What a Dietitian Eats in a Day

As a dietitian, I often get asked what I typically eat in a day. Contrary to what most people think, my meals do not consist of salads and broccoli all day long. Although I do love both of those foods, I also love variety...and dessert! I did what many of my clients do for me each day, and took photos of everything I ate for one day. When it comes to breakfast and snacks, I'm a creature of habit and usually rotate between the same 2-3 things...however, my lunches and dinners vary day to day. Hopefully this post helps show you that eating healthy doesn't have to be completely boring, bland, or time-consuming! 



I always start my mornings with a bowl of oatmeal. The portion size and time depends on my workout for the day. I like to knock out cardio first thing in the morning...so if my swim, bike, or run is going to be 30 minutes or less, I wait to eat this until after I'm finished and eat a slightly smaller portion. This morning I had a six mile run along with some strength circuits, so I ate this before: 1/2 cup Bob's Red Mill rolled oats, 1/2 a large banana, 1/2 Tbsp peanut butter, some fresh blueberries and sliced almonds. (Another common go-to breakfast is my baked oatmeal casserole.) 

I don't use "pre-workout" supplements. However, I do love drinking some caffeine before workouts from it's natural source - coffee & tea. I start each morning off with either this espresso coffee, black coffee, or tea. Check out my blog here for more info on caffeine and the ingredients in pre-workout supplements. 

My work hours are so different depending on the day and when it's most convenient for clients to meet...but it's a guarantee that I will always be meeting with clients over the lunch hour. It's a popular time since they have a break from work! So today I had an on-the-go lunch. I typically prefer making my own energy/snack bars, such as this Homemade Snickerdoodle Larabar recipe...but I also love these Kize bars. (Use coupon code: "eleat" at checkout for 20% off!! Thru 4/26) I had this kize bar and a fruit & veggie-packed smoothie with spinach, kale, mango, and pineapple. (Other common lunches include a homemade burrito bowl or grapefruit & avocado salad.)

A few hours later, I had one of my favorite snacks. 1/2 cup Greek yogurt and about 1/3 cup homemade chia pudding. I topped it with half a banana (the other half I didn't use at breakfast), and a few strawberries. (Note: I make my chia pudding by combining 1/4 cup chia seeds, 1 & 1/2 cups unsweetened almond milk, and a tsp of honey...I usually get about 4-5 servings out of that.)

A few hours later, I made what I like to call a "snack plate". I love making these and sitting them next to me while I work. Then I'm not mindlessly snacking on things without realizing how much I'm eating! Plus, this lasts me a while! Today was a serving of grapes, 1/4 cup cashews, 2 large carrots, and 1/2 an apple chopped up.

My husband, Cody, requested "breakfast for dinner"...to which I will never turn down! So for dinner I had: A veggie omelette made with 2 eggs, green & red peppers, onions, spinach, and tomatoes, a slice of whole wheat ezekiel bread toasted with 1/4 an avocado, and a cup of roasted broccoli from the night before. Although this is a pretty rare dinner, it's still very similar portions to what I have every night. A single serving of protein, whole grains, healthy fats, and as many veggies as I want. (Other common dinners include this Mexican Casserole or Baked Falafel.) 

I love chocolate, and have a little bit just about every day. Tonight I had one of these dark chocolate nut clusters for dessert. I make them with 72% cacao dark chocolate, pistachios, almonds, and cashews. This piece was only about 40-calories, and it curbed my sweet tooth! 

Cody and I ended the night with a movie - I had about a cup and a half of Boom Chicka Pop Sea Salt popcorn and a cup of caffeine-free tea from Republic of Tea. 

  • An important item not shown in these photos: Water! I have a 20 oz. water bottle with me all day long and refill it at least 5-6 times a day. Sometimes I’ll mix it up and squeeze some fresh lemons and oranges for more flavor, but besides coffee & tea, water is all I drink.
  • You’ll notice there’s no meat in these photos. I’m a vegetarian, so there are lots of eggs, lentils, beans, nuts, & seeds in my diet. 
  • I don't count my calories, macros, carbs, or anything on a daily basis. I do portion out quite a few of my foods, so I avoid mindless snacking, but I eat when I'm hungry and stop when I'm full. 
  • Majority of the day I'm eating plant foods, fruits, veggies, because they make me feel well and energized...but that doesn't mean you'll never see me eat a bowl of ice cream or some sweet potato fries! 

Struggling with your fitness or nutrition? Contact me to develop a program that best fits your needs and goals!