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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. Just to give you some background…I have 3 kids (7, 11 and 14) that play sports so that alone keeps me BUSY.  I […]

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My Favorite 7-Day Sample Menu Plan

My clients come to me to help heal their metabolism. It’s usually a long journey and they always beg me for a menu. “Just tell me what to eat!” Well, you are in luck because I am going to share with you my favorite Realistic 7 Day Menu Plan. I don’t like to brag but […]

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Avocado Bake

Avocados are so nutritious and can be used in many different ways. One great recipe is a baked avocado. It is simple and easy to whip up for breakfast or lunch. Ingredients 1 avocado 2 eggs dash of salt and pepper herbs of your choice Instructions Preheat the oven at 425. Cut the avocado in […]

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Packable Snack List

I am on the Space Coast Dragon Boat Team.  When participating in a festival, it is an all day event and it is essential to pack lots of food to maintain my energy.  As the team nutritionist, many of my teammates have asked me for healthy packable snack ideas.   Hope you all find my list helpful to […]

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

I always try to give my clients realistic menu ideas and recipes.  However sometimes it’s easier to just spell it out for you.  Here is a typical day for me (one of my better days).  Overall, I strive to eat clean (minimal processed foods), low sugar, lots of veggies, light on the meats, low gluten […]

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Do you struggle with family dinners?

In the fall, I enjoy getting back into healthy routines but dinner time can be a struggle.  Between work, sports, school pickups, and homework, it can be challenging to make healthy dinners for the family.  If you can relate to my scenario, then read on because I am going to share with you my strategies and key dinners that […]

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5 Balanced Breakfasts that Rock

Breakfast is such an important meal because it starts your day and puts your metabolism back into gear. A lot of times people either go way overboard on carbs by having a big bowl of cereal or fruited yogurt with no protein or having eggs with no healthy carb. Here are a few ideas that are balanced […]

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Spicy Tofu Stir Fry with Mixed Veggies

Stir fries are so easy and tasty. Use sauce from Spiced Vegetable Pasta to marinate tofu or chicken (try to use organic).  You may know that I am not a huge soy fan but occasional organic tofu, tempeh or edamame is fine addition to your diet. Approx 3 oz organic tofu, tempeh, or chicken Stir fry vegetables […]

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Too Busy to Eat Right?

Can’t find the time to eat healthy and stay consistent on a balanced wellness plan?  Yes, I know this is a common problem BUT I need to call you out.  Here is something that you should always remember…Without your health, everything else means nothing.  You are unable to take care of your family, you are unable to work, and […]

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5 Meals a Day

I am a firm believer in eating small frequent meals throughout the day.  When I transition a client from a few big meals to 4-6 small healthy meals, they have: Loads more energy (no mid-day crash) Control over their cravings Better sleep Improved metabolism (lose weight easier – the right way) PLANNING AHEAD: The tough […]

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FREE 7-DAY REALISTIC MENU PLAN
Betsys 7-Day Realistic Menu Plan
Betsy's 7-Day Realistic Menu Plan

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As a Registered Dietitian with 20 years of experience, I'm excited to offer you My Realistic 7-Day Menu Plan. I've included my most popular meal and snack ideas in weight loss portions
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