With over five years of experience across clinical, corporate and community nutrition, Priyanka Soni is someone who believes food is more than fuel – it’s connection, creativity and everyday joy. Her approach to eating blends science with simplicity, showing that balance doesn’t have to mean restriction.
Here, Priyanka shares what a typical day on her plate looks like, from probiotic-rich breakfasts to light, soothing dinners and the mindful habits that keep her grounded and energised.
Breakfast (08:00 – 09:00)
Curd Upma with Coriander-Mint Chutney & Fruit Bowl
Priyanka starts her mornings with a comforting bowl of curd upma made with semolina, curd and plenty of vegetables paired with a zesty coriander-mint chutney.
Why it works:
This breakfast hits the sweet spot between nourishment and satisfaction. The upma delivers complex carbohydrates for steady energy, while the curd introduces probiotics that support gut health. The vegetables add prebiotic fibre, creating a balance that promotes digestion and nutrient absorption.
To round it off, she enjoys a small fruit bowl with honey, adding antioxidants, vitamins and natural sweetness. “It’s simple but sets the tone for the day – fresh, balanced and energising,” she says.
Lunch (12:30 – 13:00)
Cauliflower Sabji, Wheat Roti, Toor Dal & Buttermilk
Lunch is about comfort and colour. Priyanka’s plate includes cauliflower sabji, wheat roti, toor dal with rice and a side salad of carrot and cucumber, finished with a glass of buttermilk.
Why it works:
Each element brings something purposeful. Cauliflower, a cruciferous vegetable, is high in fibre, vitamin C and antioxidants – great for digestion and immune health. Toor dal with garlic and ginger adds a plant-based protein punch, while whole wheat roti offers complex carbs for sustained energy. The salad brings hydration and crunch, and buttermilk ties everything together with its cooling, probiotic benefits.
“It’s a mix of familiar flavours and functional nutrition – hearty yet light,” she explains.
Also Read: What I Eat in a Day: Michele Scarr, Registered Nutritional Therapist & Menopause Health Coach
Snack (16:00 – 17:00)
Fox Nut Salad with Mint Chutney
Afternoons call for something refreshing. Priyanka’s go-to is a fox nut salad – roasted fox nuts tossed with tomato, cucumber, boiled potato, roasted peanuts, pomegranate seeds, spices and a squeeze of lemon.
Why it works:
Fox nuts are rich in plant protein and antioxidants, making them a wholesome alternative to processed snacks. The mint chutney aids digestion, while the vegetables add fibre and freshness. “It’s the perfect balance of crunch, tang and nutrition. A light bridge between lunch and dinner,” she says.
Dinner (20:00 – 20:30)
Vegetable Broken Wheat Khichdi with Curd & Salad
Evenings are about winding down gently. Priyanka usually opts for vegetable broken wheat khichdi served with a spoon of clarified butter, curd and a side of mixed veggie salad containing cucumber, carrot, beetroot and a splash of lemon.
Why it works:
This meal provides a soothing balance of plant protein, fibre and complex carbohydrates while remaining easy to digest. The curd cools the system and adds gut-friendly probiotics, while the salad delivers extra hydration and micronutrients.
On some evenings, she switches to a warm vegetable soup with soya chunks for a lighter, high-protein option. “Dinner, for me, is comfort without heaviness – nourishment without fuss.”
Beverages & Hydration
Infused Water | Herbal Tea | Golden Milk
Hydration is a mindful ritual in Priyanka’s day. She sips on infused cucumber–mint–fennel water throughout the day which is cooling, subtly flavoured and great for digestion.
Evenings end with a cup of herbal tea or occasionally, a glass of golden milk (warm milk with turmeric). “These little moments of calm make hydration feel intentional,” she notes. She aims for around 2 to 2.5 litres of water daily to support focus, digestion and overall balance.
Eating Philosophy
For Priyanka, food isn’t about rigid rules – it’s about rhythm. She follows the traditional Indian pattern of a wholesome breakfast, a hearty lunch and a light, early dinner.
She prioritises home-cooked meals, seasonal produce and whole ingredients, steering clear of overly spicy or fried foods. “Nutrition should feel realistic and joyful,” she says.
Movement also plays a daily role: “Even 30 minutes of walking or stretching makes a big difference. Food and movement are both ways to nourish the body and mind.”
About Priyanka Soni
Priyanka brings together five years of science, research and real-world experience to help people feel better in their everyday lives. She champions balanced eating and sustainable habits, using a mix of clinical knowledge and a calm, practical touch. Her approach is rooted in empathy and built around what works long term, not quick fixes.
