FULL DAY OF EATS ✨🥑

ayria rutledge · posted 28 May 2026 · Day of eating

Calories: 2,590
Protein: 219 g
Carbs: 241 g
Fat: 85 g
Fibre: 32 g

Protein 34% Carbs 37% Fat 29%

A 'full day of eats' video from a woman who calls herself an early gym girl. She narrates over clips of each meal, and each meal has an on-screen label. She starts with a pre-workout meal: a toasted whole-wheat bagel topped with syrup and brown sugar, plus a cottage cheese bowl with protein powder, cocoa and syrup. Lunch is a salad of iceberg lettuce, avocado, grilled chicken and shrimp with hot sauce. Next comes a loaded yogurt with syrup and brown sugar. Then a smoked salmon and avocado salad with roasted zucchini and green beans. After that, a plate of chicken, roasted zucchini, crinkle-cut fries and avocado. Her sweet treat is a chocolate Yasso frozen Greek yogurt bar. She ends the day with a loaded yogurt and cottage cheese bowl topped with a peanut butter drizzle, powdered peanut butter, granola and syrup.

Original caption

FULL DAY OF EATS ✨🥑 #gymgirl #whatieatinaday #healthyrecipes

Original on YouTube

Meal by meal

Pre-workout: bagel and cottage cheese

Mixed 588 kcal

She kicks off with a toasted whole wheat bagel with syrup and brown sugar, plus a chocolate protein cottage cheese bowl.

Whole grains and protein power the lift, but the syrup brings added sugar.

“Syrup on the bagel and syrup in the bowl. Commitment.”

Food	At	kcal	P	C	F	Fibre
Toasted whole-wheat bagel with syrup and brown sugar1 whole bagel (2 halves), ~1 tbsp syrup, ~1 tsp brown/cinnamon sugar · 124 g Why this estimate Estimated as a ~105 g bagel, ~15 g maple-style syrup from a squeeze bottle and ~4 g brown/cinnamon sugar. If the syrup is a sugar-free or lite syrup, the total drops by ~45 kcal.	0:06	318	10	66	2	4
Cottage cheese bowl with protein powder, cocoa and syrup~3/4 cup cottage cheese, ~1/2 scoop protein powder, 1 tsp cocoa, ~1 tbsp syrup · 205 g Why this estimate Estimated as ~170 g 2% cottage cheese, ~15 g protein powder, cocoa/cinnamon powder and ~1 tbsp of the same syrup used on the bagel.	0:06	270	32	22	5	1

Lunch: chicken and shrimp salad

Good 342 kcal

Lunch is iceberg lettuce piled with avocado, grilled chicken and shrimp, finished with a splash of hot sauce.

Two lean proteins plus avocado's healthy fats make this salad a winner.

“Chicken and shrimp together, because one protein is for amateurs.”

Food	At	kcal	P	C	F	Fibre
Avocado salad with grilled chicken and shrimp~2 cups iceberg lettuce, ~1/4–1/3 avocado, ~110 g grilled chicken breast, 6–7 medium shrimp, ~1 tbsp sriracha, black pepper · 340 g Why this estimate Sriracha-style hot sauce (~15 kcal) is included. No oily dressing was seen. The chicken is assumed grilled with little added oil.	0:13	342	49	10	12	4

Snack: loaded Greek yogurt

Mixed 210 kcal

Next up, a bowl of Greek yogurt loaded with syrup and brown sugar.

Great protein from the yogurt, but the sweet toppings stack up added sugar.

“The syrup bottle is clearly getting a full-time contract today.”

Food	At	kcal	P	C	F	Fibre
Loaded yogurt with maple syrup and brown sugar~1 cup Greek yogurt, ~1 tbsp syrup, ~1.5 tsp brown sugar · 250 g Why this estimate Assumed nonfat Greek yogurt. The pinkish colour suggests flavoured yogurt or mixed-in protein powder or fruit, which would add some calories and protein.	0:17	210	23	27	0	0

Smoked salmon and avocado salad

Good 332 kcal

Then a smoked salmon and avocado salad with roasted zucchini, green beans and a mustard style dressing.

Fibre-packed veggies and salmon's healthy fats, with a little sodium on the side.

“Finally, a meal the syrup bottle wasn't invited to.”

Food	At	kcal	P	C	F	Fibre
Smoked salmon & avocado salad with roasted zucchini and green beans~1 medium zucchini, ~1 cup green beans, ~70 g smoked salmon, ~1–2 cups lettuce, ~1/4 avocado, ~1.5 tbsp yellow (mustard-style) dressing · 455 g Why this estimate Includes ~1.5 tsp oil for roasting the vegetables and a mustard-style dressing (~50 kcal). The avocado is named in the label but wasn't clearly seen, so ~40 g is assumed.	0:19	332	19	24	19	8

Dinner: chicken, zucchini and fries

Good 542 kcal

Dinner is a plate of cubed chicken, roasted zucchini, crinkle cut fries and a hearty scoop of avocado.

Lean protein, veggies and healthy fats, with oven fries keeping frying out of it.

“Crinkle cut fries: proof that ridges make everything taste better.”

Food	At	kcal	P	C	F	Fibre
Chicken, roasted zucchini, crinkle-cut fries and avocado plate~130 g cubed chicken breast, ~100 g roasted zucchini slices, ~1 cup (~85 g) orange crinkle-cut fries, ~1/2 avocado · 390 g Why this estimate The fries look orange, so they're treated as baked or air-fried frozen sweet potato fries (~150 kcal). Includes ~1 tsp oil for the zucchini.	0:23	542	45	33	26	9

Sweet treat: Yasso chocolate bar

Good 100 kcal

Her sweet treat is a chocolate Yasso frozen Greek yogurt bar.

A chocolate fix with a bit of protein and modest added sugar.

“A frozen yogurt bar that's basically dessert wearing gym clothes.”

Food	At	kcal	P	C	F	Fibre
Yasso frozen Greek yogurt bar, chocolate1 bar · 65 g Why this estimate This is the 'sweet treat' she mentions. Values are from the standard Yasso chocolate fudge bar label.	0:26	100	5	17	2	2

Evening: peanut butter yogurt bowl

Mixed 476 kcal

She wraps up with a yogurt and cottage cheese bowl topped with peanut butter drizzle, powdered peanut butter, granola and syrup.

A protein-packed bowl, though the toppings pile on added sugar.

“Peanut butter two ways, because one form of peanut butter is never enough.”

Food	At	kcal	P	C	F	Fibre
Loaded yogurt & cottage cheese bowl with peanut butter drizzle, powdered PB, granola and syrup~1/2 cup Greek yogurt, ~1/2 cup cottage cheese, ~1.5 tbsp peanut butter drizzle, ~1.5 tbsp powdered PB, ~2.5 tbsp granola, ~1 tbsp syrup · 304 g Why this estimate The peanut butter drizzle (~140 kcal) and the syrup (~50 kcal) are both included. Nonfat Greek yogurt and low-fat cottage cheese are assumed.	0:29	476	36	42	20	4

Whole video2,590 kcal Protein 219 gCarbs 241 g Fat 85 gFibre 32 g