What a Dietitian Eats


Two weeks ago Aaron Flores, RDN (@BVMRD) tagged me to participate in “What I Ate Wednesday” to share what dietitians are eating on a normal weekday. Following in his wise footsteps, I will also share my hunger, fullness, and satisfaction at each meal.

As you’ve read in my previous posts, there are many assumptions about what nutritionists eat and I don’t meet expectations of perfection (whatever that means) or strict adherence to certain diets (paleo, vegan, etc.). I hope to once again disappoint in that area and show that RDs can be normal eaters.


What Michaela Ate (NOT What You Should Eat)

No shame. No praise. This is just what I ate Wednesday:



Hunger: 4/10
Fullness: 6.5/10
Satisfaction: 8/10

I don’t always like green smoothies. In fact, they tend to be what I rely on when I am out of what I usually like to eat for breakfast. Other times, I’m trying to stretch out our food budget and wait until Sunday when we get most of our produce. That being said, this day I used the last bunch of swiss chard from our garden box and combined it with frozen wild blueberries, my favorite (though not purchased often enough) unsweetened Califia coconut almond milk, and a vegan protein powder that I received a sample of.

Green Smoothie


I always like to eat protein with every meal and I’ve been adding more veggies to breakfast as I learn from other cultures that include raw, cooked, or pickled vegetables at all three meals.  In addition to my smoothie, I also had a plate of leftover stir-fry with seitan.


If I hadn’t added the extra plate of food, my fullness would only be about a 5 and satisfaction a 6. I don’t do well with liquid-only meals.



Hunger: 7/10
Fullness: 7/10
Satisfaction: 8.5/10

Wednesdays vary a lot for me. Some days I’m seeing clients. Others I am doing corporate wellness presentations and consulting. It’s my day for variety, spontaneity, podcast interviews, and blog writing. This Wednesday my schedule allowed me to come home for lunch. I had leftover spaghetti squash casserole made with onions, shallots, mushrooms, spinach, and topped with whole wheat panko breadcrumbs and a sprinkling of Daiya cheese.

Spaghetti Squash Casserole


I had two portions of this casserole plus a side of super firm tofu (not pictured) for my protein.



Hunger: 7/10
Fullness: 7/10
Satisfaction: 9/10

My sweet husband has a few awesome recipes up his sleeve from one of our favorite cookbooks. He made a beautiful one-pot dish called Tempeh Bourguignon. It has about 10 different types of vegetables along with cubed tempeh and an incredible broth. We shared this stew by candlelight. Yes, every meal is a celebration. Note: I had two large bowls so double this picture for what I actually ate.

Tempeh Bourguignon


To end the meal on a calming note, I made an herbal chai tea to which I added a little bit of my Califia coconut almond milk. This brought my satisfaction up to a 9! It helped that I served it in my favorite mug which happens to bring yuletide joy all year round!

Chai Tea


That was my Wednesday! Stay tuned to the #WIAWRD hashtag to see what my fellow RDs are eating (on Wednesdays).



The WIAW Dietitian Tag! #WIAWRD

This blog post is a part of a ‘dietitian tag’ to see what other registered dietitians from around the world really eat!


To carry on this tag all you need to do is:

1) Copy and paste this section (marked within the ******) to the bottom of your WIAW blog post.
2) Tweet/Facebook the link using the hashtag #WIAWRD (What I Ate Wednesday Registered Dietitian).
3) Add your blog post link into the section below.
4) ‘Tag’ 2-3 other dietitians to carry on the tag via email!

I tag:

EA Stewart (@TheSpicyRD)

Sharon Palmer (@SharonPalmerRD)


Previous WIAW Blog Posts (add yours here along with where you’re from!):

Nic’s Nutrition – Weekend Edition (West Yorkshire, UK)
Gemma Critchley, Dietitian Without Borders (Liverpool, UK)
Nic’s Nutrition – Week Day Edition (West Yorkshire, UK)
Helen West, Food & Nonsense (Uluwatu, Bali)
Diana Chard, Bite My Words (Nova Scotia, Canada)
Mark McGill, Glipho (Ottawa, Canada)
Debra RiedeselCycleDiet.com, Sensitive Dietitian’s Kitchen.com (Iowa,Florida, New Jersey, USA)
Aaron Flores, Balance Variety and Moderation RDN (Los Angeles, CA)
Michaela Ballmann, Wholify (Los Angeles, CA)

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