{"id":3106,"date":"2022-04-27T19:36:23","date_gmt":"2022-04-27T19:36:23","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=3106"},"modified":"2022-04-27T20:18:27","modified_gmt":"2022-04-27T20:18:27","slug":"a-sample-day-of-balanced-eats-from-an-rd","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/a-sample-day-of-balanced-eats-from-an-rd\/","title":{"rendered":"A sample day of balanced eats from an RD"},"content":{"rendered":"

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.\u00a0<\/em><\/p>\n

Hi friends! Hope you\u2019re having a wonderful morning! I\u2019m off to the girls\u2019 school for a couple of hours, catching a workout, and then putting the final touches on next month\u2019s Fit Team workouts.<\/a> I hope you have an amazing day!<\/p>\n

For today\u2019s post, I\u2019m 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.<\/p>\n

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.<\/p>\n

I reached out to Mia to see if she\u2019d mind putting together a day of \u201cideal\u201d eats: satisfying and nutrient-dense meals.<\/p>\n

Here\u2019s what she put together! I enjoyed these meals myself so I could take some pics and report back. \ud83d\ude42 Worth noting here that I order the grain-free granola and Siete tortillas from Thrive Market,<\/a> including a ton of other pantry essentials and staples. My link<\/a> gets you 40% off your first order!<\/p>\n

A sample day of balanced eats from an RD<\/h2>\n

<\/a><\/h3>\n

Early morning pre workout:<\/h3>\n

1 scoop protein powder & 1 banana<\/p>\n

You want protein and simple, easy to digest carbs for a workout. Leave the fat for afterward so it doesn\u2019t slow you down!<\/em><\/p>\n

<\/a><\/em><\/p>\n

Breakfast 8am:<\/h3>\n

3 egg omelet with saut\u00e9ed veggies (peppers, onions, mushrooms & asparagus), cooked in butter and sprouted sourdough bread<\/p>\n

1\/2 cup cottage cheese with blueberries & strawberries<\/p>\n

Coffee with cream<\/p>\n

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. \u00a0Coffee always last, as caffeine is an appetite suppressant and can interfere with proper ghrelin signaling.<\/em><\/p>\n

Lunch at noon:<\/h3>\n

White chicken chili<\/a> made with bone broth<\/p>\n

Avocado<\/p>\n

Siete tortillas<\/p>\n

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.<\/em><\/p>\n

<\/a><\/p>\n

Afternoon snack 3pm:<\/h3>\n

Full fat Greek yogurt (Since I don\u2019t do reg yogurt, I just mix cashew yogurt with protein powder to up the protein content)<\/p>\n

Berries<\/p>\n

Grain-free granola<\/p>\n

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.\u00a0<\/em><\/p>\n

<\/a><\/p>\n

(Example 176 why I don’t blog my meals anymore lol.)<\/p>\n

Dinner 5:30pm:<\/h3>\n

Grass-fed meatballs<\/p>\n

Whipped potatoes<\/p>\n

Roasted carrots & Brussels sprouts in butter & coconut oil<\/p>\n

(I had some gluten-free baguette with butter and salt instead of the potatoes)<\/p>\n

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. \u00a0If you\u2019re not very active after dinner, consider mashed cauliflower instead of mashed potatoes or have a smaller portion. \u00a0Earlier dinner for a 9pm bedtime will help with overnight blood sugar regulation and restorative sleep.<\/em><\/p>\n

So, tell me friends: what\u2019s on the menu today? I\u2019d love to hear if you have any healthy meal ideas you\u2019re loving lately!<\/p>\n

Here are some of my go-to healthy breakfast, lunch, and dinner ideas<\/a> and kid-friendly meal ideas.<\/a><\/p>\n

Have a great day and I\u2019ll see ya in the morning with a new podcast episode!<\/p>\n

xo<\/p>\n

Gina<\/p>\n

The post A sample day of balanced eats from an RD<\/a> appeared first on The Fitnessista<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

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.\u00a0 Hi friends! Hope you\u2019re having a wonderful morning! I\u2019m off to the girls\u2019 school for a couple of hours, catching a workout, and then putting the final touches on\u2026
\nThe post A sample day of balanced eats from an RD appeared first on The Fitnessista.<\/p>\n","protected":false},"author":1,"featured_media":3108,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/3106"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=3106"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/3106\/revisions"}],"predecessor-version":[{"id":3113,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/3106\/revisions\/3113"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/3108"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=3106"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=3106"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=3106"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}