What A Nutritionist Eats In A Day | Jolene Carlson MaEd, MS, LN
By Nutritional Weight & Wellness Staff
February 22, 2022
Even with the best of intentions, choosing healthy meals throughout the day can be challenging. At the end of a long day (and a long week), wouldn’t it be easier to just order takeout or munch on those processed goodies hanging out in the pantry?
If you’ve been with us for any length of time, you know that we are all about real food. We encourage eating food that comes from the ground, the plants, and the animals as opposed to what’s in a box. So, we’ve asked our licensed nutritionist Jolene Carlson what tips SHE uses to help her stay nourished and energized to make it through her days. Afterall, not only has she successfully lost 100 pounds and kept them off, she takes care of a 70-acre hobby farm, has 4 children, and is an Officer in the MN Army National Guard, in addition to seeing clients in our busy Wayzata office and cohosting the Dishing Up Nutrition radio show. Let’s learn some tips from this busy (and healthy) lady!
Tips for Food Prep
Jolene, how do you plan for a week of real food?
I look at recipes (typically on our Nutritional Weight & Wellness site or other keto-friendly sites since they tend to have lower carbohydrate dishes) and pick 1-3 items for the week. I also try to follow the following practices, which keeps things simple so I don’t have to think too hard about it each week:
- Make two breakfast items for entire week on Sunday (typically Frittata and Zucchini Pancakes or hard-boiled eggs)
- Boil bulk chicken thighs and store in fridge (protein)
- Make one roast (protein)
- Always have salad ingredients on hand (primary lunch)
- Shop for vegetables of choice for week
These are the basic staples that I always rely on and then I add to them as needed throughout week to make meals. It makes grocery shopping easy having regular items I always put into the cart.
What are your top five items used in the kitchen?
- Blender
- Cast iron skillet
- Slow cooker
- Sheet pans
- Salad mixer
What tricks do you use that make meal prep easier?
- I prep proteins and breakfast items on the weekend or on a day off. That way they are ready to go on busy workdays.
- I roast a sheet pan of vegetables each morning during breakfast to have “on hand” throughout the day.
- I have staples for flavor to add variety to any dish: like garlic, different seasoning blends, cilantro, avocado, basil, etc.
- Buying a rotisserie chicken for “chicken-based recipes” makes meal prep easier! You can use the chicken to top a salad, throw in a soup or stew, or make a chicken salad for snacks and meals.
What do you always keep on hand?
- Items that can be added to any food for flavor/taste
- Grass fed butter, olive oil, and avocado oil
- Heavy cream and/or grass-fed whole milk
- Greens – the mixed greens in the clamshell containers are super handy
- Herbs/spices
- Assortment of vegetables (both fresh and frozen)
What To Eat
Armed with a plan and some regular go-to options, what does that look like when put into practice? Jolene took us along for the ride on her meal train to show us how to combine her favorites into a days’ worth of delicious, satisfying, healthy meals and snacks:
Breakfast: I typically have coffee and put in some Paleo Vanilla Protein Powder with Espresso Key Greens, full-fat coconut milk, and cinnamon.
I also like to make a Breakfast Caprese: 4% fat cottage cheese + tomatoes + fresh basil + balsamic vinegar + salt/pepper to taste. I add chicken sausage or turkey sausage if I need more protein.
Morning Snack: Yogurt Parfait (I make this once a week in a big batch)
One container of Greek Goodness plain yogurt + 3 cups berries of choice + 1 scoop Berry Key Greens + 1 scoop Paleo Vanilla Protein + 1 cup heavy whipping cream (whipped). Mix and store in refrigerator for the week – kids love this one too!
Lunch: During the winter, soups are my go-to. In summer, I like more salads. Pictured here is my Chicken Enchilada Soup made with lots of veggies, spices, broth, chicken and topped with favorite flavors of sour cream, avocado and cilantro.
Afternoon and/or Evening Snack: The Nutritional Weight & Wellness Pumpkin Custard. I double the recipe and make it in casserole baking dish to have for the whole week. Kids love this one too!
Dinner: To ensure I get more vegetables, I like to find “stuffed vegetable meals”, for example stuffed peppers, tomatoes, and mushrooms. These are portabella mushrooms that I roast in olive oil and salt/pepper until the tenderness that I desire. I stir fry cabbage, carrots, and ground meat of choice (this is ground bison) and add sesame oil and Primal Kitchen Sesame Ginger Sauce, place into mushrooms, and broil for a couple of minutes. Top with goat cheese when done.
And there you have it! When you’re busy and living a full life, it’s important to feed your brain and body the nutrients it needs to have energy, focus, and to function properly. Pick a couple dishes to make for the week, prep proteins on slow days or the weekends, have a variety of spices for different flavor profiles, and have a couple things you do each week to make it simple (like picking up a rotisserie chicken or whipping up a yogurt parfait with your favorite protein powder!).
For more information on eating real food and meal prepping, check out these additional resources:
- Read: Why Do We Need Snacks? (And How To Make Them Healthy!)
- Listen: Tips for Picky Eaters or How To Lose Weight Without Dieting
- Try: throw this Pot Roast Recipe in your slow cooker to have protein for the week
- Learn: Virtual Cooking Demonstration classes for cooking efficiently and confidently
Jolene sees clients at our Wayzata location, check out her bio here.
allensue39@gmail.com
This is a very helpful article, Jolene. Thank You
February 22, 2022 at 8:59 pm
admin
So glad you found it helpful!
David
This is nonsense. Eating six times a day takes us back to the 80s. This is a sure way of causing problems with nsulin as it will encourage it to be produced so many times one will become insulin resistant. This is definitely not the way anymore.
February 23, 2022 at 3:32 pm
admin
Thank you for responding and sharing your perspective, it allows us to educate and help others that may have the same perspective.
When we feed our body REAL and BALANCED food on a schedule it is nourished which helps regulate those "panic" buttons of starvation. When our body thinks it is starved it causes cravings. blood sugar dysregulation, and insulin production. You are right that if we eat 6 times a day of high sugar and processed foods we are constantly demanding insulin and affecting blood sugar high and lows. However, when you eat food that is REAL and BALANCED it doesn't negatively affect your blood sugar, decreasing those highs and lows. If you prevent that dysregulation, you are not demanding an insulin response thus regulating your blood sugar as well as your overall metabolism.
We know that feeding your body often with the right foods in the right combination gives your body the energy it needs to do its job - which is to keep us healthy and happy!
Jeanne Hoene
Thank you for this, Jolene! I would like to ask you about a couple of the things that you add in: "Paleo Vanilla Protein Powder with Express Key Greens," and "Berry Key Proteins;" could you share a supplier/product company for these items? Thank you again! Jeanne
February 23, 2022 at 8:45 pm
admin
Hi Jeanne!
All of these products can be found on our NutriKey website:
Paleo Vanilla Protein: https://nutrikey.net/products/paleo-protein-vanilla-1lb?_pos=1&_sid=ec0e517dc&_ss=r
Espresso Key Greens & Fruits: https://nutrikey.net/products/key-greens-fruits-canister-espresso?_pos=1&_sid=de3ce12cf&_ss=r
Berry Key Greens & Fruits: https://nutrikey.net/products/key-greens-fruits-canister-berry?_pos=1&_sid=59fafa115&_ss=r
Cyndi
can you share your Chicken Enchilada Soup
thanks
February 24, 2022 at 10:44 am
admin
The base recipe is from The BEST Creamy Chicken Enchilada Soup | Healthy Fitness Meals
I make a few edits where I may omit beans and/or corn or reduce it as well as add fresh greens or extra vegetables if I need to clean out the refrigerator. You can also change up the protein and/or make dairy-free.
Mary Spielvogel
Great ideas! I get a little confused about coconut milk. I see it in refrigerated cartons and cans. They are not the same thing, correct? Are you referring to the canned type in your recipes? Thank you!
April 12, 2022 at 11:35 am
admin
Yes! We are referring to the full-fat canned coconut milk
Holly
In your yogurt parfait recipe, how many ounces is in the container of plain Greek yogurt that you use?
Thank you for the ideas and recipes you share, it is so helpful in adding delicious variety!
May 1, 2022 at 9:59 am
admin
I think it is a 26 oz .