When I tell people that I’m a nutritionist, they automatically expect me to be a kale-worshiping, veggie-loving, anti-sugar professional who they need to defend their food choices to. That, or they are super curious about how and what I eat, if I “cheat”, if I have pizza, and if sugar is part of my diet. This post is intended to dispel any of these myths and set the record straight: I might be a nutritionist, but I’m not perfect. Here’s what a nutritionist eats in a day, Kelly-style.
I might be a nutritionist, but I’m not perfect
There was a time when I thought to be in optimal health, I needed to eat vegan. There was also a time where I believed I needed to cut out all of the sugar in my life. Another time I thought maybe I had to eat paleo.
Honestly, all this did was confuse my body. After my formal education in nutrition I understand that no ONE diet works for everyone, and I also understand that restriction and food rules can be just as or even MORE stressful than consuming “bad” foods. I mean, what is a “bad” food anyway?
What a nutritionist eats in a day
I want to make it clear to you that I am not one of those magical unicorn people who 100% avoids sugar, gluten, dairy, fried foods, pizza, etc. I’m going to go through what I eat in a day, but I will also explain where I might indulge and what works for me. Hopefully this gives you some permission to turn inwards and figure out what works for you too. If you need any help in that department, click the “contact me” link at the top and let’s chat. I can help you navigate the diet BS and figure out what makes you feel GOOD.
Puppy is barking – time to wake up!
The first thing I do is drink a glass of water. I might not drink the entire glass. Depends how I feel. But I’m usually thirsty and we are dehydrated when we wake up. Water helps our body flush out the toxins that our liver has been working on in the night so it’s a good practice to get into.
Level Up: If I have lemons, or if I’m feeling like I want a little boost, I squeeze half a lemon into my water. This is awesome for skin health, digestion and detoxification!
Lately I’ve been making a decaf latte after I drink my glass of water. I can’t have full-caffeine coffee because of my burnout (now it makes me super anxious), so I usually make a version of this recipe and enjoy it before I eat breakfast. I have my coffee first because it can interfere with your digestion. That’s why you don’t want to have coffee and eat at the same time.
What to eat for breakfast? A smoothie obviously.
I’m a smoothie girl through and through. If you follow me on instagram (@kellymnutirition) then you know just HOW often I drink smoothies. Hint: every single day.
I vary my smoothie recipe every day, but the one thing I keep consistent is adding some form of vegetables. I have lots of smoothie recipes on here, and you’ll notice that they’re all very balanced in terms of fruit/veggie/healthy fat/protein ratio. It’s important to have enough fibre, protein and healthy fat in your smoothie to balance out the sugar from the fruit. This will help balance your blood sugar for the day (aka. you become less hangry, irritable, tired) and keep you feeling full until lunch.
Most days I will also add in my Pranin Organic vitamins. I use their A-Z multi, their vitamin B and vitamin C powders. They are amazing high quality, 100% real food vitamins. I’ve been using these products for two years now and they’ve played a big part in my burnout recovery and current health.
Here are some of my favourite smoothie recipes:
…can you tell I also like chocolate?
It’s time for lunch!
You might ask… where’s your snack Kelly? And some days I need a snack. The best mid-morning snack is something like raw nuts (I like walnuts), but it’s very rare. Usually I am good until lunch thanks to my delicious and nutritiously balanced smoothie.
Lunch is always leftovers from the night before. Mike and I are super pro batch cookers and always make more than we need. Each of us always have a leftover container of dinner and eat it for lunch the next day.
I always ensure every meal has the following: tons of vegetables, a source of starchy carbohydrates (either starchy veggies or whole grains), a healthy fat, and a protein source. In this meal, I have all four! While this is a vegetarian meal, you could easily swap out the chickpeas for chicken.
The ingredients can vary a ton, but here is a real life lunch that I ate recently:
- Organic brown rice
- Cooked chickpeas
- Mixed vegetables (kale, carrots, zucchini)
- Coconut curry sauce (red curry paste + coconut milk)
Some ingredients provided by Healthy Planet.
If you find yourself needing a mid-afternoon snack, this might mean that you lunch wasn’t properly balanced in terms of protein, fat and fibre. However, it might also just be because your metabolism is very efficient or you’re a gym rat and you just need to eat more regularly. I often need a snack when I get home from work around 4pm. Typically a very easy snack of peanut butter on Mary’s crackers hits the spot! In terms of nutritional value, almond butter is better than peanut butter for a few reasons, but I have a sensitivity to almonds so I just stick to my PB! Sometimes I’ll use sunflower seed butter.
Dinner is served!
Then it’s time to EAT AGAIN! Mike and I make dinner based on what we’re feeling. We rotate proteins throughout the week: organic chicken, organic lean ground beef, organic pork, wild caught salmon, lentils and beans, etc. This allows us to get a variety of nutrients and enjoy lots of different flavours and foods. We usually have chicken more regularly, but that’s because we buy in bulk and batch cook. We usually cook 5-7 chicken breasts at a time, and then shred the ones we don’t want into individual portions, and freeze them for later. They’re so good to add to soups and other meals as we need during the week.
Again, we strive for balance between proteins, healthy fats, starchy carbs, and vegetables. This just happens to be another vegetarian dish, because the pasta is made from chickpeas and red lentils! That means it’s high in fibre and protein.
Loaded with broccoli, cabbage, swiss chard – another 6 vegetables that are different than what I ate at lunch. Again, we like to vary our vegetable intake to ensure we’re eating a variety of vitamins and minerals.
To give this a cheese flavour without any dairy, I added nutritional yeast. This is a must-have if you’re vegetarian or dairy-free, I find it makes one of the best “cheesy” substitutes for sauces.
Don’t forget about dessert…
I am a big sweet tooth, chocolate lover and sugar junkie. I try to keep my sweet tooth in check by making sure all of my meals are balanced and my blood sugar stays stable throughout the day. BUT! I always enjoy a little treat after dinner. Sometimes it’s Giddy YoYo (this one is my favourite, but this one is a very good sugar-free chocolate). I wrote a whole post on how dark chocolate is actually GOOD for you, so if you’re not yet convinced, go have a peek.
If I don’t have chocolate in my house, I make my own (thanks to this recipe). Super easy and super quick – plus you can “batch-prep” this one and just enjoy it throughout the week!
That’s about it for what a nutritionist eats in a day!
So that’s what a nutritionist eats in a day – Kelly style. What do you eat in a day? Does it look anything like this? Do you meal/batch-prep or do you fly by the seat of your pants?
This post was sponsored by Healthy Planet Canada. Thank you for continuously supporting this website and my mission to share holistic nutrition tips and tricks to optimize your health. Save 10% on your purchase of $150 or more with code ‘KELLYHEALTH’.