Non-Dairy Almond Milk & Oat Milk Caramel Macchiato Creamer.
Lunch: Berry-Banana Protein Pancake Bowl
573 calories | 19g protein | 13g fiber
This is my take on a warm, cozy lunch that still keeps me full for hours. I mix Krusteaz Buttermilk Protein Pancake Mix with a mashed banana and 1 tbsp chia seeds. After microwaving for 2–3 minutes, I top it with my berry compote. It’s like dessert for lunch, but packed with protein and fiber.
Afternoon Snack: Iced Protein Coffee (Round Two)
118 calories | 16g protein | 1g fiber
Same as my morning coffee because yes, I love it that much.
Dinner: Pressed Turkey Sub with Spinach & Mustard, Protein Chips, and Roasted Carrots
509 calories | 43g protein | 5g fiber
Dinner is simple but so satisfying. I use a whole wheat sub roll, deli-sliced turkey, fresh spinach, and mustard for my pressed sub. On the side, I have Quest Spicy Sweet Chili Protein Chips for a crunchy, high-protein snack, plus roasted baby carrots tossed in olive oil and Cajun seasoning, baked for 30 minutes until tender and slightly caramelized.
Daily Totals
1,655 calories | 123g protein | 35g fiber
This is right within my current calorie range for weight loss while still feeling satisfied and energized.
FAQ: Flexitarian Eating & My Weight Loss Approach
1. What is a flexitarian diet?
A flexitarian diet is mostly plant-based but allows for small amounts of animal products. For me, that means poultry a few times a week, no red meat or fish, and minimal dairy.
2. How do you get enough protein without eating a lot of meat?
I focus on protein-rich plant-based foods (Greek yogurt, chia seeds, high-protein cereal, protein pancake mix) and supplement with poultry or protein shakes when needed.
3. Why do you track fiber?
Fiber keeps me full longer, supports digestion, and helps regulate blood sugar, important for weight loss and overall health.
4. Can I follow this exact plan to lose weight?
This day of eating fits my personal calorie, protein, and fiber goals. Everyone’s needs are different, so you might need to adjust portion sizes or food choices to fit your goals.
5. Do you meal prep?
Yes! My berry compote, pancake mix, and roasted veggies are easy to make in batches so I can throw meals together quickly.
Eating healthy doesn’t have to be complicated. By keeping my meals simple, focusing on whole foods, and hitting my daily protein and fiber goals, I’m able to stay on track with my weight loss journey without feeling deprived.
If you’re also working toward a healthier lifestyle—whether that’s weight loss, building strength, or just eating more balanced meals—I hope this gave you some inspiration for your own day of eating.
💬 I’d love to hear from you! Share your favorite high-protein, high-fiber meal in the comments below or tag me on Instagram so I can see your creations.
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✨ Want more meal ideas? Check out my other What I Eat in a Day posts or sign up for my free Flexitarian-Friendly Meal Plan & Grocery List to make healthy eating even easier.
xo,
Jessica
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