TLDR;
Melanie shares a realistic full day of eating, focusing on her go-to meals and snacks without extensive planning. She emphasises the importance of morning hydration and supplements, pre-workout fuel, and balanced meals throughout the day. She also highlights how she manages her cravings and maintains a healthy eating schedule despite a busy lifestyle, and partners with Hungry Root to make meal planning and grocery shopping easier.
- Morning routine includes water with Himalayan salt, green juice, ginger shots, and matcha.
- Pre-workout snack of Greek yogurt with berries.
- Balanced meals with protein, vegetables, and carbohydrates.
- Use of tea to manage cravings and maintain hydration.
- Importance of meal prepping for a busy schedule.
Morning Routine [1:12]
Melanie starts her day at 5:30 AM with a consistent morning routine. She begins by drinking a full bottle of water, followed by a glass of water with a pinch of pink Himalayan salt, which she believes helps the body absorb water more effectively. Next, she prepares her daily green juice, a blend of spinach, lemon, celery, and pineapple, which she considers beneficial for digestion, inflammation, and overall skin health. She also adds super greens powder and a homemade ginger shot for immunity and allergy relief. To round out her morning beverages, Melanie includes Everyday Dose matcha powder in her green juice for an energy boost, mood support, gut health, and enhanced focus. Finally, she brews a cup of loose leaf chai tea, favouring its warmth for the autumn season.
Pre-Workout Snack [5:12]
Before her 6:30 AM kick training, Melanie prepares a quick pre-workout snack. She opts for pumpkin non-fat Greek yogurt with blueberries, noting that she can't train on an empty stomach. She explains that while she sometimes attempts to fast before cardio workouts, she generally needs something in her stomach to avoid hunger and pain during training. Melanie mentions that she usually prefers protein Greek yogurt, but is enjoying the seasonal pumpkin flavour.
Breakfast with Hungry Root [7:46]
After her kick training, Melanie prepares breakfast, partnering with Hungry Root for the video. She makes a new batch of protein pumpkin pancakes, using a recipe from her previous autumn vlog that includes cottage cheese for added protein. Melanie pairs the pancakes with blackberries, cottage cheese, and egg salad made with celery, coriander, boiled eggs, mustard, lime juice, and various seasonings. She also includes turkey bacon with raspberries and a drizzle of maple syrup. Melanie mentions that she is waiting for a food scale from her trainer to start tracking her protein intake more accurately. She also promotes Hungry Root, highlighting its customisable grocery delivery service that caters to dietary needs and saves time on meal planning and grocery shopping.
Afternoon Pick-Me-Up [12:58]
In the afternoon, Melanie discusses her caffeine preferences, noting that she has been drinking coffee more frequently since autumn began. She prefers Everyday Dose mushroom coffee, which provides energy without the anxiety she experiences from regular espresso. However, she also misses matcha and considers making a pumpkin matcha latte with pumpkin cream cold foam. She also drinks a berry lemonade Yerba Mate, an organic, non-carbonated drink with 150mg of caffeine, as an alternative to energy drinks, especially before afternoon gym sessions.
Lunch [17:53]
After showering post-gym, Melanie prepares a "chickpea steak loaded salad" for lunch, using pre-prepared ingredients from her fridge. The salad includes romaine lettuce, onion, tomato, steak, chickpeas, potatoes, cottage cheese, salt, pepper, and Greek goddess dressing from Hungry Root. She makes sure to drink a cup of water before or during her meal to aid digestion and prevent overeating.
Afternoon Tea [18:52]
Feeling hungry between lunch and dinner, Melanie makes a large kettle of banana cream-flavoured chamomile tea to curb her cravings. She shares a "life hack" of drinking tea to avoid eating solid food when feeling unnecessarily hungry. Melanie also reflects on her past experiences with tea intermittent fasting, noting that while she no longer strictly follows the timing, she still incorporates elements of it into her daily routine, such as waiting until 9:00 AM to eat breakfast and avoiding food after 7:00 PM to improve sleep quality.
Dinner [21:01]
For dinner, Melanie prepares a small bowl of ground turkey, broccoli, and rice, using pre-made rice from Hungry Root. She mentions that she is not very hungry after her large lunch and appreciates having pre-prepared ingredients to make meal times easier, especially with her busy work and training schedule. Melanie adds kimchi to the bowl for added flavour. She explains that she has shifted to meal prepping basic, separate ingredients rather than complicated dishes to simplify her routine.
Night Routine [23:55]
Before bed, Melanie makes her final tea of the day, a moonlight tea designed to promote sleep. She skips honey, considering the sugar content of the pumpkin bread she had for dessert. Melanie reflects on the realistic, unplanned nature of the day's eating and expresses gratitude for the positive feedback on her previous video, where viewers encouraged her to talk more and fast forward less. She concludes her day with journaling and her LED face mask.