Justin Kestelman is a CEO. The 31-year-old shares his day on a plate.

4.40am An espresso pre-work. I also drink four litres of water over the course of the day.

6.30am Overnight oats with banana and blueberries. By 7am I am on a train to work.

8am A large long black.

10.15am A protein shake after our daily marketing meeting.

12.30pm Leftover roast chicken with sweet potato and pumpkin topped with Ansh chilli oil.

6.30pm Homemade fish tacos with cabbage slaw and rice.

8.30pm Magnesium hot chocolate.

Top marks for… A strong wholefood base: the wholegrains at breakfast, colourful vegetables at lunch and slaw with dinner give you a lovely mix of fibres and phytonutrients. Fish tacos are another win – especially if made with an oily fish such as salmon or sardines to add valuable long-chain omega-3s for heart and brain health.

If you keep eating like this you’ll… Nail your protein targets, both the amount and their distribution across the day, and maintain optimal hydration for overall brain and body function. Just be sure not to overdo the water as four litres is a lot and excreting the excess can place extra stress on the body. You are a little short on vegies and could benefit from boosting these for greater phytonutrient diversity.

Why don’t you try… Adding green vegetables such as broccoli or spinach to lunch, and a salsa with black beans, corn and tomato to your tacos. Boost magnesium naturally with a handful of nuts either added to your breakfast or as a snack.

Justin Kestelman is the founder of Australian homewares and lifestyle brand Hommey.

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Nicole Economos is a Social Media Producer/Journalist for The Sydney Morning Herald and The Age.Connect via email.