Some days move so fast that even eating properly can feel like another task on the to-do list.
Between work, content, personal goals, and daily responsibilities, I have been learning that taking care of myself does not always need to be complicated. Sometimes, it can be as simple as preparing a quick meal, making a nice drink, and giving myself a few quiet minutes before returning to the day.
In Zia Hour Episode 3, I shared one of my easy workday routines: a 5-minute high-protein meal paired with a cozy layered Coconut Matcha Latte.
The episode begins with a soft morning ritual before moving into the drink preparation. The Coconut Matcha Latte is made with matcha, coconut milk or coconut water, and ice cubes. It is simple, refreshing, and gives that little cafe-at-home feeling without needing much effort.
For the meal, I prepared a quick high-protein plate using boiled eggs, low-fat canned tuna, konjac knots, kimchi, and plain Greek yogurt as a lighter creamy sauce. It is easy, macro-friendly, and satisfying, especially for busy workdays when I still want something nourishing.
What I like about this meal is how realistic it feels. It is not a complicated recipe or a perfect meal prep routine. It is just a simple way to fuel my body, stay focused, and avoid feeling drained in the middle of the day.
This episode is a reminder that healthy routines can start small. You do not need a long cooking session or a perfect schedule to take better care of yourself. Sometimes, five minutes is enough to create a meal that feels thoughtful, comforting, and good for your body.
So if your day feels busy too, I hope this episode gives you a little inspiration to pause, make something simple, and treat yourself with care.
Good Things You’ll Find in This Episode
Here are the food items and ingredients that appeared in Zia Hour Episode 3. These were part of my quick high-protein meal and Coconut Matcha Latte routine: simple, realistic items that made the meal prep feel easy, cozy, and workday-friendly.
Vietnam Rice Paper
A light and versatile ingredient that can be used for wraps, snacks, or quick meal prep ideas. It is simple to keep at home and useful when you want something easy without making the meal feel too heavy.
Link: https://s.shopee.com.my/qgwTJirhJ?share_channel_code=1
Kimchi
Kimchi added a spicy, tangy kick to the high-protein plate. It makes a simple meal feel more flavorful and satisfying, especially when paired with tuna, eggs, or other clean ingredients.
Link: https://s.shopee.com.my/9zvBO8j0mA?share_channel_code=1
Coconut Water
Used for the Coconut Matcha Latte moment in this episode. It gives the drink a refreshing, slightly tropical taste and makes the matcha feel lighter and more hydrating.
Link: https://s.shopee.com.my/60P2clh74R?share_channel_code=1
Ayam Tuna
A quick and convenient protein option for busy days. It is easy to add into a simple high-protein plate when you want something filling, practical, and fast to prepare.
Link: https://s.shopee.com.my/2g8aecKWnR?share_channel_code=1
Little note:
Some Shopee links may be affiliate links, which means I may earn a small commission if you purchase through them, at no extra cost to you. Everything listed here was mentioned or shown naturally in the episode, not as a hard-sell recommendation. Please check the product details, seller information, and reviews before purchasing.
