‘Four fried eggs’: What a dietitian makes of this breakfast

Matty Mills is a broadcaster. The 29-year-old shares his day on a plate.

Credit: Art by Eliza Iredale

7am I wake up and have a coffee, overnight-soaked chia seeds, four fried eggs and half an avocado, before I head to a 45-minute weights class at the gym.

8.45am After my workout I have a protein shake. On my way to the podcast studio to record First Things First, I pick up a second coffee – a strong oat latte.

12.30pm After recording, I have a teriyaki chicken rice bowl for lunch. I’m then on to my second shift of the day, straight into hair and make-up at NITV.

7pm I get home and prepare dinner for my partner Danny and me. Tonight it’s grilled lamb chops and mashed potatoes with a side of lebanese cucumber. For dessert, it’s a cup of frozen mixed berries.

10.30pm Just before heading to bed I drink a Sleep Well organic tea.

Dr Joanna McMillan says

Top marks for ... Including chia seeds at breakfast, which is a great choice – they’re rich in omega-3s, fibre and antioxidants. You’ve also done well to spread protein across the day, which supports muscle maintenance and satiety.

If you keep eating like this you’ll ... Risk missing out on key nutrients due to the lack of vegetables, whole grains, legumes and nuts. Over time, this could affect gut health, energy levels, and increase long-term disease risk.

Why don’t you try ... Adding a source of carbohydrate to your post-workout shake – like a banana or oats – to help maximise muscle recovery. Aim to include more plant-based variety with brown rice or quinoa at lunch and extra vegies at dinner by adding cauliflower and parsnip to the mash, and serve with greens.

Matty is an ambassador for The Push-Up Challenge, a mental health and fitness event. Register here.

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