Nutritionist’s meals, an example of my day

A day with Sofia. A nutritionist’s meals.

My breakfast:
I was walking in the supermarket (not the same morning!) and as a true and respectable nutritionist (lol), I was hunting for labels in the cereal section. I stumbled on ‘puffed wheat’  cereals that I ended up buying. These cereals are not considered nutritious as they have only one small gram of fiber per cup, 2 grams of protein and are not an excellent source of vitamins.

I bought them for four reasons: 1) just one ingredient: wheat 2) not a gram of sugar 3) not one gram of salt 4) not a gram of fat. I wanted to see what they tasted like …

Result …. it’s not so bad, but I confess that I had to add a little ‘OUMF .. and a little honey did the trick. ….. So far, between my last meal (the barley) and my breakfast today I must be giving you the impression that I fix all my little taste problems with a little honey. :)

Quantity of honey used : the amount you see in the bowl and I simply licked the rest of it from the tip of the teaspoon … :-)

Note: I think it’s a good idea to buy this kind of cereal for children. If they have a taste for simple textures and have difficulty eating something other than “froot loops’, these type of cereals will help you avoid a lot of sugar and chemicals (eg : colors). They can add  a little honey for themselves and it is much more interesting …

nutritionist meal

For a little more protein I added half-dozen roasted (without added salt) almonds.
Basically my breakfast looked like this:

a nutritionist breakfast

A nice glass of 1% fat milk, cereals, a little honey and almonds.

My morning breakfast : 2-3 hours later, I was hungry enough for a snack

a nutritionist snack

By the way,  the fruits were ready to eat. I washed and dried the grapes when I bought them and I cut into pieces the leftover watermelon from the day before.

a nutritionist's food

My lunch : exactly the same dish as last night’s supper. See HERE. Of course I didn’t start all over, there were leftovers.

nutritionist meal plan

Dessert: 1 hour later:
I had a craving for a little dessert … yeah, you guessed it, I have more of a sweet tooth :)
At the little store close to my office, I bought myself a chocolate pudding. (I should make a little trip to the grocery store and search for the best choice of chocolate pudding available on the market). To my pudding,  I added a handful of dried cranberries that I already had. Note that I chose dried fruits with no preservatives like sulfites. In my package: cranberries, sunflower oil.

a nutritionist dessert

Afternoon snack : a banana and a plain greek yogurt.

Dinner:
I didn’t have much time to prepare a meal, which is why we must always have frozen food in our fridge. I planned my evening and, before leaving for work, I defrosted this:

a nutritionist dinner

And Also : 1/5 of this pack (a mix of frozen seafood):

a nutritionist supper

Once back home:
On a pan: olive oil, onion, garlic, zucchini. After a few minutes I added half a bottle of tomato sauce (this is my easy solution, but most of the time I make my own sauce). Then towards the end, I added the seafood, a mixture of dried Italian herbs, a little salt and pepper and fresh parsley.
Meanwhile, I’d put the manicotti in the oven at 350F with a small drizzle of olive oil and covered with an aluminum foil (for about 15 minutes)

 

meal nutritionist style

I poured the sauce mixture over the baked manicotti then put the whole thing back in the over for about 5 minutes.
I had three manicottis with some sauce.
Liquids of the day: water
Et voilà,

Now it is your turn. Share with me your healthy meal on instagram and use #sheismynutritionist for me to see what you are up to.

Meanwhile, I highly suggest you join me in the Club for me to help you achieve great eating habits,

All the best,

Sofia Abdelkafi R.D Nutritionist
SOFIA

 

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4 comments on “Nutritionist’s meals, an example of my day”

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Natasha

Natasha

Thanks for the information on how you eat (including the treats). I will try harder to be better at keeping track of my food consumption – I think it will help to have that focus so I can limit poorer food choices.

Reply
Sofia

Sofia (Post author)

My pleasure Natasha :) I’ll be posting more soon :)

Reply
Sofia

Sofia (Post author)

Hi Natasha,

Hope you are doing great !
I just started an Instagram account where I share my meals and other things.

Find me there : sofia nutritionist

Reply

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