Wondering what a dietitian consumes in a day? Guided by the approach of mindful consuming, Gaby Vaca-Flores, RDN, CLE, shares her fundamental nutritional expert food journal.

My healthy and balanced as well as well balanced consuming perspective can be summarized in 3 words: very easy, well balanced, as well as likewise adaptable.

Why I Exercise Conscious Consuming

For years, I’ve proactively worked to remove myself from mainstream diet regimen society that markets rigorous consuming policies. A huge component of my separating treatment was getting in tune with my desires as well as volume tips, my choice as well as food options, along with my actions around food options.

Now, I use my consuming ideology to drive each of my food options– as well as likewise I really feel excellent! I have the capacity to continue reaching new spots in my wellness as well as health purposes, without needing to ever hesitate foods I such as or really feel that I’m limiting myself.

Many individuals describe this dietary approach as conscious consuming. The great factor worrying taking in mindfully is that regardless of your food restraints, diet regimen choices, or objectives, the specific very same concepts can regularly use.

Gaby Vaca-Flores, RD, in the kitchen to set up her nutritionist food diary for mindful eating

What a Dietitian Consumes in a Day

To see my variant of very easy, well balanced, along with adaptable recipes, preserve analysis!


Before consuming breakfast, I emphasize to consume alcohol at the very least fifty percent of my 32- ounce canteen.

In spite of prominent misunderstandings, there’s no concrete advantage to alcohol usage water very first factor in the morning. I simply enjoy doing it since when my mornings acquire hectic (which are most mornings), I typically forget to consume alcohol sufficient water. By alcohol consumption extremely initial point, I start my water usage for the day.

This is in addition when I take my day-to-day pre- as well as probiotics.

Woman's hand filling water bottle at the sink to start her day by hydrating and taking vitamins


As a self-proclaimed breakfast fanatic, I excitedly eagerly anticipate my extremely initial meal of the day. Not just does it please my early morning desires, yet it commonly has a tendency to establish the tone for the food choices I’ll make later on in the day.

As an instance, if my morning meal is doing not have in complicated carbohydrates, healthy and balanced protein, as well as fiber, I acknowledge that I’ll have a spike in yearnings in the future. This does not indicate that I’ll make a complete morning meal spread (I preserve that for the weekend breaks), yet I do make certain that my morning meal is well balanced.

With that in mind, my best breakfast dish is a great ol’ morning meal burrito.

When I’m not in a tortilla frame of mind, I simply match the eggs, turkey bacon, as well as avocado with a side of positive potatoes or an item of sourdough to finish my dish.

Oh, as well as likewise I constantly remember my high glass of chilly green tea.

See? Easy, well balanced, as well as likewise functional!

Woman holding a Greek yogurt bowl topped with seeds for a healthy, high-protein lunch


Since my early mornings are commonly the busiest component of my day along with my breakfast burrito is so filling out, I comfortably really feel full up till lunch.

Honestly, the last point I intend to do is invest a great deal of my lunch break preparing food. That’s why I regularly pick easy-assembly recipes for lunch.

Lately, my best lunch has actually been a yogurt meal. My yogurt dish looks various daily, which is wonderful because of the truth that it consists of variety along with keeps me from acquiring stressed out of the specific very same meal.

The base however, is constantly Greek yogurt with high healthy protein web content. I plan to use a yogurt that loads a minimum of 10 grams of healthy protein per offering so I can continue to be fuller much longer, in addition to support my muscular tissues, bones, as well as likewise metabolic procedure.

I cover my yogurt dish with all kind of good-for-you parts. A few of my faves consist of:

  • homemade granola: consists of whole grains as well as look
  • raw cacao nibs: packs anti-oxidants + includes a bittersweet taste
  • blueberries: sweetens + consists of color; they’re furthermore bountiful in anti-oxidants along with skin-loving nutrients!
  • seeds (hemp, flax, chia): includes omega-3 fats, healthy and balanced protein, as well as likewise framework

This dish takes a lot less than 5 minutes to produce, leaving me a great deal of time to appreciate it as well as likewise rest before heading back to my agenda.


When I place in the moment to prepare well balanced recipes, I find myself really feeling a lot less starving in between lunch as well as likewise dinner.

Still, for this dietitian, healthy and balanced as well as well balanced deals with are another staple of what I eat in a day. If I require a power increase or merely truly feel starving, I’ll grab:

  • reduced cucumber with lemon + salt
  • broccoli or carrots (baked as well as likewise meal-prepped beforehand) with cattle ranch clothes
  • string + wheat biscuits
  • seasonal fruit dish
  • healthy protein bar

Closeup of female dietitian blending protein shake on workout day


If I’m working out prior to dinner, I commonly prepare a healthy protein shake.

Protein trembles are the exceptional post-workout healing dish because of the truth that healthy protein helps your muscular tissue mass repair work, construct, as well as likewise maintain their mass.

To maintain factors basic, well balanced, along with adaptable, I include the majority of the specific very same parts from my yogurt dish right into my mixer, include healthy and balanced protein powder as well as almond milk, along with voila!


I such as to counter the eco-friendlies that are doing not have in my breakfast as well as likewise lunch throughout dinner.

On lots of evenings, I make a one-pan meal. I roast a brilliant variety of veggies, my healthy and balanced protein of option, along with offer it with a side of rice or potatoes.

Lately, my finest range has actually been baked chicken, broccoli, carrots, tomatoes, as well as likewise zucchini, all used with a side of brownish or white rice. I in addition make sure to use a selection of spices to increase the preference.

When used, my plate generally has:

  • half veggies
  • 25 percent healthy and balanced protein
  • 20 percent carbs
  • 5 percent fat

Chocolate peanut butter cups stacked up for dessert


In my kitchen location, there’s regularly area for treat!

Whether it’s freshly baked or store-bought incentives, I value my desire for desserts by treating myself to a post-dinner reward. Not simply does this equip me to truly feel freedom in my food choices, yet it merely makes me completely satisfied.

My best wonderful deals with contain:

  • an item of whole wheat salute covered with a scrumptious chocolate hazelnut spread
  • a handful of honey-roasted almonds
  • a delicious chocolate peanut butter mug (or even more)

The Bottom Line

As you can see, I utilize my extremely own mindful consuming consuming ideological background (very easy, well balanced, versatile) to lead every one of my food options throughout the day. I preserve my cooking location outfitted along with prepared to pick basics to ensure that I can conveniently generate well balanced dishes with adaptable parts.

The result? I’m able to preserve my health and fitness as well as wellness objectives without constraint– along with a lot more considerably, without requiring to give up the foods I such as!

For a lot more RD suggestions as well as likewise inspo, stick to Gaby on Instagram. Want to surf another nutritional expert food journal? Below’s what a gut-health-enthused dietitian consumes in a day.