A Nutritionist’s Perfect Food Day on a Plate (That You’ll Actually Enjoy)

What does a truly complete day of eating look like? Not just something that hits your macros or keeps the cravings at bay, but a day that actually ticks off all the essential vitamins, minerals, and nutrients your body needs to feel sharp, strong, and energised.

This one-day meal plan does exactly that. It’s designed to support everything from brain function and immunity to muscle recovery and mood, all while using real, accessible food. It includes vitamin D, magnesium, omega-3s, fibre, iron, calcium, and even the often-overlooked stuff like creatine and choline.

Whether you’re after better energy, better workouts, or just want to eat in a way that actually supports your body long-term, this is your Perfect Day on a Plate. Simple ingredients, no weird supplements (aside from a little creatine), and food that actually tastes good.Let’s break it down, meal by meal.

Breakfast: Savoury Power Bowl

Ingredients:

• 3 eggs (scrambled or poached)
• 50g smoked or cooked salmon
• 1 cup sautéed spinach (in olive oil)
• ½ avocado
• 1 slice seeded wholegrain toast
• Black coffee or green tea
• Optional: sprinkle of hemp or chia seeds

Why it works:

• Protein from eggs and salmon
• Omega-3s from salmon and seeds
• Vitamin D from eggs and salmon
• Magnesium from spinach and avocado
• Fibre + B vitamins from toast
• Healthy fats from olive oil and avocado

Mid-Morning Snack: Yogurt & Nuts

Ingredients:

• ¾ cup full-fat plain Greek yogurt
• 1 tbsp ground flaxseed
• 10 almonds
• Small handful of berries (blueberries or raspberries)

Why it works:

• Calcium + probiotics from yogurt
• Magnesium + vitamin E from almonds
• ALA omega-3 from flaxseed
• Antioxidants from berries

Lunch: Mediterranean Chickpea & Quinoa Salad

Ingredients:

• ½ cup cooked quinoa
• ½ cup chickpeas
• 1 cup chopped mixed vegetables (cucumber, tomato, capsicum, red onion)
• 1 tbsp olive oil
• 1 tbsp tahini
• 1 tsp lemon juice + garlic
• Optional: 1 boiled egg or 30g feta cheese
• Side: 1 kiwi or mandarin

Why it works:

• Complete protein combo (chickpeas + quinoa + optional egg/feta)
• Iron, zinc, folate from chickpeas
• Magnesium + healthy fats from tahini and olive oil
• Vitamin C from lemon and fruit
• Fibre-rich and plant-forward

Afternoon Snack: Banana & Dark Chocolate + Creatine

Ingredients:

• 1 medium banana
• 20g 85% dark chocolate
• 5g creatine monohydrate in water or smoothie

Why it works:

• Creatine (brain and muscle support)
• Potassium from banana
• Magnesium + flavonoids from dark chocolate
• Satisfies sweet cravings without a crash

Dinner: Grilled Chicken, Sweet Potato, Broccoli

Ingredients:

• 150g grilled skin-on chicken thigh
• 1 medium roasted sweet potato
• 1 cup steamed broccoli
• 1 tbsp olive oil (drizzled post-cooking)
• Sprinkle of pumpkin seeds

Why it works:

• Protein + iron + zinc from chicken
• Beta-carotene from sweet potato
• Vitamin C + fibre + calcium from broccoli
• Magnesium + omega-6 balance from pumpkin seeds

Optional Nightcap: Warm Milk with Cinnamon

Ingredients:

• 1 cup full-fat milk or fortified plant milk
• Pinch of cinnamon
• Optional: dash of honey

Why it works:

• Calcium + vitamin D + tryptophan for sleep
• Cinnamon helps with blood sugar control
• Comforting without excess calories

Key Nutrient Targets Met

Nutrient	Source Highlights
Vitamin D	Salmon, eggs, milk (may require supplement if low sun)
Omega-3s	Salmon, flaxseed, chia, hemp, optional fish oil
Creatine	5g monohydrate supplement
Magnesium	Spinach, nuts, seeds, dark choc, avocado
Iron	Spinach, chickpeas, chicken
Zinc	Chicken, chickpeas, seeds
Calcium	Yogurt, milk, broccoli, tahini
Vitamin B12	Eggs, salmon, yogurt, chicken
Fibre	Wholegrain toast, legumes, veg, fruit
Protein	90–120g total, varied sources