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Most mornings start the same way around here: a workout, a big glass of water, and a reminder that if I want to feel good all day, I have to fuel my body intentionally – not perfectly, just thoughtfully.

Working out in the morning means I’m extra mindful about protein, hydration, and meals that actually keep me full. I’m not interested in restriction or skipping meals. I want food that supports energy, muscle, and real life.

Here’s a look at what a typical day of eating looks like for me – simple, satisfying, and packed with protein.

Morning Start

Breakfast

Greek Yogurt Bowl (30g protein)

After my workout, I go straight for something quick and nourishing.

I love Fage Greek yogurt topped with:

• A drizzle of honey

• Chia seeds

• Slivered almonds

It’s creamy, lightly sweet, and keeps me full for hours thanks to the protein and healthy fats.

Veggie Egg Scramble (15g protein)

A veggie-packed egg scramble is one of my favorite ways to sneak in extra nutrients without overthinking it. It’s warm, comforting, and gives me steady energy without feeling heavy.

Hydration

I still aim for at least a gallon of water a day. To make it fun, I infuse my water with seasonal fruit and veggies – like cucumber, orange, or berries.

Mid-Morning Sweet

Mango Smoothie (20g protein)

This is usually something refreshing and easy. This mango smoothie is bright, filling, and perfect on busy days when I still want something nourishing.

Lunch

Burrito Power Bowl (42g protein)

This is one of those meals that feels indulgent but is secretly very balanced.

My bowl includes:

• Rotisserie chicken

• ½ cup black beans

• Lettuce

• Bell pepper

• Fresh salsa

• Cotija cheese

• Red onion

High protein, lots of fiber, and so much flavor.

Dinner

Korean Noodles (34g protein)

Some nights call for comfort food – and this one delivers. These Korean-inspired noodles are cozy, satisfying, and still packed with protein so I don’t wake up starving.

Evening Tea

In the evenings, I love ending the day with a warm cup of tea. It’s a small ritual, but it helps me slow down, signal to my body that the day is winding down, and curb late-night snacking. Whether it’s a calming herbal blend or something lightly soothing, that moment with tea feels just as nourishing as the meals themselves – a reminder that caring for your body also means giving it time to rest.

This isn’t about eating perfectly or following strict rules. It’s about:

• Fueling your body after movement

• Prioritizing protein

• Staying hydrated

• Choosing foods that make you feel strong and satisfied

If you’re looking for simple, realistic meals that support your energy — this is what works for me.

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Hi I’m Teresa!

I’m a mom to three, a wife and a physician assistant. I also have a degree in Nutritional Sciences and I love sharing all things life with you! I am passionate about empowering you through education, sharing all my fave products and items that have made life better and creating content to give you value!