MyFitnessPal’s Scientific Advisor, Dr. Nicola Guess, is a nutritional scientist and expert on how food affects the human body, and is well-versed in all aspects of healthy eating. Well, she knows all about nutrition, metabolism, and disease prevention—what does she eat in a day?
First, she eats a mostly plant-based diet, purely for environmental reasons. Her goal is to eat in a way that has the least negative impact on the planet. For her, that means ditching beef and dairy in favor of plant-based meats and soy milk.
The only animal food she eats at home is eggs, citing their very low greenhouse gas emissions compared to other sources of animal protein.
Nuts and bolts: We asked Dr. Gass to share a sample day in the life of a plant-based diet, from her breakfast to what she eats before bed.
Disclaimer: Please keep in mind that her daily diet is for reference only. Everyone has different preferences, and everyone’s body has different nutritional needs, so what works for her may not necessarily work for you. We recommend that you choose from the suggestions below and adapt them to your own lifestyle.
breakfast
What she eats: One cup of oats made with unsweetened soy milk and a scoop of vanilla protein powder, topped with walnuts, pumpkin seeds, grated apples, and raisins
Why she chose it:
Dr. Gass admits that a big reason she eats oatmeal is that she’s been a cereal lover since she was a teenager.
Oats are a healthier option than boxed cereals because they don’t have any added sugar or salt.
Additionally, she adds fruits and nuts/seeds to increase the fiber content and protein powder for more satiety.
Tips for recreating this meal:
Mix together your favorite cereal and toppings of your choice (dried fruits, nuts, seeds, etc.).
Dr. Gass said she keeps her fruit in containers so it’s ready to eat and then adds fresh fruit to her breakfast.
If you use cow’s milk, she recommends choosing cow’s milk over plant-based alternatives because dairy has a higher protein content.
Lunch
What she eats: Tofu Noodles with Black Beans, Green Cauliflower, Red Peppers, Onions, Ginger and Chili Peppers
Why she chose it:
“It’s delicious, nutritious, and super easy to prepare!” raves Dr. Gass. It takes her less than 15 minutes from start to finish, and she can prepare up to four meals for the coming week.
Because this meal contains at least three servings of plants, it’s rich in fiber and other micronutrients.
Tofu also provides about 25% of her daily iron needs, while the vitamin C in red peppers and broccoli helps her body better absorb iron.
Tips for recreating this meal:
To save time, Dr. Gass recommends starting with marinated tofu and then adding any vegetables you like. It’s then mixed with spices and sauces—even if you use an “ultra-processed” package of chow mein sauce.
“This meal has so much plant and legume goodness that a small amount of ‘processed’ sauce doesn’t make sense,” she says.
Afternoon tea snacks
What she eats: Banana and protein shake
Why she chose it:
“If I’m going to the gym to lift weights, I want to make sure I have enough energy to get the most out of it, especially if it’s a leg day!” she explains.
If she doesn’t have bananas, she opts for dried apricots, which are a good source of iron.
Tips for recreating this meal:
“If you’re hungry, fruit is often a good snack,” Dr. Gass says. “For protein shakes, I just mix protein powder and water.”
Note: According to Dr. Guess, you don’t need to add protein unless you do a lot of weight training or endurance exercise.
dinner
What she eats: Plant-based meatballs, beans, zucchini and pasta served with homemade tomato sauce and topped with nutritional yeast
Why she chose it:
Because Dr. Guess performs strenuous exercise 5 to 6 days a week, she needs adequate calories and protein to help her body recover. This meal contains three servings of plant fiber and pasta carbohydrates, as well as 25 grams of plant protein.
But what really sets it apart is nutritional yeast. “Nutritional yeast is a great addition to this plant-based diet because it has a cheesy flavor and only 2 teaspoons meets my daily needs of key B vitamins, including folate and vitamin B12,” she explains , adding that it’s difficult to get enough vitamin B12 through a plant-based diet.
Tips for recreating this meal:
Dr. Gass says that for most people, the protein content in dinner is unnecessary, so you can substitute butter beans for the meatballs.
You also have flexibility in the vegetables you use. She likes to add whatever is in the freezer so nothing goes to waste.
As for the sauce, she makes it from scratch. But if you use store-bought sauce, she recommends choosing one with the fewest ingredients and lowest sugar content.
Interesting facts: We offer six different meal planning guides, including ones tailored for low-carb, vegetarian, gluten-free, dairy-free, heart-healthy diets, and more! Go check it out.
Evening snack
What she eats: Soy yogurt and a piece of fresh fruit
Why she chose it:
“It’s just to make sure I’m getting enough calories to sustain my workout,” Dr. Gass said, noting that yogurt provides her with more calcium and protein.
As for fruit (she’s eating more plants in her diet), she sticks to 1 to 2 passion fruit or 3 to 4 large strawberries.
This doesn’t necessarily happen every night, either. “If I eat enough at dinner, I skip snacking.”
Tips for recreating this meal:
“About 125 milliliters of yogurt and a piece of fruit before bed can help maintain your glycogen stores and promote recovery, especially if you are an athlete,” explains Dr. Guess. “However, unless you have high energy needs, there is no need to intentionally snack before bed.”
