A Special Ryan Fernando: Eat with me

I never really thought of doing this before, but lately, I’ve been noticing how so many people are becoming more health-conscious and taking better care of themselves. It’s honestly inspiring! So, I figured—why not join the conversation?

As a nutritionist, I believe it’s important to share simple, helpful tips that can make a difference. That’s why I’ve put together a day’s worth of meals that you can follow—something healthy, balanced, and still fun to enjoy. Think of it as a little nudge toward better eating without making it feel like a chore!

Below I have a small, healthy yet mouth-watering sample diet plan that you can follow for a day:

Breakfast 

Being the most important meal of the day, you’re surely going to want to put in some little effort here. Now, there are obviously so many options to choose from, but I'll help you narrow it down. 

1. Avocado egg toast 

   
   
   
   

Ingredients:

• 1 ripe avocado

• 2 slices of bread (your choice: sourdough, multi-grain, etc., only from good and trusted brands, check the food labels always)

• 2 eggs (fried, poached, or scrambled—your preference)

• Salt & pepper to taste

• Optional toppings: red pepper flakes, lemon juice, cherry tomatoes, microgreens, feta cheese, or hot sauce

Steps: Easy 

1. Toast your bread 

Toast your bread till golden and crispy - make sure to see that you’re not using too much butter 

2. Prepare the Avocado 

Cut the avocado in half and remove the pit. After taking the pit out, scoop out the flesh into a bowl. 

Mash the flesh using a utensil, add a pinch of salt, pepper, and a squeeze of lemon. 

3. Cook the eggs 

Cook your eggs how you like them:

Poached: Bring water with a splash of vinegar to a gentle simmer and poach the eggs for about 3–4 minutes.

Fried: Heat a bit of oil or butter in a pan and fry the eggs to your desired doneness.

Scrambled: Beat the eggs and scramble them gently in a pan over low heat. 

4. Assemble the toast

Spread the mashed avocado onto the toasted bread and place the cooked eggs on top.

5. Add toppings 

Add whichever topping you like: salt, pepper, chilli flakes, oregano–this is where your creativity will come into play. 

2. Fluffy Blueberry Pancakes

Ingredients:

• 1 cup millet flour or wheat flour

• 1 tbsp sugar

• 1 tsp baking powder

• 1/2 tsp baking soda

• 1/4 tsp salt

• 3/4 cup buttermilk (or milk + 1 tsp vinegar as a substitute)

• 1 egg

• 2 tbsp melted butter (optional)

• 1 tsp vanilla extract (optional)

• 1 cup fresh or frozen blueberries

Instructions: 

1. Mix the dry ingredients

In a large bowl, whisk together the flour, sugar, baking powder, baking soda, and salt.

2. Combine wet ingredients 

In a separate bowl, mix the buttermilk, egg, melted butter, and vanilla extract until smooth.

3. Make the batter 

Pour the wet ingredients into the dry and gently mix until just combined. (Don’t overmix—lumps are okay) Gently fold in the blueberries.

4. Cook the pancakes

Heat a non-stick skillet or griddle over medium heat and lightly grease with butter or oil. Pour about 1/4 cup of batter for each pancake onto the skillet. Cook until bubbles form on the surface and edges look set (about 2–3 minutes), then flip and cook the other side until golden.

5. Serve warm

Stack them up and serve with butter, maple syrup, and extra blueberries if desired.

Lunch 

Lunch is my favourite meal of the day, and I usually make the most of it by cooking something hearty and filling. So come spend a day with me and enjoy one of my go-to meals!

Here are a few options. 

3. Healthy Burrito Bowl 

Ingredients: 

Base:

• 1 cup brown rice or quinoa (cooked)

• 1 cup chopped celery/ spinach/ lettuce/ mixed greens

Protein:

• 1 cup black beans/ rajma (rinsed and drained)/sauteed mushrooms/ grilled chicken, tofu/ paneer/ shrimp / lean ground meat
  

Veggies: 

• 1 bell pepper, sliced

• 1/2 red onion, sliced

• 1/2 cup corn (fresh)

• 1/2 cup cherry tomatoes, halved

• 1 avocado or guacamole

Optional Toppings:

• Fresh cilantro

• Olives

• Greek yoghurt or low-fat sour cream

• Lime wedges

• Hot sauce (freshly made, not packaged)

• Shredded cheese (in moderation / optional)

Chickpea Shawarma Wrap 

Ingredients:

For the spiced chickpeas:

• 1 cup chickpeas (15 oz), drained and rinsed

• 1 tbsp olive oil

• 1 tsp ground cumin

• 1 tsp smoked paprika

• 1/2 tsp ground coriander

• 1/2 tsp garlic powder

• 1/4 tsp cayenne pepper/ capsicum (optional to cook)

• Salt & pepper to taste
  

For the garlic sauce (or tahini sauce):

• 1/4 cup plain Greek yoghurt or tahini (for vegan option)

• 1 tbsp lemon juice

• 1 garlic clove, minced

• 1–2 tsp water (to thin, as needed)

• Salt to taste
  

For the wrap:

• 2–3 flatbreads or pita wraps (no maida)

• 1 cup shredded lettuce or greens

• 1/2 cup chopped cucumber

•  1/2 cup chopped tomato or cherry tomatoes

• 1/4 red onion, thinly sliced

• Fresh parsley or cilantro (optional)

Instructions:

1. Roast the chickpeas

2. Preheat the oven to 400°F (200°C).

3. Toss chickpeas with olive oil and all the spices.

4. Spread on a baking sheet and roast for 20–25 minutes, stirring halfway, until golden and crispy.

5. Make the garlic sauce

6. In a small bowl, whisk together yoghurt or tahini, lemon juice, garlic, and a pinch of salt.

7. Add water a little at a time to thin to a drizzling consistency.

8. Assemble the wraps

9. Warm your flatbread slightly (on a pan or in the microwave).

10. Layer with lettuce, roasted chickpeas, cucumber, tomato, onion, and herbs.

11. Drizzle generously with garlic sauce.

12. Wrap it up & enjoy!

13. Fold and serve immediately, or wrap in foil for an on-the-go meal.

Here you have it–a healthy yet yummy lunch 

Snack 

We often skip snacks thinking a heavy lunch was enough but honestly, it’s best not to. I never skip my meals, and neither should you! So follow along and don’t miss out on a quick, easy-to-make snack to keep your energy up.

Blueberry/ raspberry, yoghurt, muesli and protein

Ingredients: 

• Blueberries / raspberries

• Yogurt 

• Muesli

• Whey protein / plant protein

Instructions:

1. Mix it all up 

2. Take a bowl and put all the yoghurt in it 

3. Add the whey protein 

4. Add the muesli 

5. Top it up with blueberries 

6. Mix it all up and serve 

   
   

Dinner

This is the meal before your longest fast of the day, dinner. My motto is to end the day with the tastiest meal possible, but of course, it still needs to be packed with nutrients!

Prawn & Salmon Burgers with Spicy Sauce

Ingredients:

For the burgers:

• 200g raw prawns, peeled and deveined / chicken

• 200g fresh salmon fillet, skin removed

• 1 small garlic clove, minced

• 1 tsp grated ginger

• 2 spring onions, chopped

• 1 tbsp soy sauce

• 1 tsp sesame oil (optional)

• 1 egg

• 1/4 cup breadcrumbs (panko or regular)

• Salt & pepper to taste

• Olive oil for cooking

For the spicy cheesy Sause:

• 1/4 cup homemade spread/sauce

• 1–2 tsp Sriracha or other chilli sauce (adjust to taste)

• 1 tsp lime juice
  

Serve:

• Burger buns (no maida or whole grain)

• Lettuce or rocket

• Sliced tomato

• Sliced avocado (optional)

• Pickled onions or cucumber (optional) 

There you have it, a full day’s diet plan, curated by yours truly, Ryan Fernando. Now it’s your turn to treat yourself! Grab the ingredients you need, fuel your body right, and enjoy meals that are both nutritious and satisfying. You deserve to feel your best!

But here’s an important reminder: Even if you follow this one-day plan, or any of my suggestions, remember, your body is unique. What works wonders for one person might not suit another. This is called bio-individuality, the idea that each body responds differently to different foods based on genetics, lifestyle, gut health, and more.

That’s why your diet should be made just for YOU. Click the link below to get your personalised nutrition plan, tailored to your body’s unique needs.