What I Eat in a Day as a Registered Dietitian
As I’m sure you can imagine, being a dietitian, I’m asked so many questions about nutrition, food products, my thoughts on the latest diet trends and more. One of the most common questions I get as a dietitian is, “What do YOU eat?” So, I thought it would be fun to take you through a typical day of eating with me!
I try to keep my meals balanced, protein-packed, and family-friendly (because let’s be real, I’m not making separate meals for myself, my husband, and my three kids). I also focus on making food choices that keep me full and satisfied without overcomplicating things—because life is busy, and nobody has time for perfect curated meals every day, right? So let’s see what I eat in a day!
Morning Routine: Coffee First!
I start my morning the way most of us do: with a cup of coffee. Just one, but I really look forward to that one cup! It’s just my moment of peace before the chaos of the day begins. There’s something about that first sip that makes you take a deep breath and just be for a minute! I also work on starting my water drinking right after.
Breakfast: Protein-Packed and Satisfying
Breakfast is all about fueling my morning in a way that keeps me full and focused. My go-to is two scrambled eggs mixed with cottage cheese (trust me, it makes them so creamy and adds an extra protein punch). I pair this with one Kind breakfast bar and a serving of fruit. This combination gives me a mix of protein, healthy fats, and carbs to keep my energy up through the morning.
Mid-Morning Snack: Keeping Hunger at Bay
I like to keep my snacks balanced, so mid-morning, I typically reach for one of two things:
- Greek yogurt with berries – A delicious and protein-packed option that also gives me some gut-friendly probiotics.
- A snack plate – I love putting together a little mix of Simple Mills crackers, fruit, veggies, and cheese. It feels a bit like a grown-up Lunchable, and I’m here for it!
Lunch: Easy and Nourishing
Lunch is where I keep things simple. It’s usually one of these three options:
- Leftovers – Whatever we had for dinner the night before, because I’m all about reducing food waste and keeping meal prep easy. My kids also love to take leftovers in thermoses to school for lunch.
- Koda’s Fit Kitchen meal prep – This is a local to Mid-Missouri company that makes prepped meals. I love these grab-and-go option for lunches on busy days. If you’re in Mid-Missouri and want to try out Koda’s Fit Kitchen Meals, use my code “wholesome10” to save 10% off your order!
- A salad with lightly breaded chicken tenders – This is a staple for me. It’s satisfying, full of protein, and gives me the crunch factor I crave. My favorite kind of lightly breaded chicken tenders is the Realgood Lightly Breaded Chicken Strips. They’re gluten-free and have 23 grams of protein per serving which is pretty high for a chicken strip!
Afternoon Snack: Post-Workout Fuel
After my workout, I always prioritize a snack that includes protein and carbs. A protein shake with a banana or Greek yogurt paired with an apple is a common go-to for me. This helps with muscle recovery and keeps me from getting too hungry before dinner.
My favorite protein shakes are from Just Ingredients and you can save 10% when you click that link and order. They use a blend of whey and plant based proteins and the shakes are creamy and the flavor is so good! My favorite is the Creamy Peanut Butter Chocolate.
Dinner: Family-Friendly and Well-Balanced
I plan my dinners using my Wholesome Meals Made Easy meal planning app, which makes my life so much easier. My focus at dinner is always on high-protein, filling meals that are balanced but still kid-approved. For my dinners, I try to include:
- Lean proteins like chicken, turkey, or lean beef – I’m working on adding some fish into our meals, but sadly it’s not my favorite flavor!
- Air fried vegetables – we love green beans, cauliflower, broccoli, and carrots in the air fryer.
- Something fun that my kids love – like pasta, tortilla chips, etc
I love making meals that everyone enjoys that align with our nutrition goals. For me and my husband, we’re aiming for food that fuels us, builds and maintains our muscles, and keeps us healthy. For my kids, it’s foods that help them grow, learn, and keep them full. It’s all about balance!
Dinner Recipes My Family Loves
Here are some of the top recipes my family loves!
Healthier Hamburger Helper – this is a one skillet meal that will have you never wanting to eat the box kind again! The flavors are delicious and the nutrition is well-balanced.
Chicken Quinoa & Veggie Bake – You may see quinoa and think “there’s no way my kids will eat that”, but I promise you I’ve had several moms make this and report back to me that it’s one of their kids new favorite recipes! It’s creamy, flavorful, and makes great leftovers!
Lemon Chicken Orzo Soup – Another family favorite, this is one of those soups that works well all year round. It’s hearty and packed with protein. My kids love to take it in a thermos in their lunches as well!
Evening Treat: Just a Little Something Sweet
I don’t always have dessert, but when I do (I sound like the Dos Equis guy, don’t I?) , it’s usually a Dove Dark Chocolate square or sometimes the kids and I will make s’mores over our fire pit. The key to sweets for me is to let myself enjoy a little something sweet from time to time but not overindulge.
If you find yourself wanting something sweet every night, I’d recommend taking a look at your intake and making sure you’re getting plenty of protein and fiber with your meals first. Imbalanced nutrition can lead to sweets and carb cravings!
Hydration: The Struggle is Real
One of the things I constantly work on is drinking enough water throughout the day. It’s a challenge, but I do my best to stay on top of it because hydration is key to feeling my best. I use a 40 oz water bottle like the Hydrojug or the Brumate and try to drink a whole one by lunch before filling it back up again for the afternoon. Did you know your body can confuse thirst for hunger?
Why I Eat What I Eat In A Day
Eating well doesn’t have to be complicated. I focus on balance, protein, and foods that keep me full while still enjoying the things I love. I also believe that food should be enjoyable—not just about hitting macros or calorie goals. I hope this gave you a little inspiration for your own meals! Let me know—what are some of your favorite go-to meals?
