Jamie Mok leads a vibrant and hectic life, balancing her roles as a registered dietitian, yoga instructor, and mother to two small children. This dynamic lifestyle significantly influences her approach to nutrition.
“I recognize that many of my clients are managing the numerous demands of everyday life,” Mok explained to *Business Insider*. “Consequently, the task of eating healthily can seem daunting, especially when time or budget constraints hinder the possibility of cooking from scratch or purchasing strictly whole foods.”
Reflecting her own experiences, Mok encourages her clients to “learn how to incorporate convenient foods into their diets,” emphasizing gradual, sustainable changes that can lead to a holistic approach to eating.
Jamie Mok
In her role as a dietitian in Los Angeles, Mok, whose children are nearly 4 and 1, finds plenty of exercise by playing with them and taking stroller walks. She even teaches yoga classes several times a week and tries to fit in a Barry’s Bootcamp class or two when her schedule permits, focusing on strength training.
Given her variable routine, Mok strives to maintain a balanced diet that is high in protein and fiber. “Overall, I believe my daily intake supports my energy levels before and after workouts,” she said.
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<p>Mok described her typical daily eating patterns and how maintaining flexibility helps ensure she gets all her necessary nutrients.</p>
<h2 id="2518315e-8bc8-43ea-bf22-f89ddbdc8834" data-toc-id="2518315e-8bc8-43ea-bf22-f89ddbdc8834"><strong>She starts her day with protein- and fiber-packed oats</strong></h2>
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Mok adds berries, nuts, and almond butter to her oatmeal to boost protein and fiber content.
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<p>Mok typically begins her day with steel-cut oats cooked in soy milk, topped with ground flaxseed, chia seeds, frozen wild blueberries, and a sprinkle of cinnamon, finished off with almond butter. Occasionally, she opts for whole-wheat toast with smashed avocado and two over-easy eggs. Both meals provide a satisfying blend of <a target="_self" class="" href="https://www.businessinsider.com/quick-easy-high-protein-high-fiber-breakfast-every-morning-2025-11" data-track-click="{"element_name":"body_link","event":"tout_click","index":"bi_value_unassigned","product_field":"bi_value_unassigned"}" rel="">protein and fiber</a>.</p>
<p>"Eating this way keeps me full and energized throughout the morning," she shared. "I often advise my clients not to skip breakfast, as it can lead to energy drops or overeating later in the day."</p>
<h2 id="1ff3dabe-b170-47be-a301-08190fa3abb2" data-toc-id="1ff3dabe-b170-47be-a301-08190fa3abb2"><strong>Lunch usually involves leftovers and pickled veggies</strong></h2>
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Mok creates a quick wrap with leftover veggies and hummus, perfect for on-the-go meals.
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<p>Mok prepares lunch at home, often taking it with her when she travels for work.</p>
<p>"I enjoy a substantial, veggie-centered lunch that's quick to assemble," she mentioned. One of her favorites is a wrap made with <a target="_self" class="" href="https://www.businessinsider.com/how-lavash-bread-is-made-in-armenia-2019-8" data-track-click="{"element_name":"body_link","event":"tout_click","index":"bi_value_unassigned","product_field":"bi_value_unassigned"}" rel="">whole-wheat lavash</a>, folded with hummus or smashed white beans, roasted vegetables, leafy greens, and pickled onions.</p>
<p>"I strategically prepare extra veggies at dinner, ensuring I have leftovers for lunch," she explained. She repurposes leftover grains like rice and quinoa to craft quick bowls or salads, adding tofu, beans, and homemade dressings. To keep her meals exciting, she incorporates pickled vegetables, roasted nuts or seeds, and crushed seaweed for added texture and flavor.</p>
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Mok prepares grain bowls using leftover ingredients complemented by gut-friendly toppings such as olives and pickled onions.
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<p>She concludes her lunch with a warming cup of ginger tea, rich in antioxidants that support digestion. While she includes seafood and eggs in her diet, her focus remains on plant-based foods that enhance her fiber intake and contribute to the <a target="_self" class="" href="https://www.businessinsider.com/eat-30-plants-week-fiber-gut-health-time-saving-habits-2025-12" data-track-click="{"element_name":"body_link","event":"tout_click","index":"bi_value_unassigned","product_field":"bi_value_unassigned"}" rel="">diversity of her plant choices</a>.</p>
<p>"Prebiotic fiber nourishes our gut microbes," she added. "The more varied foods we consume, the healthier bacteria we cultivate."</p>
<h2 id="2030a63a-8ca4-40ea-b2b9-502143903c89" data-toc-id="2030a63a-8ca4-40ea-b2b9-502143903c89"><strong>Snacks include nuts, hummus, fruit, and less-sugary protein bars</strong></h2>
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Mok often snacks on edamame, a nourishing source of protein and fiber.
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<p>"I enjoy my afternoon snacks," she said. "I need to consciously add in protein and fiber to sustain me until dinner."</p>
<p>If pressed for time, she reaches for fruit and a protein bar with <a target="_self" class="" href="https://www.businessinsider.com/eating-high-protein-avoid-ultra-processed-foods-upf-lessons-2024-11" data-track-click="{"element_name":"body_link","event":"tout_click","index":"bi_value_unassigned","product_field":"bi_value_unassigned"}" rel="">minimal additives</a> and lower sugar levels. At home, she enjoys dipping raw vegetables and toasted whole-wheat pita into hummus.</p>
<p>Mok also prioritizes hydration, consistently drinking water throughout the day to support digestion and nutrient transport. She carries a one-liter Stanley cup for easy sipping.</p>
<h2 id="c440d3fd-6aa8-455a-ba38-34e21ef3785e" data-toc-id="c440d3fd-6aa8-455a-ba38-34e21ef3785e"><strong>She makes sheet-pan dinners to introduce her kids to new foods</strong></h2>
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To ensure variety, Mok rotates her sheet-pan dinners for her family.
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<p>Mok commonly prepares family-style <a target="_self" class="" href="https://www.businessinsider.com/how-to-high-protein-trader-joes-sheet-pan-dinner-2025-10" data-track-click="{"element_name":"body_link","event":"tout_click","index":"bi_value_unassigned","product_field":"bi_value_unassigned"}" rel="">sheet-pan dinners</a>, utilizing her rice cooker to streamline the process.</p>
<p>The meals vary widely. "I aim for diversity by introducing new foods and flavors to my children while sticking to their familiar favorites," such as pasta, rice, and tofu.</p>
<p>Each dinner incorporates a protein source, a carbohydrate, and an abundance of vegetables. A recent dish featured roasted salmon and vegetables alongside steamed rice wrapped in seaweed. Alternatively, she might prepare a quick pasta dish with marinara, exploring different types of pasta (often whole-wheat or <a target="_self" class="" href="https://www.businessinsider.com/trying-high-protein-pasta-best-plant-based-option-review" data-track-click="{"element_name":"body_link","event":"tout_click","index":"bi_value_unassigned","product_field":"bi_value_unassigned"}" rel="">chickpea noodles</a>) combined with seasonal vegetables. Other family favorites include brothy tofu noodle soup and bean-based chili.</p>
<p>To finish off dinner, she offers fresh, seasonal fruits such as melons, clementines, or pomelos.</p>
<p>While her children may have occasional treats like ice cream or fruit snacks, Mok focuses on providing them with less processed food options, including her homemade smoothie pops.</p>
<p>"I prefer not to label foods as off-limits; instead, I surround them with healthier choices and establish some boundaries," she said.</p>
<h2 id="02b7093a-79fe-442c-bac1-5cb64c2180a5" data-toc-id="02b7093a-79fe-442c-bac1-5cb64c2180a5"><strong>Bedtime treats are stuffed dates, popcorn, and herbal tea</strong></h2>
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To satisfy her sweet cravings, Mok often combines chocolate and nut butter with fruits.
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<p>If her family enjoys an early dinner, Mok often craves a bedtime snack.</p>
<p>"Many people assume I don't eat dessert," she remarked. "I honor my cravings."</p>
<p>Some of her preferred nighttime snacks include <a target="_self" class="" href="https://www.businessinsider.com/emily-mariko-karlie-kloss-viral-chocolate-date-recipe-photos-2022-5" data-track-click="{"element_name":"body_link","event":"tout_click","index":"bi_value_unassigned","product_field":"bi_value_unassigned"}" rel="">dates filled with nut butter</a> and topped with coconut flakes, or apple rings drizzled with peanut butter and chocolate chips, both of which provide additional fiber.</p>
<p>For a savory choice, Mok and her husband prepar stove-top popcorn lightly seasoned with sea salt, another high-fiber option.</p>
<p>To round out her nighttime routine, she enjoys a cup of herbal tea, such as peppermint or chamomile, to help her unwind.</p>
