What a dietitian eats in a day

We all tend to get a little lazy in the winters months. This is all the more reason why we should be more particular about the food we consume in winters. It is important to eat balanced, keep a check on the portion and exercise. Let’s look at the food I consume to be in shape. This meal / diet contains 1500-1600 calories. I’m practicing restricted time eating and I try to include all food groups in my diet.

Wake up drink

  • I generally wake up by 0530 hours
  • I start my day by having my wake up drink
  • It generally is 2-3 glasses of warm water

Pre work out snack

  • I work out in the morning hours
  • It is imperative to consume something and not workout empty stomach
  • I consume my pre workout snack at about 0830 hours
  • It is either any seasonal fruit like apple
  • Or it is 06 soaked almonds and 1 fresh date


  • My breakfast is usually at 1030 hours
  • Today’s breakfast was
  • Vegetable poha
  • 1 whole egg
  • 1 egg white
  • ¾ cup spinach


  • I consume a Indian desi tea at about 1100 hours
  • This tea however doesn’t contain any refined sugar
  • Rather I prefer using jaggery which is very healthy as compared to refined sugar
  • I also use a number of herbs in my desi tea

Herbal tea

  • My desi Indian tea is followed by another herbal tea
  • This is at 1220 hours
  • I keep this tea simple


  • Lunch is usually at 1330 hours
  • Today the lunch had following
  • Makki roti (small sized / 2 in number)
  • Masur daal
  • Sarson ka saag
  • This lunch was simple yet very nutritious

Evening drink

  • The evening drink is at 1620 hours
  • The evening drink was herbal milk
  • This herbal milk also had following
  • Shatavari
  • Ashwagandha


  • To follow my intermittent fasting timings, I finish my dinner by 1840 hours
  • Today my dinner had following
  • Beetroot soup
  • Paneer for fat
  • Veggies

Bedtime drink

  • My bedtime drink was herbal tea
  • I usually consume chamomile tea or ginger clove tea as bedtime drink

Some important pointers

  • It is very important to be physically active
  • Exercise at least 4-5 times daily
  • Try and include all food groups in the diet
  • Don’t be too stuck on diet, it is alright to indulge once in a while

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