What I Ate This Day- Recipes!

We are BACK with another full day of eats! Here is a glimpse into a typical 'day in my life' as a registered dietitian.

My Stance on What I Eat in a Day Videos

As a registered dietitian, I have always felt conflicted by What I Eat in a Day or "WIEAD" videos. On one hand for certain individuals who may be struggling with their relationship with food, videos showcasing certain individuals diets can spark comparison which can can be tricky to navigate. However on the other hand, I recognize that as a dietitian I can use these glimpses into my life to showcase realistic, easy ideas for how to incorporate nutrition into your daily life.

My philosophy

When it comes to food and nutrition my philosophy has always been simple. I truly believe nutrition doesn't need to be overly complicated so I focus on creating a balanced and satisfying plate- without restriction!

My goal is to make share recipes that help individuals nourish a healthier relationship with food in a way that fits into their lives. So this is just ONE day of my life to hopefully inspire you!

Below you can find all the recipes (where possible) and details about how and why I created the meals I ate today!

Breakfast

Easy Cheese and Mushroom Frittata

I love starting the day off with a protein-packed breakfast to power me through the day. This frittata is perfect because it takes 30-minutes to make, can be made ahead of time and contains 29g of protein PER serving (without any protein powders). You can use whatever vegetables you have on hand and have an easy breakfast ready to grab.

I paired mine with a toasted English muffin topped with avocado and some berries onto he side for added fiber!

Simple Mushroom Spinach and Tomato Frittata

This satisfying meal uses only seven main ingredients and goes from stovetop to tabletop in fewer than 30 minutes! Made in one pan, packed with protein, and brimming with veggies, this dish is a triple delight: fast, healthy and tasty.

Check out this recipe

Lunch

I've said it once and I will say it again... lunch is by far my least favorite meal of the day. I always want a balanced meal but have no motivation to make one during the day! To help combat this I always try to have easy options on hand!

This week we actually had some leftover tomato soup which paired perfectly with a turkey melt! I try not to rely on deli meat for my only source of protein throughout the day but they absolutely can be included in a balanced diet in moderation. My tips are to always look for nitrate/ nitrite free options such as Maple Leaf Naturals.

Roasted Tomato Soup

Roasted Chickpea and Cauliflower Tomato Soup

This easy cauliflower tomato soup is the ultimate vegan soup- it's thick, creamy and packed with nutrition! Roasted tomatoes, onions and cauliflower, blended with spiced chickpeas this high protein tomato soup is sure to hit the spot.

Check out this recipe

Easy Turkey Melt Sandwich

I don't have a recipe for the sandwich as it was a super simple 'in-the-moment' style meal! But I used one large slice of multigrain sourdough bread, spread a layer of hummus and topped with roasted red peppers, deli turkey meat, cheddar cheese and spinach. I then popped it in the air fryer for about 5 minutes to melt the cheese!

Some other sandwich recommendations include:

Veggie Mediterranean Sandwich

My Veggie Mediterranean Sandwich is a fresh, light lunch full of colour. Made with red lentil hummus and whole grains, it has protein too.

Check out this recipe

Cross section of a veggie mediterranean sandwich.

Air Fryer Tuna Melt

Crispy, gooey, and satisfyingly savory. This air fryer tuna melt is my go-to budget-friendly lunch made from your pantry staples!

Check out this recipe

Cross-section of an air fryer tuna melt.

Dinner

Tonight was one of those VERY realistic nights when I realized it was 6:30pm, we had no plan for dinner and I was HUNGRY. Que my easy tofu peanut stir fry. This came together so quick (I love to air fry the tofu to make it extra crispy) and we used whatever veggies we had on hand. For our carbohydrate source I used these brown rice ramen noodles.

Easy Tofu Peanut Stir Fry

This is probably one of my most made dinners because it's perfect for those times when it's 6pm and you have no idea what to make. It's ready in 30 minutes, packed with nutrition AND nothing needs to be prepped or defrosted ahead of time!

P.S. It's also the perfect 'clean out the fridge' meal!

Weeknight Tofu Satay Stir Fry

This tofu satay stir fry is the easiest clean-out-the-fridge meal that will quickly become a weeknight hit!

Check out this recipe

Bowl of satay tofu topped with lime slices and peanuts.

Snacks

As you know I am a BIG fan of snacks. As a dietitian one of my biggest tips is to ensure you have balanced snacks readily available to easily grab when you get hungry.

Loaded Hummus with Veggies

I actually made some of my loaded hummus the other day because I was filming my hummus wreath and THANKFULLY had leftovers for an easy snack!

Loaded Hummus

Loaded Hummus

Tired of boring hummus? This loaded hummus is about to be your new favourite crowd pleasing appetizer. An easy lemon garlic hummus topped with fresh vegetables and herbs... what's not to love!

Check out this recipe

Pair with:

On this day I actually just paired mine with some chopped veggies because I wasn't overly hungry but I knew I needed a little something after lunch to tide me over for dinner. Not to mention the fact that after eating so much cookie dough I was craving some fresh veggies!
If I am looking for a bit more of a substantial snack I always try to look for a higher fiber cracker option such as Triscuits!

Chocolate-Chipless Cookies

I can confirm that both the dough and the cookies are 10/10. If you've ever found yourself wishing you could have a choocolate chip cookie without the chocolate chips this recipe is for you! It's essentially a blondie in cookie form!