What This Dietitian Eats in a Day

Many of you have been asking and today, I’m finally sharing what this dietitian eats in a day! By this dietitian, I mean me. I often ask my patients for a 24-hour food recall to assess their nutrition. I ask them what they eat on a regular day and at what times. This is what…

Many of you have been asking and today, I’m finally sharing what this dietitian eats in a day! By this dietitian, I mean me.

I often ask my patients for a 24-hour food recall to assess their nutrition. I ask them what they eat on a regular day and at what times. This is what I feel like I’m doing right now. I’m giving you guys my 24-hour food recall. Maybe a little more detailed than what I usually get from my patients!

Keep in mind that what I eat changes from one day to the other. I decided to give a few examples per meal and snack to give you a better idea of what I eat. I feel that sharing only one day as an example wouldn’t be representative. That day could be healthier than others or very different than others. So, instead, I’m sharing a few examples to give you an idea of how I generally eat.

I also want to note that I’m not suggesting I eat perfectly and that you guys should eat this way as well. Everyone is different. This is what works for me.

Also, this is not a representation of all dietitians. We’re people too and we’re all different and have our own preferences. You’ll notice that I eat a mostly vegetarian diet. No, I’m not vegetarian, but I do eat a plant-based diet 99% of the time. Again, this is a personal preference. It’s what makes me feel my best and what I truly enjoy eating.

I’ll share other posts like this as my meals and snacks change – It usually changes a bit with the seasons. For now, I hope you enjoy my first edition of what I eat in a day!

Breakfast (6:15 am)

During the week, I wake up at 5:45 am, roll out my mat and do 15 minutes of light yoga, followed by 1-5 minutes of meditation or deep breathing (I’m far from being good at meditating, but I’m trying!). I then take a shower and make breakfast. Personally, I don’t like having something savory first thing in the morning, so you may notice that my breakfasts are a little more carb-based. I do make sure to include some protein, usually in the form of nuts or seeds.

My breakfast is usually one of three things:

I also drink decaf coffee almost every morning. I switched to decaf a few months ago as the caffeine was making me overly anxious and shaky.

Finally, I’m not much of a smoothie person in the morning. I don’t find it satisfies me enough – I prefer eating my food rather than drink it. You’ll see that I do enjoy smoothies as snacks though.What This Dietitian Eats in a Day

What This Dietitian Eats in a Day

Morning Snack (9:30-10:00 am)

Most days, I have a morning snack. These are my go-to’s:

  • Fruit (whatever’s in season)
  • Plain yogurt with fruit – I like to thaw some frozen mangoes or berries and add it to my yogurt. I sometimes add ground flax seeds as well.
  • Homemade granola bar, energy bite or other sugar-free homemade treat – If I’m testing a new recipe, I’ll have that. If not, the ones I tend to make often are my seriously addictive no-bake granola bars and my sugar-free banana bread.
  • A small portion of nuts and seeds with dried fruits (usually raisins)

What This Dietitian Eats in a Day

What This Dietitian Eats in a Day

Lunch (Noon)

When I’m at work, I often have leftovers from supper (see below). If not, I’ll usually make one of these two:

  • A sandwich. It could be a mashed chickpea sandwich or a hummus, cheese and avocado sandwich. I’ll make a nut butter sandwich if I have absolutely no time or ingredients.
  • A quinoa salad. This is so easy to make and I use whichever vegetables and legumes I have on hand. This Greek quinoa salad and this southwestern quinoa salad are my favorites, although I don’t usually follow a recipe.

I’ll usually have a few things on the side:

  • Raw vegetables (carrots, cucumbers, celery, etc.), possibly with hummus
  • Fruit

Quick & Easy Chickpea Salad Sandwich

Lunch Box Southwestern Quinoa Salad

Afternoon Snack (4:00 pm)

I used to eat supper at 4:30 or 5:00 and skip an afternoon snack. Now, as I finish work at 3:30 and Shaun only comes home around 6:15, I started having a snack after work. I walk home from work, so I usually arrive home hungry. I also like to workout after work, so I need the energy! Here are my favorite snacks:

  • Homemade sugar-free treat. This would be the same as what I mentioned in my morning snack.
  • A small apple or banana with peanut butter and unsweetened chocolate.
  • A small green smoothie.

I then wait a bit to digest and do a workout. It could be a run, a 20-minute strength training workout in our apartment gym or a short hike in the park. Whatever I feel like doing. This would be 3-4 times a week. On other days, I do some work until Shaun gets home.

What This Dietitian Eats in a Day

Supper (6:30 pm)

Supper could be anything, but here are a few things I make regularly:

  • A large salad with roasted chickpeas, potatoes (or sweet potatoes) and tahini dressing
  • A bowl of curry or soup using the vegetables and legumes I have on hand. A good clean-out-the-fridge meal. I usually serve it with one or two slices of whole grain bread.
  • Fish with roasted sweet potatoes and greens.
  • Veggie burger with a side salad (I almost always have a few batches of veggie burgers in the freezer for quick weeknight meals).
  • Pasta (it could be leftover vegetarian lasagna I made over the weekend or just pasta with a homemade sauce I have in the freezer). I try to make a side salad with it.
  • 2-egg vegetable and cheese omelet with 2 slices of whole grain bread. I never eat eggs for breakfast, but I love having it for supper. It’s usually what I have by the end of the week when my fridge is empty.

I almost always finish my supper with something sweet. It could be a piece of homemade sugar-free treat (if I haven’t had 1-2 pieces already!), fruit or even a small piece of unsweetened chocolate or carob chips.

What This Dietitian Eats in a Day

Evening Snack 

I rarely have an evening snack. Typically, I go to bed around 9:30-10:00 pm, so I don’t feel hungry enough for a snack. I also don’t like to go to bed feeling too full. The only time I have a snack in the evening is when we’re watching a movie at home and make homemade popcorn (maybe once every two weeks).

A Note on Meal Prep

Since I work full time and never get enough light during the week for food photography, I tend to cook a lot during the weekends. Weekends are when I test and photograph my recipes, but it also serves as a sort of meal prep. I make several recipes over the weekend and have leftovers most of the week. I love to make large pots of soups or curries on the weekends, homemade bread, quinoa salads for lunches, hummus or a sugar-free treat for snacks. That way, lunches are packed quickly in the morning and it gives me more time in the evenings to work or relax. On weekends, I also like to try new recipes from my favorite cookbooks to make a change. My favorite cookbooks are the Oh She Glows cookbooks one and two and the Half Baked Harvest cookbook when making something special.

For more information, you can look at what I keep in my pantry! You can also find the answer to many of your questions in my FAQ page.

What are your go-to meals and snacks? Do you often make your own thing or do you tend to follow recipes? I would love to hear your thoughts!

more recipes

45 Balanced Vegan Meal Prep Recipes
White Chocolate Cups With Strawberry Chia Jam
Nutrition Tips to Improve your Health Without Dieting
Tofu Broccoli Peanut Bowl

search recipes

Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.