My Nutrition Overview
As a registered dietitian, I’m often asked what I eat on a typical day. One of the biggest misunderstandings regarding nutrition is thinking there is a one-size-fits-all approach. Each person is unique and has specific nutritional needs. I’d like to share with you what works best for myself and also find a nutrition plan that works best for you!
Calories and carbohydrates should always match your current health status, metabolic rate, personal goals and activity level. As an example, the longer, harder and/or faster you drive your car the more fuel you will need to compensate. Applying this concept into my own personal meal planning, fueling equates to eating the right amount of carbohydrates to have energy for my exercise regimen. Based on my goals, I include more calories from starchy carbohydrates (oats, rice, potatoes) when I train and on non-training days, I will lower my total calories by eating more fibrous vegetables.
Fueling early and finishing the day on empty is my personal philosophy as it relates to calorie distribution. I consume higher calorie, starchy carbohydrates early in the day and consume lower calorie, high fiber vegetables for dinner to limit calories before bed. I like to allow 3 hours between my last meal of the day and bedtime. I find this approach ideal for optimizing my health and body composition. My protein intake stays above 1 gram of protein per pound of total bodyweight daily. I eat combinations of low-fat protein and fiber at every meal. When I eat protein and fiber together, it helps balance blood sugar levels that sustains my energy throughout the day.
Regarding meal frequency, there is a large amount of data and research to suggest anywhere between three and five meals is optimal for building healthy lean tissue. My personal preference is eating 5-6 times a day out of habit. I have a meal or snack every three to four hours and drink at least half my body weight in ounces of water. I begin the day with 16oz of water upon waking, plus bring a liter of water to the gym as dehydration leads to early fatigue during workouts.
I follow a split strength training routine 5-days a week and include an active recovery day on Sundays where I will start my day with 90-mins of low intensity steady state cardio before breakfast. I enjoy getting my “Sunday steps” every weekend. It is a nice way to get outside, enjoy nature and soak in some Vitamin D and sunshine. I also include a calorie bump day, eating sushi on Fridays. Lots of protein and rice to carb load before leg training on Saturdays, my personal favorite!
Meal 1 – Pre-Workout Meal
10 egg whites
1 cup oats
1 orange
Meal 2 – Post Workout Shake
1 scoop whey protein isolate
5 g creatine
Meal 3 – Post Workout Meal
7 ounces grilled chicken breast
¾ cup white rice
½ avocado
Meal 4 – Lunch
7 ounces grilled chicken breast
12oz sweet potato wedges
Meal 5 – Mid afternoon
2 scoops whey protein isolate
1 cup oats
1 tsp Maca
12oz water
1 cup strawberries
Meal 6 – Dinner
7 ounces cod
12 spears asparagus
½ avocado
In conclusion, my nutrition regimen is what works best for me. I’d love to help create a customized meal plan that is best for you in achieving your unique health goals. Tailoring nutrition strategies to fit your specific needs, whether you’re managing a medical condition, seeking weight management, or simply striving for better overall wellness is the key to success. Unlike generic plans, a personalized approach ensures that your nutrition is aligned with your preferences, lifestyle, and nutritional requirements, making it easier to maintain long-term success. As a registered dietitian, I will also provide ongoing support and adjustments, helping you navigate challenges and keep progressing. I look forward to working with you, schedule your free consultation today!
