Call for a FREE consultation with Betsy, 805-252-3656

I am a Nutritionist. This is my typical menu plan.

Ever wonder what a nutritionist eats? I wrote a similar article before that got a great response. Since my life is always changing, thought I’d share my newest staple meals and ideas.

Free Nutrition Consultation with Betsy at Sunshine Wellness

Just to give you some background…I have 3 kids (7, 11 and 14) that play sports so that alone keeps me BUSY.  I work from home so I have some flexibility with my schedule.  I also teach yoga and practice with my dragon boat team a few nights a week, as well as squeezing in exercise most days. I have to be very organized in order to be prepared and stay fueled with my busy schedule.  Here is my typical realistic menu plan.  I added links to any of my simple recipes.

  • 6:30 (Wake-up): Drink a large glass of water with hot tea or kombucha.   Few key supplements with breakfast.  
  • 7:00 (Breakfast): Overnight Oats with nuts and seeds
  • 10-11 (Snack): Smoothie with Daily Sustain Protein, spinach, sunflower seed butter, 1/2 banana, water and ice
  • 1-2 (Lunch): Mason Jar salad with greens, carrots, chickpeas, hard boiled eggs, walnuts, olives, and feta
  • 4 (Snack): Apple with peanut butter or hummus and veggies
  • 6 (Workout)
  • 7:00 (Dinner): Soup/Stew and Salad

Putting this menu together may look simple BUT there is a lot of thought when designing and creating a balanced day:

  1. I always eat within an hour of waking and then schedule in mini meals every 3-4 hours.
  2. If I don’t eat before my workout and right afterwards, I feel starved and out of control so that’s an important planning area for me.
  3. I try to balance all meals with quality carbs and protein. I also try to add healthy fat and veggies.
  4. I am not a vegetarian but I try to limit total meat and add more veggies.
  5. My meals are super simple due to my time constraints. Planning and prepping ahead are essential.
  6. Food and ingredient choices are clean.

If you need help with menu planning, I have a Menu Planning Package. Also, most people just start out with a free consultation. If you’d like Betsy’s help, just fill out our nutrition questionnaire and we will be in touch to schedule you.

Print Friendly, PDF & Email


Discuss: “I am a Nutritionist. This is my typical menu plan.”

  1. August 9, 2020 at 10:17 am #

    How do you work with a client who has medical and disability obstacles. I have a neurological disorder which is Functional neurological disorder. I can be having a good day one second and the next I will lose movement in my hips and have full body paralysis. This is not ALS or MS. This is a software problem within my brain. My amygdala is not properly speaking to my prefrontal cortex. I am working on this with my Psychiatrist and therapist. Second, I have breast cancer. I am scheduled for the first part of the surgery of mastectomy and reconstruction for September 1st. Third, Since March 2020 to now I have gained 35 lbs due to inability to move, lack of motivation while in treatment in California for my FND, and medication. I have been deemed pre-diabetic by my gastroenterologist. I used to weight 135 and now I am currently 170 lbs and I am 5 ft tall. I used to be an athlete, weight lifter, runner and all over exercise enthusiast. I am lost and I need help.

    Posted by