What I Eat in a Day (Anne)

As a registered dietitian, people often ask me what I eat in a typical day. I think many expect some elaborate, gourmet meals, but the reality is quite the opposite. I’m not a foodie or a fancy cook—I simply like to eat nutritious food that keeps me energized and feeling good throughout the day. Here’s a glimpse into my typical routine, along with some tips for making healthy eating work in a busy life.

Breakfast: Smoothies to Start the Day Strong

Most mornings, I start my day with a smoothie. It’s one of my favorite meals because it’s quick, easy, and packed with nutrients. A typical smoothie for me includes:

• Frozen berries
• Handfuls of spinach
• Protein powder and/or collagen powder
• Ground flaxseed for some fiber and healthy fats
• Liquid multivitamin/mineral

Sometimes I switch it up by adding nuts, nut butter, or yogurt for extra protein and creaminess. This combination keeps me full and satisfied until lunchtime without feeling sluggish. I love that I can sneak in extra veggies, too, which makes me feel like I’m already off to a great start.

Tip: Smoothies are a fantastic way to pack in a lot of nutrition with minimal effort. You can mix and match ingredients to fit your taste or dietary needs, and they’re easy to take on the go.

Lunch: Salad Bar or Leftovers – Flexibility is Key

My lunch routine is less predictable. I work both as a nutrition counselor and an Extension Specialist in nutrition at Colorado State University, where I help create nutrition programming for the state. When I’m on campus, I’m lucky to have access to a salad bar, which is my go-to lunch. I love loading up a green salad with tuna, blue cheese, nuts, dried fruit, and whatever veggies I can find. It’s a great balance of protein, healthy fats, and fiber, which helps keep my blood sugar stable and my energy up throughout the afternoon. On the days when I’m not on campus, I usually pack leftovers from dinner. I don’t mind eating the same meal twice if it’s something I enjoy!

Tip: If you have access to a salad bar, take advantage of the variety it offers. For those packing lunches, aim for a mix of protein, healthy fats, and fiber to keep your energy steady for the rest of the day. Leftovers are a great way to minimize prep time.

Dinner: Simple and Nutritious with My “Salt and Pepper Surprise”

When it comes to dinner, I’ll be honest—I’m not a great cook, and I don’t particularly enjoy cooking. That said, I still prioritize nutrition. One of my go-to meals is what my family affectionately calls my “salt and pepper surprise”; This is my easy, no-fuss way to make a balanced dinner. Everything gets tossed in olive oil, salt, and pepper, then roasted in the oven. This usually includes chicken thighs, cubed sweet potatoes, and whatever vegetables I have on hand—broccoli, cauliflower, or green beans are my favorites. It’s simple, nutritious, and doesn’t require much effort or fancy seasoning.

Tip: Roasting is a great way to cook a variety of foods with minimal cleanup. Don’t be afraid to use frozen veggies if you’re short on time—they roast just as well as fresh ones!

Snacks: Keeping it Minimal but Nutritious

I’m not much of a snacker, but I do keep a few things on hand in case I get hungry between meals. I like to have nuts, cheese, and an apple nearby. These snacks are quick, easy, and nutrient-dense, giving me a good balance of protein, healthy fats, and fiber.

Tip: Choose snacks that combine protein, fat, and fiber for sustained energy. Keeping a few staples on hand, like nuts or fruit, helps prevent reaching for less nutritious options when hunger strikes.

Final Thoughts: Simple Eating, Maximum Nutrition

My approach to eating is all about balance and simplicity. I don’t spend hours in the kitchen, but I do prioritize meals that keep me feeling good and nourished. If you’re busy like me, don’t feel like you need to make elaborate meals to eat well. Simple, nutrient-dense meals can be easy to prepare and satisfying.