Image by Alina Hvostikova / Stocksy February 08, 2025
One social media strategy I suggest you adopt: vetting healthy versus unhealthy "what I eat in a day" videos. Taking recipe inspiration from credentialed experts in health and nutrition is always a good idea, though that doesn’t mean you can’t replicate any creator’s menu. It’s just important they actually eat enough food to fuel an active lifestyle.
Still, craving a blueprint for what to eat in a day is a fair request, as nutrition isn’t always intuitive. To add some expert-backed advice to the mix, look no further than the mindbodygreen podcast : Neuroscientist and addiction psychiatrist Jud Brewer, M.D., Ph.D. (who, by the way, studies hunger), recently shared how he plans his daily meals, and we grabbed the details for you below. Breakfast: Eggs & toast
Brewer begins the day with a classic combination: eggs and whole-grain toast.
The simplicity makes it a quick meal to whip up, but don’t let that fool you into thinking it lacks nutrients, because eggs pack quite a punch.
See, eggs are rich in choline , the precursor chemical for acetylcholine, one of the most fundamental neurotransmitters 1 . On top of that, they’re rich in omega-3 fatty acids, including DHA .
The brain is the fattiest organ in the body and thus needs fatty acids to operate optimally—particularly DHA, which is the most abundant fatty acid found in the brain and helps keep the nervous system in tiptop shape . It’s no wonder a neuroscientist loves eggs so much. Lunch: Avocado toast and a protein shake
For midday nutrition, Brewer opts for avocado toast and a protein shake. Avocados come with plenty of healthy fats like plant-based omega-3s to boost brain health (along with supporting heart, eye, and joint health ).
His go-to protein shake recipe includes: Protein powder Blueberries Spinach Soy milk Brewer uses plant-based protein powder, but feel free to use any kind you like (pea, hemp, egg, or whey protein isolate). When seeking a high-quality protein powder, just be sure to look for one with a complete amino acid profile and at least […]
This Is What A Neuroscientist (Who Studies Hunger) Eats In A Day
