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A day of food in the life of...Kristina

As the weight loss gurus, we spend most of our time telling people what they should eat. Oftentimes our patients turn the question back on us and ask, “What do YOU eat in a day?” Usually we try to divert the question and bring the focus back on them, but today we are finally answering your question! In this post, our dietitian, Kristina, will tell you what her day looks like in terms of food.

I wake up pretty early and am out the door within an hour. I will admit, I don’t always follow my own advice of preparing meals the night before so am sometimes prepping breakfast and lunch in the morning. But I DO come up with a mental plan of what I’m going to have the night before, buy the necessary ingredients, and visualize myself preparing it. So the next morning, while I’m half asleep, I can just run on autopilot and prep my meals. This usually takes about 10-15 minutes. I have the coffee brewing as I prep so I can quickly pour it in my travel mug before I head out the door.

I’m usually fairly hungry in the morning but I start drinking my coffee once I get to work and delay my breakfast so I have a shorter period of time between breakfast and lunch. The coffee usually curbs my appetite anyways. For breakfast, I always have ½ cup plain full-fat Greek yogurt (usually Siggi’s Icelandic yogurt, which is very similar) with some cinnamon and vanilla extract mixed in for sweetness and a tablespoon of muesli for a little crunch. I top that off with 2 heaping tablespoons of natural peanut butter. I usually don’t mix this in because I like getting a little chunk of peanut butter in each bite!

Breakfast keeps me pretty full because it is so high in protein and fat! I typically last until lunch but some days I’m hungrier than usual, so I may have some fruit, like berries, with a little cottage cheese.

I'm almost always hungry for lunch around noon. I like to have leftovers from the night before, but if I don’t have any leftovers, then I always default to a salad. My salads are usually made up of arugula or spinach, a mix of veggies, and about 3oz of protein, usually tuna, chicken, or beans, and a generous ounce of cheese. I always like to keep these ingredients on hand just in case I’m in a pinch! My favorite dressing is Bolthouse farms, which is low in calories and super tasty!

I always have an afternoon snack because I usually go to the gym or do some other activity after work. I need something to give me energy for my workout and to keep me from starving! Snacks include veggies and hummus, edamame, a handful of nuts, cottage cheese, or fruit.

By the time I get home, I’m pretty exhausted! I usually don’t feel like cooking

anything that will take longer than 20 minutes. This is why I like to prep my meals for the week on the weekend, but that doesn’t always happen. I love trying out new recipes when I’m cooking but I have some go-to meals for nights when I don’t have anything prepped and don’t feel like cooking. One of my favorite go-to meals is a veggie hash with eggs (yes, you can have eggs for dinner too!). I lightly pan fry some veggies (brussel sprouts are my favorite!) with coconut oil. Then I make two small holes for the eggs and let them cook until the whites are opaque. I take a handful of shredded cheese and melt that over top of everything and then carefully scoop it all onto a plate. I like to cut into the eggs and let the yolks run over the veggies, which acts as a little sauce. Yum! I also like to get prepared rotisserie chickens and shred some of that up over a salad! I usually do not eat after dinner but may have some tea if I feel like I need something sweet and relaxing. If I really have a sweet craving that I know tea won’t satisfy, I’ll have a spoonful of peanut butter with a few chocolate chips on top! I put the jar away and walk into another room before taking a bite so I’m not tempted to dig right in for more. I’m usually off to bed a few hours later and then the day starts all over again!

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Beth Israel Deaconess Medical Center

330 Brookline Ave

Boston, MA 02215

wellpowered@bidmc.harvard.edu

Tel: 617-735-2518

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