What We Eat in a Day as Registered Dietitian Nutritionists

A lot of people assume that all Nutritionists and Dietitians eat “perfect” diets all the time – that we’re only eating fruits and veggies and never eating anything fried or sweet. While it’s unrealistic to eat “perfectly” (and please define what a perfect diet actually is) 100% of the time, we encourage people to strive to eat clean, whole, real foods 80-90% of the time.

This is a more realistic and achievable expectation and it allows for people to eat something that feels a little naughty every now and then. Enjoying something that feels indulgent keeps you from feeling deprived which ultimately prevents an all-out binge. So what does a Nutritionist eat? Here’s what we ate the other day…
 

7 am 

• 1 large water bottle filled with filtered water and a packet of LMNT electrolytes
• 2 mugs of matcha mixed with Perfect Keto vanilla MCT oil powder and a generous pinch of Redmond real salt

Workout 

• 20-30 minutes of weight training and core work + 20-30 minutes cardio (it could be a HIIT workout or steady state)

OR

• 45-60 minutes of yoga
• We consumed a 24 oz. ice-cold water. Water is so important, always!

Breakfast

• 2 pasture-raised eggs cooking in coconut, avocado, or extra virgin olive oil, sautéed greens, topped with 1/2 large avocado or 1 small avocado and 1 Tbsp. hemp seeds
• 1/4 cup grain-free granola or 2 slices of our paleo banana bread
• 2 glasses iced green tea

Lunch 

• Zucchini noodles topped with sautéed shrimp
• Iced green tea
• 1 piece dark chocolate (Evolved 72%, or Hu cashew milk dark chocolate)

Mid-day snack (if necessary)

• Matcha latte: Whisk together 1/2 Tbsp. matcha, 2 scoops collagen peptides, 1/4 tsp. liquid monk fruit, and 12 oz. unsweetened vanilla almond milk

OR

• 1 packet F-Bomb macadamia nut butter

OR

• 1 cup unsweetened almond milk + 2 scoops collagen peptides + 1 Tbsp. freshly ground flax seeds + cinnamon (to taste)

Dinner 

• Pan-roasted wild Alaskan salmon (we love the crispy skin!) on top of salad
• Water

As you can see, there was lots of produce, a good amount of protein spread throughout the day, healthy fats in the salmon, avocado, hemp seeds, MCT and coconut oils, and room for an indulgent treat.

Eating this way leaves us feeling energized, allows us good recovery fuel for our workout, and ensures that we never feel deprived. For the night-time snack, we wrote “if necessary” because you should only eat if you’re hungry. Listen to your body. While night-time snacking in front of the TV or while checking emails might have been the norm, make sure it’s not because you’re bored.

NOTE: MCT oil is odorless, colorless, and stays liquid at room temperature. It’s a man-made saturated fatty acid from combining medium-chain triglycerides (MCT) from coconut and palm oil. It’s a “gold standard” supplement often added to smoothies, salad dressings, etc.

Let us know what you learned and what your typical day of eating looks like!

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