Sophia Roe is a holistic chef dedicated to using food to look and feel great—a mission we can definitely get behind in this new year. With experience working at a clean beauty company, as well as cooking for Manhattan-based clients, Sophia has pursued her passion for wellness in different fields, resulting in recipes and health expertise she regularly shares with her thousands of fans on social media. Below, this healthy eating pro tells us what she eats on a daily basis to inspire us to be better in 2019.


What I eat: I am not super hungry in the mornings usually. Sometimes I have grapefruit, or a green juice. But usually afterwards I drink a liter of water in the morning, then I just have my favorite earl grey tea with a splash of oat milk or coconut butter.

The time I eat it: Around 8 A.M.

How I make it or where I get it: I love the coconut butter from Cap Beauty! It’s so rich, and perfect for adding to warm tea or coffee! Yummy on toast too!


What I ate: Since I usually work out around lunch time, I am always so hungry so this is probably my biggest meal of the day! 99% of the time this meal is a massive salad with every vegetable you can imagine, chickpeas, and a grain or starch of some kind. Lately I have been loving wild rice.

The time I ate it: Around 12 P.M.

How I made it or where I got it: The union square farmers market is my one stop shop for my produce! They have it all.


What I eat: Usually this is a few cups of popcorn with sea salt, some dried mango, or a protein shake with my favorite plant-based protein by Ora Organics. It all depends on my hunger/activity level.

The time I eat it: 3 P.M.

How I make it or where I get it: It’s so easy to make popcorn from scratch in your Dutch oven. Just a few tablespoons of grapeseed oil, 1/3 cup of popcorn kernels, and BOOM! I love to add some freshly cracked black pepper and sea salt to mine.


What I eat: During the colder months I love having a huge bowl of roasted vegetables with an herb tahini dressing, or a millet ramen with a simple dashi broth.

The time I eat it: 7 P.M.

How I make it or where I get it: The tahini dressing is good on everything, and is so easy to make! It’s a ½ cup tahini, 2 tbsp water, 2 tbsp lemon juice, 1 tsp maple syrup, 1 tbsp olive oil, 1 tsp Dijon mustard, ¼ cup chopped herbs of your choice, ½ tsp sea salt, ¼ tsp black pepper. Mix thoroughly, and serve on salad, fish, meat, or vegetables.


What I eat: If I am hungry after dinner, I like to make sure that whatever I am eating is protein-based. That can be another protein shake (this time just mixed with water. It’s so yummy all by itself!). I also love snacking on some edamame, or a piece of gluten-free toast with almond butter.

The time I eat it: 9 P.M. or later.

How I make it or where I get it: I love Ora Organics! The protein is great, but they also have a plant-based probiotic that is excellent!

Workout I do: I love a good strength training workout! I notice the best changes in my body when I incorporate sprints, resistance, and HIIT style workouts.

Time I do it: Usually right before my lunch between 10 A.M. and 12 P.M. 

I love a good journaling session! Even if it’s on the train or between meetings I really love to take time to write out my thoughts, it helps me stay balanced throughout the day. I also love to make sure that I do my nightly skincare routine, NOT in front of a mirror. Sometimes the mirror can be a place where we fixate on our problems, or things we want to fix about ourselves. I love rubbing my argan oil or nightly serum into my face as sort of a meditation.

Bio-individuality is a real thing! What works for me may not work for my friends or family. What’s important is that you listen to your body, find what works best for you, and STICK WITH IT! Bodies love consistency. Also, try your hardest to make sure you sweat at least once a day!

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