The farm director who has his first coffee at 3.30am

Director of Red Rich Fruits, Matt Palise, 39, shares his day on a plate.

3.30am Out of bed and drive to Sydney’s wholesale produce market. I have my first double espresso.

4.30am Check fruit quality, review despatches going to fruit shops, then drive to our warehouse and have a second espresso. Breakfast at around 8.30am is four scrambled eggs and half an avocado.

10.30am A banana and tablespoon of raw honey, plus a third espresso.

12.30pm Lunch is chicken breast, broccoli and pumpkin.

3pm An almond-milk protein shake and an apple after a home workout.

7pm Steak with zucchini, eggplant and capsicum. Every night ends with a cut up Kensington Pride mango we have grown. Tonight’s is served with ice-cream.

Dr Joanna McMillan says:

Top marks for … Getting plenty of protein across your day. This helps with appetite control, as well as allowing your body to best utilise it for muscle repair and building strength. You also nailed your recommended daily serves of fruit and vegies.

If you keep eating like this you’ll … Fall short on the diversity of fibres that fuel a healthy gut microbiome. With no wholegrains, legumes, nuts or seeds, it’s really hard to meet fibre needs.

Why don’t you try … Adding wholegrain sourdough toast or Mexican-style beans to breakfast. Enjoy mixed nuts as a snack. Add a wholegrain such as black rice or quinoa to lunch and hemp or chia seeds to your protein shake.

Matt Palise is the director of Red Rich Fruits.

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