Page 8 | To not understand why my healthy (I think) way of eating isn't making me feel energetic and fabulous

LindyFoo · 2026-03-22T10:17:00+00:00

AIBU to consider this is a healthy daily diet (not looking to lose weight as already a healthy weight). I want to feel more energetic and fabulous :-). Don't eat meat or drink alcohol. In my 60s, fit and well, very minimal stress. AM Smoothie with banana, kale, milk, peanut butter, avacado, skimmed milk powder, greek yoghurt SNACK Sourdough bread with peanut butter MIDDAY 2 egg with onion, peppers, cheese and a mixed salad with olive oil dressing 5PM Salmon with salad or brown rice with prawns and lots of vegetables and spices What is missing? Or not helping?

JustGotToKeepOnKeepingOn · 22/03/2026 18:42

Looks good to me. I’d just add some seeds, nuts and fruit.

JJWT · 22/03/2026 19:00

Maybe don't start the day with banana. Its used to help infants get to sleep, I believe it's soporific, as is lettuce. So if u feel less zippy than u hoped maybe move the banana and any lettuce to evening?

Sharptonguedwoman · 22/03/2026 19:00

UniquePinkSwan · 22/03/2026 10:21

You’re eating a lot of carbs. It’ll give you an initial energy boost then make you tired a couple of hours later. Where’s the meat? Meat contains all the vitamins you need and it’s bioavailable unlike plants

I don’t think there are enough carbs. Or proper food. I’m not an expert or a vegetarian but unless OP is extremely petite, to my mind there just isn’t enough of anything.
An iron/thyroid check might be good.

NeverDropYourMooncup · 22/03/2026 19:05

MikeRafone · 22/03/2026 18:23

I just put it into chatgpt and this was the outcome

You’ve actually built a very solid, whole-food diet here—good protein, healthy fats, fiber, and micronutrients. The structure is strong; it just needs some fine-tuning depending on your goal (fat loss, muscle gain, or maintenance).
I’ll break it down first, then tweak it.
🔍 Analysis
👍 What’s good

Protein spread across the day (eggs, salmon/prawns, yoghurt)
Healthy fats (avocado, olive oil, peanut butter, salmon)
High micronutrients (kale, peppers, salad, mixed veg)
Low ultra-processed foods
Balanced meals (not skipping meals)

⚠️ What could be improved

Calories may creep up quickly

Peanut butter (twice)
Avocado
Olive oil
Cheese

👉 These are healthy but very calorie-dense, easy to overdo.

Protein could be slightly higher (depending on goals)

Breakfast smoothie protein is moderate, not high
Midday meal is only ~2 eggs → ~12g protein

👉 If you're training or want fat loss, protein likely needs boosting.

Carb timing isn’t optimized

Sourdough snack + smoothie = carb-heavy earlier
Evening meal sometimes low carb (salmon + salad only)

👉 Not bad, but could be better aligned to energy needs.

Smoothie is doing too much

You’ve got:

Banana
Peanut butter
Avocado
Yoghurt
Milk + milk powder

👉 That’s:

High calorie
High fat + carb combo
Easy to overconsume

🔧 Tweaked Version (Cleaner + More Effective) 🌅 Morning (AM Smoothie – streamlined) Keep it, but simplify: Option:

Banana ✅
Kale/spinach ✅
Greek yoghurt ✅
Milk (skip powder) ✅
Peanut butter OR avocado (not both)

👉 Add:

Protein powder (optional but ideal)

Why:

Keeps nutrients
Cuts excess calories
Improves protein quality

🍞 Snack Current:

Sourdough + peanut butter

Tweak:

Keep it, but:
Reduce peanut butter portion
OR swap sometimes for:
Eggs on toast
Cottage cheese on toast

👉 More protein, less fat stacking 🍳 Midday Meal (Big improvement opportunity) Current:

2 eggs + veg + cheese + salad

Tweak:

Increase protein:
3 eggs OR
2 eggs + egg whites OR
Add chicken/tuna
Reduce cheese slightly

👉 This becomes a high-protein anchor meal 🍤 5PM Meal (Already strong) Keep both options, but tweak balance: Option 1 (Salmon + salad) 👉 Add:

Small carb source (potatoes, quinoa, or rice)

Option 2 (Prawns + rice + veg) 👉 Good as is, just:

Watch oil quantity

⚖️ Simple Rules to Upgrade This Diet

Don’t stack fat sources in one meal
(e.g., peanut butter + avocado + olive oil)
Aim for 20–40g protein per meal
Add carbs around activity time
Keep veggies high (you’re doing great here)

🧠 Example “Optimised” Day AM Smoothie

Banana, kale, Greek yoghurt, milk, protein powder, peanut butter

Snack

Sourdough + light peanut butter OR eggs on toast

Lunch

3 eggs + veg + small cheese + salad + olive oil

Dinner

Salmon + potatoes + veg
OR
Prawns + brown rice + veg

🎯 Final Verdict Your diet is:

8/10 already
Very nutrient-dense
Just slightly too calorie-dense and slightly under-proteined

With tweaks: 👉 It becomes lean, high-performance, and sustainable If you tell me your goal (fat loss, muscle gain, or just health), I can dial this into a precise plan with calories/macros.

I wouldn't pay the slightest bit of attention to ChatGPT. When I prompted for a gluten free plan, it recommended seitan, soy sauce and mugicha.

Skates · 22/03/2026 19:05

Are you walking enough. Hitting the weights. Fresh air. Getting 7+ hours of good sleep.drinking enough fluids. Diet alone won’t give you energy you have to train your body as well

Sharptonguedwoman · 22/03/2026 19:06

borntobequiet · 22/03/2026 11:06

I normally have coffee and toast with honey and jam for breakfast, mostly skip lunch and eat an omelette, spaghetti bolognaise or somesuch for dinner. I also take a vitamin supplement and some extra iron. I’m in my seventies, with a longstanding heart issue and osteoarthritis - I’m waiting for a knee replacement - but not at all lacking in energy and look good, or so I’m told.

You seem to eat rather a lot, and it’s fiddly. I couldn’t manage that much.

People are all different but two out of three of those meals are insufficient for me. Just for comparison.

PotatoHeading · 22/03/2026 19:09

Where are vegetables and fruit? Apart from the banana which is high in sugar so are grapes so don't add any.
Do you have 2 eggs and cheese everyday or is this just a sample menu? Cheese everyday not good and no more than 1 egg a day. Are you drinking enough water and tea and coffee without sugar?

HesarealJacquelineHigh · 22/03/2026 19:11

MikeRafone · 22/03/2026 18:23

I just put it into chatgpt and this was the outcome

You’ve actually built a very solid, whole-food diet here—good protein, healthy fats, fiber, and micronutrients. The structure is strong; it just needs some fine-tuning depending on your goal (fat loss, muscle gain, or maintenance).
I’ll break it down first, then tweak it.
🔍 Analysis
👍 What’s good

Protein spread across the day (eggs, salmon/prawns, yoghurt)
Healthy fats (avocado, olive oil, peanut butter, salmon)
High micronutrients (kale, peppers, salad, mixed veg)
Low ultra-processed foods
Balanced meals (not skipping meals)

⚠️ What could be improved

Calories may creep up quickly

Peanut butter (twice)
Avocado
Olive oil
Cheese

👉 These are healthy but very calorie-dense, easy to overdo.

Protein could be slightly higher (depending on goals)

Breakfast smoothie protein is moderate, not high
Midday meal is only ~2 eggs → ~12g protein

👉 If you're training or want fat loss, protein likely needs boosting.

Carb timing isn’t optimized

Sourdough snack + smoothie = carb-heavy earlier
Evening meal sometimes low carb (salmon + salad only)

👉 Not bad, but could be better aligned to energy needs.

Smoothie is doing too much

You’ve got:

Banana
Peanut butter
Avocado
Yoghurt
Milk + milk powder

👉 That’s:

High calorie
High fat + carb combo
Easy to overconsume

🔧 Tweaked Version (Cleaner + More Effective) 🌅 Morning (AM Smoothie – streamlined) Keep it, but simplify: Option:

Banana ✅
Kale/spinach ✅
Greek yoghurt ✅
Milk (skip powder) ✅
Peanut butter OR avocado (not both)

👉 Add:

Protein powder (optional but ideal)

Why:

Keeps nutrients
Cuts excess calories
Improves protein quality

🍞 Snack Current:

Sourdough + peanut butter

Tweak:

Keep it, but:
Reduce peanut butter portion
OR swap sometimes for:
Eggs on toast
Cottage cheese on toast

👉 More protein, less fat stacking 🍳 Midday Meal (Big improvement opportunity) Current:

2 eggs + veg + cheese + salad

Tweak:

Increase protein:
3 eggs OR
2 eggs + egg whites OR
Add chicken/tuna
Reduce cheese slightly

👉 This becomes a high-protein anchor meal 🍤 5PM Meal (Already strong) Keep both options, but tweak balance: Option 1 (Salmon + salad) 👉 Add:

Small carb source (potatoes, quinoa, or rice)

Option 2 (Prawns + rice + veg) 👉 Good as is, just:

Watch oil quantity

⚖️ Simple Rules to Upgrade This Diet

Don’t stack fat sources in one meal
(e.g., peanut butter + avocado + olive oil)
Aim for 20–40g protein per meal
Add carbs around activity time
Keep veggies high (you’re doing great here)

🧠 Example “Optimised” Day AM Smoothie

Banana, kale, Greek yoghurt, milk, protein powder, peanut butter

Snack

Sourdough + light peanut butter OR eggs on toast

Lunch

3 eggs + veg + small cheese + salad + olive oil

Dinner

Salmon + potatoes + veg
OR
Prawns + brown rice + veg

🎯 Final Verdict Your diet is:

8/10 already
Very nutrient-dense
Just slightly too calorie-dense and slightly under-proteined

With tweaks: 👉 It becomes lean, high-performance, and sustainable If you tell me your goal (fat loss, muscle gain, or just health), I can dial this into a precise plan with calories/macros.

If the OP wanted to know what ChatGPT thought of her diet I’m sure she could have asked it herself

Flamingojune · 22/03/2026 19:13

Exercise more

Original poster

LindyFoo · 22/03/2026 19:27

Whatinthedoopla the milk powder was meant to increase protein but I see ChatGPT doesn't rate it either. Thanks for that MikeRafone - reassuring that I've not got it completely wrong.

And for those of you concerned about my dull, joyous diet, don't worry, I'm eating food I like. Crisps and chips don't appeal but I do have cake, chocolate , biscuits occasionally but no desire to eat them daily. I don't have any sort of iron willpower, just not that keen on them.

OP posts:

Nottodaythankyou123 · 22/03/2026 19:38

I think it’s a little lacking in carbs and calories - that’s a relatively low calorie day by my estimate. I alway find I feel drained if I try and cut my calories too low, even if the food itself is nutritious.

Dymaxion · 22/03/2026 19:39

I think I would be checking your iron, B12 and thyroxine levels ? You don't mention if you are taking any medication at all ?

RoseField1 · 22/03/2026 19:46

DeQuin · 22/03/2026 14:20

ChatGPT’s advice is drawn from … randoms on the internet.

Show quote history

No it's not. It's drawn from everything on the internet including all peer reviewed studies, journals, research papers, published books, debates, discussions and expert opinion. It synthesises what it reads and provides summaries in easy to understand paragraphs. Use your critical faculties but it's very much NOT just like randoms on mumsnet.

Delatron · 22/03/2026 19:46

I ate very healthily and only felt better once I started HRT (including testosterone) sometimes it’s hormonal. Apologies if you’ve said you’re already on HRT. Just something to think about.

RoseField1 · 22/03/2026 19:48

ForeverDelayedEpiphany · 22/03/2026 18:06

I agree. My GP once told me not to cut out any food groups.

Show quote history

Oh well if some random person's GP said it then it must be true!

RoseField1 · 22/03/2026 19:49

Please stop quoting that long ChatGPT post. Scrolling through it once was annoying enough.

likelysuspect · 22/03/2026 19:50

Delatron · 22/03/2026 19:46

I ate very healthily and only felt better once I started HRT (including testosterone) sometimes it’s hormonal. Apologies if you’ve said you’re already on HRT. Just something to think about.

How did you get the testosterone?

RoseField1 · 22/03/2026 19:50

likelysuspect · 22/03/2026 19:50

How did you get the testosterone?

Show quote history

Ask your GP. They should prescribe it after a blood test to ensure your levels aren't high already

pollymere · 22/03/2026 19:55

I'd be looking at more complex carbohydrates. It doesn't have to be every day but pasta or porridge. You are also lacking fruit. Ironically that's quite a sluggish snack and high in fat. I'd probably get rid and wait until lunch then have something mid afternoon when there'll be an energy dip. I used to work in an office where pretty much everyone stopped for a 3pm banana 😂.

ThisOneLife · 22/03/2026 19:55

PauliesWalnuts · 22/03/2026 10:19

There’s very little fruit in there, so no sugar - either refined or natural - and that gives energy. But I’m no professional so take that with a big pinch of salt (or sugar!).

All carbohydrate is broken down into short chain “sugar” molecules (glucose) so sugar itself is not required in a healthy diet.

Strikeback · 22/03/2026 20:29

My first thought was also not enough cards. But then no way would I ever give up bread etc. I am not very large but get very hungry with no carbs.

Delatron · 22/03/2026 20:30

likelysuspect · 22/03/2026 19:50

How did you get the testosterone?

Show quote history

I had to go private. I needed an expert as my situation is complicated! So I pay ££ for it.

AInightingale · 22/03/2026 20:54

Do you take vitamins and minerals OP? Sorry if you've already stated this. I know you are only 60 but I think it's more common to have trouble absorbing B12 (from diet or supplements) as you get older. Surely your GP would run a few bloods if you are continually feeling under par.

guestsareinvited · 22/03/2026 21:00

TipsyPeachSnake · 22/03/2026 15:20

You surely mean not enough carbs!

Good sources of high carbs are potatoes, rice, pasta.

Also carbs are the main source of energy, which OP says they’re lacking in.

Show quote history

Too many. Carbs are not a good thing. All carbs are heavily processed and refined, and have minimal nutritional value. You can get energy from them, certainly. But you could say that about red bull. Doesn’t mean it’s good for you.

Cutting out carbs is HARD. It’s inconvenient, makes it nearly impossible to eat out or eat anything quick or easy and can make eating feel very joyless. I don’t like it and can only do it sporadically. But I feel a thousand times better without them. They have nothing you need and are not a natural food group. There’s nothing to recommend them but popularity and tradition. We are not designed to survive on them. (But we do, because it’s easy).

Delatron · 22/03/2026 21:02

guestsareinvited · 22/03/2026 21:00

Too many. Carbs are not a good thing. All carbs are heavily processed and refined, and have minimal nutritional value. You can get energy from them, certainly. But you could say that about red bull. Doesn’t mean it’s good for you.

Cutting out carbs is HARD. It’s inconvenient, makes it nearly impossible to eat out or eat anything quick or easy and can make eating feel very joyless. I don’t like it and can only do it sporadically. But I feel a thousand times better without them. They have nothing you need and are not a natural food group. There’s nothing to recommend them but popularity and tradition. We are not designed to survive on them. (But we do, because it’s easy).

Show quote history

This is an absolutely ridiculous post. OP I’d step away from this thread now. Most people on here don’t have a clue what they’re about and they are not qualified to advise you on your dietary needs.

I’d get the blood tests and go from there.