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 (our team RD) 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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  1. Julie on April 27, 2022 at 9:59 pm

    Would love to know what protein powder you use!

    • Leah on April 28, 2022 at 12:47 am

      Me too!

  2. Katie on April 28, 2022 at 6:52 am

    I find this so concerning and as a registered dietitian, I have to say something. Saturated fats are not healthy fats. The evidence clearly shows that replacing saturated fat with polyunsaturated fats improves the lipid profile and reduces risk of cardiovascular disease. Why not showcase a meal pattern that more aligns with a Mediterranean diet style of eating that the evidence clearly shows as health promoting on so many fronts?

    • Fitnessista on April 28, 2022 at 1:48 pm

      I asked Mia to chime in here, too, but just wanted to recommend the book Deep Nutrition if you haven’t read it already. She dives into why PUFAs can be harmful, why animal fats shouldn’t be feared, and also that Americans have a misconception of the Mediterranean Diet. I learned so much from it, and as an MD, she backs everything up with research

    • Mia on April 28, 2022 at 2:21 pm

      Hey Katie-

      Feel free to share and email your research to Gina. I’d be curious as to what population you work with. What tests are you running? Which lipid panels are you examining? Who is funding the research that you are referencing? I hope you’re able to look past the black and white and examine what it is about this post that is so triggering to you.

  3. Allison on April 28, 2022 at 10:49 am

    When did you become an RD – is this from that 3 day course you took from Precision nutrition? I know that Kath and Anne (Fannetastic Food) both went to school for years to get their degrees?

    • Fitnessista on April 28, 2022 at 1:36 pm

      A Registered Dietitian wrote this post! I just followed the meals for a day and took pics – it explains it all if you read the intro 🙂

    • Fitnessista on April 28, 2022 at 1:37 pm

      also, maybe i’m slow, but PN took me way longer than 3 days to complete lol

  4. Mia on April 28, 2022 at 2:16 pm

    Hey Allison-

    I’m sorry this post doesn’t resonate with you. This is just a sample day of balanced, healthy eating that may be useful for those that are currently starving themselves on a low calorie, nutrient poor diet. The point is to showcase how to balance macronutrients and still enjoy your food. This was created at a request of many of our clients. Hope you can find what works for you.

  5. Rebecca on May 2, 2022 at 7:46 am

    Thank You Gina for serving our community!
    This is such a helpful way to SEE how to incorporate proteins and other essential macros. I think that is the best way for each one of us to look at it. We can all decide what types of foods we can fill in these blanks with. Everyone is bio-individual and there is no one size fits all way to eat. I think Gina and Mia lay that out and we determine what feels good for our bodies through our own experiences.

  6. Deepti on May 2, 2022 at 2:02 pm

    I love these type of posts so much! This one especially since it had the RD spin on it 🙂

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