What Harley Pasternak Eats in a Day

After nearly three decades of writing books about the healthiest ways for people to eat, it should come as no surprise that many people wonder what I actually eat on a daily basis. That being said, I am far from perfect. I eat pretty darn well most of the time, but I have a sweet tooth that sometimes gets the best of me. 

While I love variety, I must admit that I am a creature of habit. I have the same two breakfasts almost every single morning of my life. I’ll either have a white smoothie from my book, The Body Reset Diet (see recipe below). Or, I’ll make an omelet with sautéed spinach, cheddar, and a side of blackberries. Mid-morning, I have a palm-full of cashews with an espresso macchiato or a low-sugar strained yogurt with some berries and peanut butter. 

Lunch is usually a turkey, spinach, Swiss cheese, and jalapeño sandwich on a grilled tortilla. Then in the afternoon, I’ll snack on a bunch of cut vegetables, including peppers, carrots, celery, and jicama.

Dinnertime varies more than my other meals of the day. Some of my favorites include a shrimp stir-fry, grilled wild salmon with a side of sautéed vegetables, sushi, or shish kebab with some kind of seafood and vegetables on skewers. When I’m trying to be extra healthy, I’ll have a bowl of blended vegetable soup with lunch, dinner, or often both. When my sweet tooth does get the better of me, chocolate chip cookies are my soft spot. I also have a little thing for Nutella. I’m not really into candy and don’t drink alcohol, but baked goods make me very happy, so I figure a treat now and then is totally fine.

I try to avoid any beverages that have sugar, and mainly stick to water, sparkling water, or an electrolyte beverage like Propel, when I’m working out and sweating a lot. 

Make the Smoothie: Apple Pie Smoothie

PHOTO CREDIT: Harley Pasternak, The Body Reset Diet: Power Your Metabolism, Blast Fat, and Shed Pounds in Just 15 Days


5 raw almonds

1 red apple, unpeeled, cored, and chopped

1 small frozen banana, chopped

6 ounces fat-free plain Greek yogurt

½ cup fat-free milk

½ teaspoon ground cinnamon


In a blender or food processor, blend the almonds until finely ground. Add apple, banana, yogurt, milk, and cinnamon, and you’re all set! 

Makes 1 serving.

NUTRITION FACTS (per serving): 

Calories 325

Protein 19 g

Total fat 4 g

Saturated fat 0.4 g

Cholesterol 8.4 mg

Carbs 56 g

Fiber 8 g

Total sugars 40 g

Added sugars 0 g

Sodium 109 mg

What Fitbit’s Nutritionist Says 

  • Unsurprisingly, Harley’s eating habits are great! 
  • He fills his day with lots of fruit and veggies.
  • He doesn’t allow big gaps between his meals and keeps his snacks small and healthy. His nuts and yogurt snack is a total winner, providing fiber, protein, and probiotics for a healthy gut. 
  • All of his main meals deliver filling protein and most of his choices are lean —seafood, fish, and turkey with minimal red meat.
  • Although most people tend to eat the same types of meals, it’s important to mix up your choices within each food group by varying things like the fruit in your smoothies, your sandwich fillers, the types of nuts you snack on, and the veggies served alongside your mains. That way you’re more likely to meet the full spectrum of your nutritional needs.
  • It’s great that Harley’s diet includes a treat. No nutritionist worth their weight wants you to be perfect all the time! Including occasional treats or even a small daily serving can be part of a healthy balanced lifestyle.

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