what a dietitian eats in a day (no weird food rules) - recipes from 26/04

Some days are super planned, some days are thrown together, and some include a restaurant booking and a spontaneous air fryer cake at 9pm.

This is a pretty realistic snapshot of how I eat most of the time.

Balanced, flexible, a mix of quick meals and things I actually look forward to.

I’m sharing the recipes people keep asking for below so you can steal some of them for yourself. I've skipped dinner as that was out at Calong.

You can watch the full video here if you wish too.

Breakfast: Peach cobbler soft granola bites

Single serve, like granola but softer thanks to the banana which provides natural sweetness. But I won't judge you if you add sugar or maple syrup either!

Peach Cobbler Soft Granola Bites

Ingredients (serves 1)

1 ripe banana

30g oats

30g mixed nuts, chopped (e.g. almonds, cashews, pecans or any you like)

1–2 tbsp mixed seeds or extra nuts

½ tsp cinnamon

½ tsp vanilla or a splash of vanilla extract

Optional: 1 scoop vanilla protein powder

Splash of milk if needed

Method

Mash the banana, then mix everything together until it forms a sticky dough. It should be slightly wet; if it feels too dry, add a small splash of milk gradually.

Spread the mixture flat onto baking paper. Keeping it thin helps it crisp up.

Cook in the air fryer at 170°C for 10–12 minutes, or in the oven at 170°C for around 15–20 minutes.

Remove and allow it to cool. This is when it firms up and becomes more granola-like. Break into clusters using your hands or a fork.

Serve with Greek yoghurt or Skyr, chopped peaches (fresh or tinned), and optional desiccated coconut.

If adding protein powder, you may need a little extra liquid so the mixture doesn’t dry out.

Lunch: Chopped salad with savoury granola

Ingredients (serves 1)

½ iceberg lettuce, finely chopped

1 carrot, grated (optional)

1 block halloumi, sliced

Protein of choice (e.g. chicken goujons, Quorn nuggets, tofu or similar)

Handful savoury granola

Peanut dressing

1 tbsp peanut butter

1 tbsp soy sauce

1 tbsp lime juice

1 tsp maple syrup

Splash of warm water to loosen

Method

Cook the halloumi in a pan until golden on both sides.

Cook your protein of choice according to instructions until crispy.

In a large bowl, toss the chopped lettuce and carrot with the dressing until well coated.

Top with the halloumi, protein and savoury granola.

Toss lightly and serve straight away for the best texture.

Garnish: savoury granola

Ingredients (serves 4-6)

60g oats

30g mixed nuts and seeds, chopped

30g edamame (optional)

1 tbsp olive oil

1 tbsp soy sauce or tamari

½ tsp garlic powder

½ tsp smoked paprika

Optional pinch of salt or chilli flakes

Method

Mix all ingredients together until evenly coated. Spread thinly onto a lined tray.

Bake at 170°C for 12–15 minutes, stirring halfway through, until golden.

Allow to cool fully so it crisps up before using.

P.S. a more detailed version of this is included in my book.

Sweet: Airfryer Guinness cake

Ingredients

120g plain flour

30g cocoa powder

1 tsp baking powder

½ tsp bicarbonate of soda

100g light brown sugar

1 egg

120ml Guinness

60ml milk

40g butter, melted (or neutral oil)

½ tsp vanilla extract

Pinch of salt

Optional:

2–3 tbsp Greek yoghurt or Skyr for serving

OR cream cheese frosting (I used this one)

Method

In one bowl, mix the flour, cocoa powder, baking powder, bicarbonate of soda, salt, and sugar.

In a separate bowl, whisk together the egg, Guinness, milk, melted butter, and vanilla.

Pour the wet ingredients into the dry and mix until just combined. Don’t overmix.

If using, fold through chocolate chips.

Pour into a lined or greased small air fryer-safe tin or dish.

Air fry at 160°C for 18–22 minutes. Check at 18 minutes — it should be set on top but still slightly soft in the centre.

Allow to cool before icing!