It’s one thing to be in class with your favorite fitness instructor, carefully watching, listening, and following their every cue. But what if you follow them around the kitchen, too? After all, we know that nutrition is a key component to wellness.

Melody Magsaysay, a popular Core40 instructor who teaches up to 30 reformer Pilates classes at San Francisco studio locations, shared what she eats on a normal day with us. Her practical advice to incorporate protein, fat, fiber, and carbs in every meal and refreshing philosophy to “not be afraid of food” has us inspired to work up both a sweat and an appetite.

“I used to be overweight and yo-yo dieted for years,” says Melody. “I always had the perception that eating less would make me healthier and leaner, but it’s actually the total opposite. But instead of being afraid of food, after working with a nutritionist and taking a few classes, I decided to start eating in a more clean and balanced way. As a result, my body transformed.”

Here’s a peek inside Melody’s food diary:

9am: Breakfast

  • Oatmeal with almond milk, banana, cinnamon, chia seeds, maca powder, and almond butter
  • Egg whites

“I drink a glass of water as soon as I wake up to get my system going. I drink more throughout the day, at least a liter and a half. I tend to eat the majority of my carbohydrates in the morning and less as the day progresses. We need energy during the day, not when we’re sleeping, so it’s helpful to have these carbohydrates to burn throughout the day. At every meal, I aim to have protein, fiber, fat, and carbohydrates. Oatmeal is great source of carbohydrate and fiber. Almond butter is a source of healthy fat, while egg whites serve as my primary protein. Chia seeds give me some extra fiber and protein, while maca powder works to balance hormones, provide calcium, and even improve fertility.”

11am: Snack

  • Apple with almond butter

“I like to give my body a little bit more good fat around this time because it keeps me fuller for longer. Plus, apples add a boost of vitamins and fiber. Siren Snacks is also a great, healthy fat-filled mid-morning snack option. Plus, it’s so easy to grab when you’re on the go.”

1pm: Lunch

  • Sea bass broiled in olive oil with salt, pepper, and minced garlic
  • Steamed broccoli
  • Quinoa made with salt, pepper, cilantro, green onions, and lemon juice

“I’ve got protein, fat, carbohydrates, and fiber in this meal. Sea bass is the protein, quinoa acts as the carbohydrate, broccoli gives me fiber, and olive oil is a healthy fat.”

3:30pm: Shake

  • Banana, a few fresh mint leaves, handful of spinach, tablespoon of cacao nibs or powder, protein powder, almond butter or peanut butter, cup of ice, and almond or coconut milk

“This is a delicious chocolate chip mint shake. I usually workout an hour after I eat lunch, so I’m hungry by the time I come home and want to replenish my body.”

6:30pm: Dinner

  • Chicken breast, bell peppers, broccoli, onion, ginger, and garlic sauteed in olive oil with Bragg liquid aminos on top (in place of soy sauce)
  • Brown rice or quinoa

“I have a sweet tooth, too! I enjoy snacking on dried mango or coconut date rolls, which are made from coconuts, dates, and walnuts, when I have a craving. If my body wants it—I let it have it. Ultimately, my philosophy is that we can truly heal ourselves by taking care of our bodies. This means eating the right foods and working out regularly. It’s in my nature to be nurturing to everyone, so being able to teach this and truly help others feels so good.”