Registered Dietitian and Certified Diabetes Educator
Over my career as a Registered Dietitian I’ve often had many patients ask me, “Just tell me what you eat?”, but every person’s dietary needs are different, therefore what I eat is likely not appropriate for many of my patients. Also, my food preferences and food cultural norms are also likely different from my patients.
A few things to get out of the way,
- These are only my meals… If i get physically hungry between meals, I have a small snack 🙂
- I don’t have any food allergies, nor does anyone in my family.
- I’m not vegetarian or vegan, not that there’s anything wrong with this eating pattern.
- I enjoy being extremely active! Therefore, like I mentioned before, everyone’s dietary needs are different.
- Despite what most of my patients think, I do not calculate the nutritional info of everything I eat. I eat whole, real foods, mostly fruits and vegetables, eat when I’m physically hungry and stop when I’m physically satisfied.
Breakfast: 2 eggs, a few tbsp cheddar cheese, 1 high fiber flax carrot muffin, 2 orange slices- left over from lunch the day before 🙂
Lunch: Italian Chicken and Vegetable Pasta Salad
(Whole wheat Rigatoni, diced Grape Tomatoes, Bell Pepper, Zucchini, Kalamata Olives, Garlic and Red Onion, 2 tbsp crumbled Feta Cheese, 2 oz diced grilled chicken breast, dried Oregano, Red Wine Vinegar and Olive Oil all over a bed of diced Romaine)
Dinner: Grilled Salmon, Corn on the Cob and a large Green Salad with Avocado.
Breakfast: “PB and J” smoothie with
(frozen Mixed Berries, Natural Peanut Butter, a few tbsp Whey protein powder, 1 tbsp ground Flax, 1 tbsp Chia Seeds, 1 tbsp PB2, unsweetened, ~1 cup unsweetened vanilla almond milk, 2 cups kale
Lunch: Spring mix with leftover Italian chicken and vegetable pasta salad from Lunch Monday and grilled salmon leftover from dinner Monday.
Dinner: Grilled shrimp with brown rice and an Asian slaw with raw cabbage, shredded carrots, , diced snap peas, i few chopped cashews, diced red onion and garlic, and sesame oil/rice vinegar dressing.
Breakfast: Pomegranate seeds with plain greek yogurt, 1 tbsp ground flax, 1 tbsp chia seeds, 1 tbsp granola
Lunch: Homemade version of Zupas California Protein Cobb salad with: 2-3 cups spring mix, cherry tomatoes, 1/4th cup avocado, 2 oz chicken, 1 hard boiled egg, 2 oz goat cheese, 1/4 cup black olives, 1/4th cup edemame
Dinner: grilled chicken breast with 1 ear of corn and garlic roasted green beans.
Breakfast: 1 slice of Dave’s Killer bread split in half. On one half, 1 over easy egg with 1 tbsp pesto; On the other half, 1 tsp strawberry preserves and 1 over easy egg on the side.
Lunch: Mason jar taco salad
(I LOVE Mason jar salads when I know I’m going to have a busy week and don’t have time to worry about food prep) with lettuce, tomato, red onion, bell pepper, ground turkey and mashed pinto beans, a few tbsp cheddar cheese, black olives, corn, salsa, and a ~1 tbsp good quality ranch (my favorite is Lighthouse farms- when you use a higher quality dressing you don’t have to use as much!)
Dinner: 2 slices homemade pizza with garlic roasted green beans (we clearly bought way too many of these, but they are our absolute favorite!)
Breakfast: “Green machine banana, chocolate and peanut butter smoothie”: 2 cups kale, 1 small banana, 2 tsp unsweetened cocoa powder, 2 tbsp natural peanut butter, 1.5 tbsp unflavored whey protein, 1.5 tbsp PB2 peanut butter protein powder, 1 tbsp ground flax, 1 tbsp chia seeds, ~1 cup unsweetened almond milk + ice
Lunch: 2 slices leftover homemade pizza and 2 cups raw carrots, snap peas and tomatoes
Dinner: Yes, dietitians have “sometimes choices” as well. Friday was my Sushi treat!
To plan your next meal with Lynn, call (480)704-3474 to schedule today.