Meghan Markle’s Nutritionist Shares What To Eat In A Day

We tapped royal nutritionist & health expert, Gabriela Peacock, who helped prep Meghan & Harry for their Royal Wedding to see what we should really be eating in a day.

Meghan Markle herself has been known to be somewhat of a foodie herself, as you probably remember from Meghan’s lifestyle site back in the day so you know she has good taste when it comes to the person she trusts to work on her wedding day diet with.

Below, Gabriela shares the same tips & tricks for living your healthier life that she tells her clients. She also shares her secret recipe for a quick meal that you’re going to LOVE.


What are 5 items you always have in the fridge?

Avocado, eggs, kombucha, apples, green vegetables (broccoli or kale or spinach)

What are your pantry essentials?

Extra virgin olive oil, spice mixesnut butter, precooked quinoa, brown rice pasta, tinned chickpeas/beans

What are the foods you advise clients to stay away from? 

Processed foods- this also includes GF processed bread etc that frequently contain additives. Aim for natural fresh foods and ingredients.

What is a health tip you’d give to a client before their big day (cough, cough Harry & Meghan…)?

3 days before the wedding just relax. Don’t make any dietary changes. Eat protein & vegetables. And be careful of obvious ‘bloating’ vegetables such as broccoli – cruciferous veg.

Try to get a good nights sleep. Magnesium supplements can really help. And most importantly don’t stress.

What is your morning routine & how do you recommend clients start their day?

I like to start my day with a freshly made hot lemon drink before doing at least 30 minutes of yoga or peaceful stretching. After this I make sure to get a protein focused breakfast like 2 eggs on rye bread, with avocado or with some leftover veg like roast peppers & tomatoes.

I try not to use any electronic devices in the morning, giving me time to spend with my kids before work & school.

What is a quick, easy & healthy recipe you recommend to clients? 

For lunch, crispy seabass with mushroom, kale, & tofu broth. Get the full recipe below!

Meghan Markle's Nutritionist Shares What To Eat In A Day
Prep time
Cook time
Total time
Recipe type: Main
  • 1 seabass fillet
  • 5 button mushrooms, cut into quarters
  • ⅔ cup carrot
  • ½ cup tofu
  • ⅔ cup kale
  • 2 cherry tomatoes, halved
  • 2½ tbsp gluten free soy sauce
  • 2½ tbsp water
  • 1 tsp chopped garlic
  • 1 tsp chopped ginger
  • 1 tsp EVOO
  1. Add EVOO to a non-stick pan over medium heat. After allowing it to heat up, add the seabass to the pan & cook for about one minute on high to achieve crispy skin. Once the skin is crispy, turn it over & cook for a further 2 minute on low heat.
  2. For the soy broth, sauté the vegetables & tofu together with the ginger & garlic. Add the soy sauce & the same amount of water & let it simmer.
  3. Serve the seabass on top of the soy broth & vegetables. Enjoy!
non-stick pan
saute pan
measuring cup


royal nutritionist shares what to eat before your big day

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