What A Nutritionist Eats in Another Day | Melanie Beasley RD, LD

By Jackie Cartier
February 14, 2018

Last summer Melanie, a Nutritional Weight & Wellness nutritionist, shared a full day of meals and snacks with us. We were left inspired to try some of Melanie’s meal planning techniques, cashew coffee cream and more. Today we’re back with another day and another delicious recipe to try for breakfast tomorrow morning.

Without further ado …!


Breakfast 2.jpgHomemade gluten-free pancake, topped with almond butter and sides of summer sausage and tomatoes.

This is a pancake recipe I frequently make for breakfasts when I don’t feel like a smoothie or eggs. Better yet, you can make these pancakes in advance and freeze them! Simply reheat and you’ve got breakfast ready in a hurry. As you can see in this photo, I just added some local summer sausage I got at the farmer’s market and organic tomato slices for more protein and carbohydrates. The pancakes are great topped with homemade cashew sour cream.

Gluten-Free Pancake Recipe

Makes about eight 4” pancakes. Serving size: two pancakes.


  • 4 eggs, room temperature
  • ¾ cup heavy cream or 1 cup coconut milk (full fat)
  • 2 tsp vanilla extract
  • 1 Tbsp maple syrup
  • 1/4 c. coconut flour
  • 1/4 c. almond flour
  • 1 tsp baking soda
  • 1/4 tsp salt
  • Coconut oil or butter, for frying (optional if using non-stick pan or griddle)


  • In a small bowl, whisk eggs until frothy, about two minutes.
  • Mix in milk, vanilla, and maple syrup.
  • In a medium-sized bowl, combine the dry ingredients (coconut flour, baking soda, salt).
  • Stir the wet mixture into the dry; mix until it is smooth. Allow to sit for at least a few minutes while heating your pan.
  • Preheat a pan over medium heat with butter or coconut oil. Scoop a dollop of batter onto the griddle, spreading the batter out to 2-3-inches in diameter. Cook for a few minutes until the top starts to dry out and the bottom is lightly brown, then flip the pancakes over and cook until golden brown.
  • Serve hot with nut butter and a drizzle of real maple syrup.


Mel_lunch.jpgLeftover chicken, broccoli salad and carrots and avocado.

Let’s call this a leftover lunch, the best kind if you ask me. This chicken was frozen, so I pulled that out along with some broccoli salad I made earlier in the week. I needed  more starchy carbs so that’s where the carrots come in, and another source of fat (we aim for two sources of fat at lunch to keep us fueled!), so that’s the delicious avocado.

Everything ended up getting a little mixed together on this plate, the flavors all worked so well together. Sometimes you’ll be surprised by how delicious a hodgepodge meal can be. Don’t be hesitant about putting foods together that might not seem to be an obvious match.


Wild Rice Meatballs with side of cherries.

This is a common snack for me, something I can make in advance, freeze and take out as needed. It’s a variation of our Wild Rice Meatball recipe. I’m very sensitive to starchy carbs, so I have to use 1/3 the amount of wild rice the recipe calls for. To make up for taking something out, I add chopped walnuts in the meatballs for a boost of Omega 3. I added some cherries for a treat.


Mel_Dinner.jpgMango Verde Chicken with side of spaghetti squash topped with butter.

I use my crockpot year round. Summer or winter, I love walking in the door knowing that dinner is ready! This night I actually used two crock pots, one to cook a spaghetti squash and the other to cook the chicken for this Mango Verde Chicken. My daughter made this recipe for me, and it is creamy, easy, and delicious, plus it’s gluten and dairy free. 

And that’s a wrap! It is always fun to see what a nutritionist eats in a realistic day, and hopefully it gives you some inspiration in your own kitchen. For even more ideas, check out the other entries in the series or our catalog of real food recipes

About the author

Jackie Cartier is Content Strategy Manager for Nutritional Weight & Wellness. She was once a client, seeking natural solutions to her achy runner knees and hormonal imbalances. From then she was hooked and eventually ended up on their team, spreading the real food message on the blog and through social media. 

View all posts by Jackie Cartier


Hi, I've been trying to figure out this way of eating and incorporate it into my life. However, this looks like way too little food for me, and I'm not even very active. I logged it into My Fitness Pal, because I was curious, and it was only about 1200 calories for the whole day. Do you recommend women eat that few of calories??
March 12, 2018 at 5:41 pm


Here at Nutritional Weight & Wellness we try to make sure the food we eat accomplishes a few key goals:

  1. Blood sugar balance to keep inflammation down, create great mental focus and avoid hunger.
  2. Nourishment of the body with both micro and macronutrients that come from real foods.  
  3. Maintain a healthy weight to encourage wellness and longevity. We of course are focused on each individual and their needs based on health, lifestyle and disease prevention. 

That being said calories are never the focus.  When entering in calories to a program it is only a general measurement based on the entered information in the program and does not factor in the preparation methods of the individual.

This particular dietitian calculated the average calories in her day and came up with an average of 1,800-2,200 per day. I hope that answers your question! We rarely hear that clients are hungry eating in balance, in fact the usual comment is “This is sooo much food!”

Mary Spielvogel
I have taken the Nutrition for Weight Loss class and loved it! I learned that I should buy nitrate/nitrite free meats. Does "Uncured" mean the same thing? And my daughter took a deer in for processing and asked for no nitrates and was told the substitute is celery powder. They said it doesn't make much difference because the celery powder turns into nitrates. They also said vitamins/minerals are usually added to counteract the cancer causing effects of nitrates. Could you please tell me what NWW's position is on this matter? Thank you very much!
December 1, 2018 at 9:44 pm


Don’t be fooled! Large manufactorers add nitrates and nitrites to foods such or sausages to give them color  to prolong the shelf life. These chemical nitrates and nitrites can form nitrosamines in the body, which can increase your risk of developing cancer.

Research shows there is indeed a radical difference between the nitrates that are added to foods as preservatives and those that occur naturally in produce such as spinach and celery. The naturally occurring nitrates in food come with vitamin C and other compounds that inhibit conversion into nitrosamines. There is no data to suggest that naturally occurring nitrates are harmful.

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