What I eat in a day to beat cravings

Cravings aren’t just about “willpower” — they’re usually a sign that something earlier in the day hasn’t quite hit the mark.

For me, that’s often about making sure meals are actually satisfying. Enough protein, enough fibre, and meals that feel like proper meals, not just something to get by on.

This is a pretty typical day of how I eat when I want things to feel a bit more steady. Nothing extreme, just small choices that make a big difference.

Here’s what it looked like, with the recipes you can recreate.

For the full video, you can check it out here.

Breakfast - Almond and rhubarb soft granola bites

Ingredients (serves 1)

1 ripe banana

30g oats

30g mixed nuts, chopped

1–2 tbsp mixed seeds or extra nuts

½ tsp cinnamon

½ tsp almond extract

1 scoop vanilla protein powder (optional)

Splash of milk if needed

For the rhubarb

Rhubarb, chopped

Splash of water

Splash of rose water (optional, but recommended)

Sugar, to taste

Method

Start by stewing the rhubarb. Add chopped rhubarb to a pan with a splash of water and sugar. Cook on a medium heat until soft and jammy. Add a small amount of rose water if using. Let it cool.

Mash the banana, then mix with the oats, nuts, seeds, cinnamon, and almond extract. If the mixture feels dry, add a small splash of milk until it becomes slightly sticky.

Press into a lined tray. Cook in the air fryer at 170°C for 10–12 minutes, or bake at 170°C for 15–20 minutes until set.

Allow to cool before breaking into clusters. The cooling helps it get all nice and crispy.

Serve on top of Greek or Skyr yogurt then layer on blobs of rhubarb!

Lunch - Kimchi and egg sushi wraps

Ingredients

2 nori sheets

½ pack microwave sticky rice (or cook your own)

2-3 eggs

1 tsp sesame oil

Kimchi

Cucumber, sliced

Sesame seeds

Method

Use scissors or a knife to cut each nori sheet halfway into the centre.

Heat the rice according to packet instructions.

Scramble the eggs in a pan with sesame oil.

Lay the nori flat and divide it visually into four quarters using the cut as a guide.

Add rice to one section, kimchi to another, scrambled eggs to another, and cucumber to the final section.

Fold each quarter over the next, layering as you go to create a compact wrap.

Repeat for the second sheet. Slice in half if you want, or eat as is.

Mid-afternoon snack - Chocolate tiramisu protein balls

See the recipe here

Dinner - sesame salmon with bone brothy noodles

Ingredients

Salmon fillet

1 tsp sesame oil1

tsp sesame seeds

For the broth

Bone broth (store-bought or homemade)

1–2 cloves garlic, minced

1 tsp fresh ginger, grated

Handful of mushrooms, sliced

Around half an aubergine, chopped

Soy sauce or tamari, to taste

To serve

Noodles of choice (quick cook works well)

Toasted peanuts

Fresh coriander

Method

Start with the salmon. Rub with sesame oil and sprinkle with sesame seeds. Air fry at 180°C for around 8–10 minutes, depending on thickness, until cooked through.

For the broth, heat the bone broth in a pan. Add garlic, ginger, mushrooms, and aubergine. Let it simmer until the vegetables are soft and the broth is flavourful. Add soy sauce to taste.

Cook the noodles separately according to packet instructions.

Add the noodles to the broth and stir through.

Serve in a bowl, top with the salmon, and finish with toasted peanuts and fresh coriander.