3 Foods I Eat Every Single Day


Ryan Day Coaching

Can you believe it’s already June? It feels like it was just last week that we were talking about New Year’s Resolutions.

Anyway – Summer is getting into full swing, and along with summer comes ample opportunity for eating out, backyard cookouts, and beer drinkin.

That said, there’s also plenty of opportunity for you to do away with the nutrition habits you’ve worked so hard to build.


You’ve worked too hard to get that bod in shape for beach season, and we aren’t gonna let a few hot dogs and IPAs derail that.

So today, we’re going to talk about one of the best ways to help you stay on track with your health goals through the summer. And that’s finding a few nutritious foods that are staples in your diet, no matter what.

Why is this so important?

By having a few go-to, nutritious foods that you incorporate into your daily routine, you ensure that at least part of your diet remains high in quality, regardless of the day’s temptations.

Especially when it comes to breakfast, having a consistent meal can set a healthy tone for the rest of the day. Starting your day with foods that are high in protein and fiber can help you stay full longer, maintain steady energy levels, and prevent overeating later on.

For me, there are three foods that I eat almost every day. These foods are oatmeal, Greek yogurt, and blueberries. Let’s dive into the benefits of each and why they’ve become my daily staples.

1. Oatmeal

I get the warm fuzzies just thinking about my morning oatmeal. Behind my fiancé, mom, and dog, oatmeal might be the thing I love most in this world.

And if we’re being totally honest, there are quite a few foods embedded in this one (oats, unflavored whey protein, chia seeds, cinnamon, honey, milk, and almonds). When they’re all mixed up, my morning oatmeal is a powerhouse full of protein and fiber that guarantees I’m starting off the day on the right foot.

On top of that, it keeps me full until lunch (sometimes longer) which prevents mindless snacking throughout the morning hours.

Oatmeal is also incredibly versatile. You can prepare it in countless ways, making it easy to avoid getting bored with your breakfast. Add some nuts and seeds for extra protein and healthy fats, or stir in some fruit for natural sweetness. (You can also find the recipe for my morning oatmeal that I’ve been eating for years at the bottom of the article at this link.)

2. Greek Yogurt

Greek yogurt is another staple in my diet. It’s high in protein, convenient as it gets, and contains probiotics. What’s not to like?

Unlike my oatmeal, which is the same every morning, I use Greek yogurt in a few different ways.

First, it’s awesome as a sour cream replacement. I love sour cream on my tacos, but I love plain Greek yogurt even more. It’s thicker, tastes better, and way higher in protein. Eating taco meat with hot sauce, a little bit of shredded cheese, and a heaping spoonful of plain yogurt is a staple meal in my diet.

Second, plain Greek yogurt tastes great mixed with flavored whey protein. Mix your yogurt with a scoop of just about any flavor of protein powder and you have a mixture that tastes like cheesecake. It’s incredible.

My personal favorite: ¾ cup plain Greek yogurt, 1 scoop chocolate whey, and 2 tbsp of powdered peanut butter. Voilà, peanut butter cheesecake. Thank me later.

Third, mixing plain Greek yogurt with honey and fruit is a combination that is so tough to beat. High in protein? Check. Serving of fruit? Check. Fiber? Check. Probiotics? Check. Need I say more?

Speaking of fruit…

3. Blueberries

Blueberries are SO GOOD. I eat ‘em in my yogurt, in my oatmeal, and by the handful.

These things are not only delicious, but they’re loaded with nutritional value. They’re high in fiber, packed with antioxidants, and low in calories. Win-win-win.

Here are a couple blueberry tips.

If you enjoy a bowl of cereal every now and then because you’re still a kid at heart, dump a ton of blueberries into literally any cereal and it enhances the nutrition and flavor of what would otherwise be a straight sugar bomb.

Keep frozen blueberries in the freezer at all times. They’re cheap, quick to thaw for a snack, and cool down your oatmeal fast so you don’t have to wait to eat it. 😀

Incorporating These Foods into Your Diet

I gave you some pointers already on how to incorporate these three foods into your diet, but here’s one more that gets you all three at once.

Overnight oats.

Every Sunday, spend ten minutes making your breakfast for the week. Get seven mason jars and combine the following in each:

  • Half cup oats
  • Half cup Greek yogurt
  • Half cup milk
  • 2 tbsp chia seeds
  • Scoop of whey (unflavored or vanilla)
  • Dash of cinnamon
  • Honey
  • Blueberries

Put the mason jars in the fridge, and bam, you have a healthy, nutritious breakfast for every single day of the week. Bonus points if you eat a couple hard-boiled eggs too.


Summer can be a challenging time to stick to your nutrition habits, but by incorporating nutritious staples in your diet, you create a solid foundation that supports your health goals.

Even if the rest of your meals aren’t perfect, you’ll know that you’re consistently fueling your body with high-quality nutrients every day.

And does it need to be these three foods? Absolutely not. Find a few high-quality, nutritious foods that you love and can eat almost every day. Remember, consistency and sustainability are the name of the game and critical to long-term success with health.