Eating with a Dietitian

Lynn Lanza
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,

  1. These are only my meals… If i get physically hungry between meals, I have a small snack 🙂
  2. I don’t have any food allergies, nor does anyone in my family.
  3. I’m not vegetarian or vegan, not that there’s anything wrong with this eating pattern.
  4. I enjoy being extremely active! Therefore, like I mentioned before, everyone’s dietary needs are different.
  5. 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.

One thought on “Eating with a Dietitian

  1. Marie Shadden says:

    Thanks for your help a few weeks ago with the gym-based high protein diet. I’ve since read that more protein may help those suffering from elusive thyroid mischief. At any rate, I’m still losing weight and getting stronger. However, you are quite right…….I cannot “steal” your menu plan. Colorful photos help though.

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