Dinner at 4.30pm: Why a top chef’s fuel for long nights gets a dietitian’s tick

September 6, 2026 — 5:00amJosh Niland is an award-winning chef and cookbook author. The 37-year-old shares his day on a plate. Photo: Artwork by Eliza Iredale6.30am I start my day with some water and black filter coffee before getting the kids to school. Then it’s a five-kilometre run followed by 30 minutes of light weights. I drink water throughout the day.9.30am One slice of sourdough toast, half an avocado, three boiled eggs. 9.45am Another black filter coffee. Work in the morning comprises fish and vegetable processing, development of menus and meetings with members of our team.Noon I eat small spoonfuls of the dishes we’re serving throughout the day and during evening service while I plate.4.30pm “Family” meal at work. We have charcoal grilled chicken, steamed rice, grilled broccoli a