A sample day of balanced eats from an RD

Not sure how to balance your plate or what a balanced and nutritionally-dense day of eats looks like? Here are some ideas from a Registered Dietitian. 

Hi friends! Hope you’re having a wonderful morning! I’m off to the girls’ school for a couple of hours, catching a workout, and then putting the final touches on next month’s Fit Team workouts. I hope you have an amazing day!

For today’s post, I’m sharing a sample day of balanced eats! Balancing a plate is something that took me a while to figure out. When I was just getting started in my health journey, I was eating a lot of lonely carbs and skimpy meals, which often left me feeling hungrier and more tired throughout the day.

I finally learned how to incorporate protein, veggies, carbs, and healthy fats in my plate, and noticed that I had much more energy, I felt satisfied, and FINALLY saw results and fitness gains. I also learned the power of having REAL meals instead of micro-meals throughout the day. A 500-600 calorie breakfast keeps me satisfied throughout the morning sooooo much better than the 300 or so calorie breakfasts of the past.

I reached out to Mia to see if she’d mind putting together a day of “ideal” eats: satisfying and nutrient-dense meals.

Here’s what she put together! I enjoyed these meals myself so I could take some pics and report back. 🙂 Worth noting here that I order the grain-free granola and Siete tortillas from Thrive Market, including a ton of other pantry essentials and staples. My link gets you 40% off your first order!

A sample day of balanced eats from an RD

Early morning pre workout:

1 scoop protein powder & 1 banana

You want protein and simple, easy to digest carbs for a workout. Leave the fat for afterward so it doesn’t slow you down!

Breakfast 8am:

3 egg omelet with sautéed veggies (peppers, onions, mushrooms & asparagus), cooked in butter and sprouted sourdough bread

1/2 cup cottage cheese with blueberries & strawberries

Coffee with cream

Enjoy a big breakfast full of those nutrient dense eggs, protein, fiber and healthy fats! A small bit of carbs afterwards is ideal so the protein and fiber can balance the blood sugar.  Coffee always last, as caffeine is an appetite suppressant and can interfere with proper ghrelin signaling.

Lunch at noon:

White chicken chili made with bone broth


Siete tortillas

Breakfast and lunch should be the two largest meals of the day. Front load the protein and calories to help with satiety and balanced blood sugar all day.

Afternoon snack 3pm:

Full fat Greek yogurt (Since I don’t do reg yogurt, I just mix cashew yogurt with protein powder to up the protein content)


Grain-free granola

If you need an afternoon snack, I like reaching for a greek yogurt and berries with a garnish of grain-free granola or a snack plate of deli meat and cold veggies! Again, protein first and balance the blood sugar. 

(Example 176 why I don’t blog my meals anymore lol.)

Dinner 5:30pm:

Grass-fed meatballs

Whipped potatoes

Roasted carrots & Brussels sprouts in butter & coconut oil

(I had some gluten-free baguette with butter and salt instead of the potatoes)

Button up the day focusing on protein and fiber with a small amount of carbohydrates thrown in. Again, this meal is a great balance of protein, healthy fats, fiber and garnish of carbohydrates.  If you’re not very active after dinner, consider mashed cauliflower instead of mashed potatoes or have a smaller portion.  Earlier dinner for a 9pm bedtime will help with overnight blood sugar regulation and restorative sleep.

So, tell me friends: what’s on the menu today? I’d love to hear if you have any healthy meal ideas you’re loving lately!

Here are some of my go-to healthy breakfast, lunch, and dinner ideas and kid-friendly meal ideas.

Have a great day and I’ll see ya in the morning with a new podcast episode!



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