What I’d eat if I had zero time… but needed energy all day as a nutritionist

As a nutritionist, simple food and steady energy are important to fuel me on those busy days. Here’s what I’d eat if I had zero time, but needed energy all day long…

 

 

Breakfast: Low sugar granola with Greek yoghurt 

 

Ingredients

150g jumbo oats

100g 100% almond butter 

30g honey

120g mixed seeds e.g. pumpkin, sunflower, flax, sesame

1.5 tsp cinnamon 

½ tsp vanilla extract 

 

Method

1. Preheat the oven to 160 degrees Celsius (fan). In a large mixing bowl combine the ingredients until the oats are fully coated. Check half way.
2. Place the granola mix onto a baking tray lined with baking paper. Place in the oven for 20 mins. Check on the granola to ensure it doesn’t burn. 
3. Cool the granola and serve with yoghurt and fruit. 

 

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Lunch: Avo, egg and tomato protein bagel

 

Ingredients

1 bagel

½ avocado

Chilli flakes, pinch

Lime juice, squeeze

1 egg

1 tomato

Rocket, handful

Grated cheese, handful

 

Method

1. Slice the bagel in half. Place the top half of the bagel onto a baking tray, crack an egg into the middle and top with grated cheese. Place in the oven for a few minutes depending on how you like your egg cooked.
2. Meanwhile, with a fork smash the avocado in a bowl with chilli flakes, lime juice, a drizzle of olive oil, salt and pepper.
3. Spread the avocado onto half of the bagel, top with sliced tomato and rocket. Once the top half of the bagel is cooked, place on top to finish.

 

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Dinner: 6 ingredient chicken, sweet potato and thyme traybake

 

Ingredients

4 chicken thighs with skin 

3 small/medium sweet potatoes chopped into small chunks

1 red onion – cut into wedges

220g cherry tomatoes 

1 bunch fresh thyme  

Smoked paprika 

 

Method

1. Preheat the oven to 180°C (fan).
2. Arrange the sweet potato, onion, and chicken thighs on a baking tray in a single layer, making sure they’re well spaced to allow proper roasting rather than steaming. Drizzle with olive oil, then season generously with smoked paprika, salt, pepper, and fresh thyme.
3. Roast in the oven for 20 minutes.
4. Add the cherry tomatoes to the tray and return to the oven for a further 10 minutes, or until the chicken is fully cooked through and the juices run clear.

 

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Lily Soutter Nutritionist BSc MSc ANutr

Lily is a registered London nutritionist who graduated from Newcastle University with a BSc (Hons) degree in Food and Human Nutrition (AfN accredited) where she was awarded the Sage Faculty for Excellence Scholarship on an annual basis. She then graduated with distinction with an MSc in Nutritional Medicine (AfN accredited) at the University of Surrey. She has also completed a 2-year post-graduate Diploma in Nutritional Therapy and is registered with the Association for Nutrition. Lily’s extensive knowledge of the science of food and health, enables her to regularly write for The Times, The Telegraph, The Daily Mail, The Independent, Women’s Health and Cosmopolitan.

Her frequent TV appearances include ITV’s This Morning, ITV’s primetime series Save Money: Lose Weight with Dr Ranj Singh, ITV News, NBC News and Channel 5’s Secrets Of Your Supermarket Food. Lily’s passion is to simplify the science around nutrition, to provide health hacks and smarter eating strategies that empower people to enjoy a healthy and successful lifestyle. Her specialities lie in workplace wellness, designing and implementing nutrition-focused corporate wellbeing programs in London and beyond.