By Gabrielle Olya
Updated September 12, 2016 01:50 PM
Credit: Courtesy Alcon DAILES Total1

For YouTube star Cassey Ho, sticking to a healthy diet and exercise plan isn’t just about looking good.

“I eat for energy and work out because it makes me feel good,” the 5’5″ Dailies Total1 contact lenses spokeswoman, 29, tells PEOPLE. “You’ve got to find the joy in exercising and nourishing your body, or else you won’t stick to it.”

Check out the Blogilates creator’s daily food log below, and see more celebrity food diaries in our Wellness Issue.

Our Wellness Issue is a special bonus for subscribers only – to sign up in time to receive our Holiday Entertaining bonus issue, click here.

Lea Michele People Wellness Cover

2 to 3 liters of water

Peanut butter banana smoothie:
1 banana
2 scoops natural organic peanut butter
3/4 cup almond milk
Handful of ice

1 cup fresh blueberries with 1 cup coconut yogurt
1 RX bar

WATCH: What Does Hollywood’s Hottest Fitness Guru Eat in a Typical Day?

Chicken salad: 
5 oz. roasted chicken breast
4 cups butter lettuce
2 tbsp. raw sliced almonds
1⁄2 cup cherry tomatoes
2 tbsp. strawberry vinaigrette

5 oz. baked salmon
1 cup brown rice
1 cup roasted brussels sprouts
2 tbsp. Sriracha

Total Calories:

The Verdict:
Ho’s breakfast smoothie is “super nutrient-dense, containing healthy fat and protein without being overloaded with sugar,” says dietitian Keri Glassman of, who also praises her lunch for its “perfect proportions.” Ho’s dinner is also well planned, Glassman notes. “Even though everyone would not need a full cup of rice, Cassey is active and certainly can afford it.” For snack time Glassman suggests pairing berries with “whole real food” like peanut butter instead of a bar.

NOTE: It is recommended that women eat at least 1,200 calories per day, and men eat at least 1,800 calories per day.