The health and fitness industry being overloaded with biased information has made it difficult to know what we actually should be eating in a day. Between keto, vegan, paleo and every other diet out there, we started to wonder what a dietitian actually eats in a day. So we decided to ask Chelsey Amer, a registered dietitian and founder of Chelsey Amer Nutrition, for some insight. “I know nutrition is confusing,” she says. “If I weren’t a dietitian, I would be confused too!”
If you want to forget about trending and instead eat a balanced, whole-food diet, check out these recipes from Chelsey for a full day of clean eating! “We’re all unique, which is why what works for me, your friend, co-worker or partner won’t necessarily work for you,” she says. “You need to discover what helps your body work its best, but I hope my recipes will help you get started!”
What a dietitian eats for breakfast:
2 Ingredient Egg Muffins
“This 2 Ingredient Egg Muffins recipe is my morning staple. Having a grab-and-go breakfast option that’s full of protein is essential for a busy and healthy lifestyle. I make these muffins over the weekend and enjoy them all week long.”
- – Prep time: 5 minutes
- – Cook time: 25 minutes
- – Total time: 30 minutes
- – Yields: 12 egg muffins
- – Serving size: 3 egg muffins
1 serving:
Calories: 229.5 | Carbs: 2.5g | Fat: 14g | Protein: 20g
Ingredients
- – 8 whole eggs
- – 1 10-oz. package frozen spinach, thawed with excess water drained
- – Spices of your choice (recommended spices include salt and pepper, turmeric, oregano or garlic powder)
- – Cooking oil for coating muffin tin
Click here to view the full recipe.
What a dietitian eats for lunch:
Creamy Avocado Pasta with Cherry Tomatoes and Zucchini
“For a plant-based lunch, I like to use a high-protein pasta, like edamame pasta. Gluten-free, grain-free, dairy-free and vegan, this usually less healthy dish gets a healthier makeover but feels just as decadent.”
- – Prep time: 5 minutes
- – Cook time: 6 minutes
- – Total time: 11 minutes
- – Yields: 4 servings
1 serving:
Calories: 287 | Carbs: 27g | Fat: 11g | Protein: 24g
Ingredients
For the sauce:
- – 1 cup avocado (chopped, not fully mashed)
- – 2 cloves garlic, chopped (or 1 teaspoon chopped garlic)
- – 3 cups baby spinach (organic preferred)
- – 1 cup unsweetened coconut milk
- – 1 tablespoon lemon juice
- – ¼ teaspoon ground black pepper
- – 1 teaspoon dried basil
- – ¼ to ½ teaspoon salt
- – 1 teaspoon no-salt seasoning
For the pasta:
- – 8 oz. spaghetti (I use Seapoint Farms Organic Edamame Spaghetti)
- – 1 cup cherry or grape tomatoes
- – 1 medium zucchini, sliced lengthwise and chopped into half moons
Click here to view the full recipe.
What a dietitian eats for a snack:
Chunky Monkey Chia Pudding
“For a snack that tastes like dessert but is every bit delicious and full of good nutrition, try this Chunky Monkey Chia Pudding. It makes the perfect breakfast, snack or healthy dessert alternative. Full of protein, fiber and healthy fats, it will help you overcome your mid-afternoon crash.”
Yields 1 serving:
Calories: 308 | Carbs: 22g | Fat: 10 | Protein: 31g
Ingredients
- – 2 tablespoons chia seeds
- – 1 tablespoon cacao powder
- – Dash of cinnamon
- – ¼ banana
- – ½ cup milk of choice
- – 1 scoop protein powder, like Chocolate AfterBurn
Click here to view the full recipe.
What a dietitian eats for dinner:
Easy Dijon Baked Salmon
“If you think you don’t like salmon, you have to try this Easy Dijon Baked Salmon. It’s so easy to make and full of flavor! Take a break from your usual chicken and pair with your favorite vegetable for a balanced meal.”
- – Prep time: 3 minutes
- – Cook time: 12 minutes
- – Total time: 15 minutes
- – Yields: 4 servings
1 serving:
Calories: 281 | Carbs: 1g | Fat: 14g | Protein: 35g
Ingredients
- – 4 6-oz. salmon filets (wild fish preferred)
- – Olive oil spray (I use a Misto)
- – Pinch of salt and pepper
- – ¼ ½ teaspoon smoked paprika
- – 1 tablespoon Dijon mustard
- – ½ teaspoon brown sugar, date sugar or coconut sugar
Click here to view the full recipe.
To hear more from Chelsey, tune into her episode on the Coffee & Kettlebells podcast!
Photos courtesy of Chelsey Amer Nutrition.