Healthy Eating

What I Eat In A Day: Katie Piper


I get up when Penelope wakes up for a feed, but I usually try to go back to sleep again once she’s settled! I can’t do anything if I haven’t had my morning black coffee and it definitely keeps me going through the busy day. I’ll get Belle ready for nursery (although she’s getting more and more independent now) and also do some calming breathing.


I usually exercise in the morning, so I might grab something as a post-workout snack, and I’m known for always having a boiled egg or two in my bag!


Sometimes I don’t get the chance to grab breakfast until quite late but it’s usually something like fruit and yoghurt, as I find anything too heavy makes me feel sluggish.


I’m on the go so much it can be difficult to make healthy choices for lunch, but I will try to pick a salad with lots of grains, veg and perhaps some salmon or avocado.


I don’t often snack in the afternoon, as we have lunch quite early so we can eat with Belle, which I think is really important as a family.


I really enjoy cooking and try to eat home-made dishes where I use fresh ingredients, but they need to be quick and satisfying! I usually go for lean protein like salmon or chicken with a huge pile of veggies, and Belle will usually have a toddler-friendly version of what we eat.


Once the girls are in bed, I sneak into my office and get a couple of hours of work done – this is when the temptation to snack hits but I can usually resist it.


In the evening, I have to respond to emails and do paperwork. Being a working mum and juggling everything is tough. I know it drives my husband mad, as he would prefer it if I could just sit and watch the TV, but bills needs to be paid!

The low down

Nutritional therapist and author of The Balance Plan Angelique Panagos ( gives her insight into Katie’s day.

“As a mum myself, I can totally relate to needing some extra energy in the morning. I think Katie would benefit from starting her day with some water and a matcha green tea – matcha powder is high in antioxidants and will still give that little energy boost that she would get from coffee. Katie’s days are busy; starting the day off with a protein-rich breakfast can help with energy levels – she could try eggs with spinach and cherry tomatoes or oat porridge with nuts and seeds. Katie’s fruit and yoghurt is a good choice too – adding in some nuts and seeds will boost the nutritional content. A boiled egg snack after the gym is a great idea.”

She adds, “For lunch, I’d suggest that Katie adds in some leafy greens (broccoli, spinach or kale). Fish and avocado are a good source of essential fats and will help her feel fuller for longer too. Katie’s dinners are a good source of protein, good fats and antioxidants. She could try some cauliflower rice or quinoa for added fibre and phytonutrients, which Belle can enjoy as well. Getting enough sleep will help restore hormonal balance postpartum and, in turn, help boost energy levels during the day.”

Katie’s latest book From Mother To Daughter: The Things I’d Tell My Child (£14.99, Quercus) is available to buy now

Health & Wellbeing