A dietitian, yoga instructor, and mom of 2 shares how she fills up on protein- and fiber-rich foods during her busy days

"When I approach clients, I understand that they're juggling the demands of daily life. So finding a way to eat healthy can feel overwhelming and challenging, whether a client doesn't have time to cook a full meal from scratch or the money to spend on strictly whole foods."

"I encourage learning how to make convenient foods work for you, focusing on small, sustainable changes that lead to a more whole-foods-focused diet overall. Because her routine is so in flux, she tries to stick to a well-rounded diet rich in protein and fiber."

"That helps to keep me satisfied and fueled all morning. I generally advise my clients against skipping breakfast because it often backfires, whether they're experiencing energy slumps or they end up overeating later in the day."

Jamie Mok, a registered dietitian, yoga instructor, and mother of two young children, advocates for practical nutrition approaches that accommodate real-life constraints. She encourages clients to make convenient foods work within their budgets and time limitations rather than pursuing perfectionist whole-food diets. Mok's philosophy centers on small, sustainable dietary changes. Her own routine involves playing with her children, stroller walks, yoga classes, and occasional strength training. She maintains a well-rounded diet rich in protein and fiber to support her variable schedule and workout needs. Mok typically starts her day with protein and fiber-packed breakfasts like steel-cut oatmeal with seeds and nuts, or whole-wheat toast with avocado and eggs, which keep her satisfied and energized throughout the morning.

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