We invited Ellie Victorson, RD, LD, registered dietitian, PPG – Weight Management & Bariatric Surgery, to share what a typical day of eating looks like for her and the methods she employs to set herself up for success.
Consistency
For Ellie, every day of eating can look a little different, depending on how hungry she is and what sounds good. The trick to staying consistent, she says, is being prepared, with access to nourishing foods.
Building the perfect plate
When creating a meal, Ellie begins with two things: 1) What sounds good, and 2) Protein. Protein is essential, as it slows down digestion and keeps us satisfied longer. It also supports lean muscle mass. Individual protein needs vary based on an individual’s height, weight, gender and activity level. To identify the amount you need, work with a registered dietitian.
Ellie starts her meals and snacks by tuning into what sounds good and then considers what ingredients would make it a balanced plate. “Let’s say I want toast,” she said. “I will create balance with that by adding some avocado for healthy fats. Then I realize I need protein, so I’ll have a few eggs with that.” This approach ensures she is satisfied until her next snack or meal.
Similarly, for snacks, she will pair a protein with a starch, such as Greek yogurt with a banana, or apple slices with cheese. These pairings can help her stay satisfied.
Meal prep
To make these meals easy, Ellie likes to find a day when she has more time and prep ingredients for the week. This might be chicken in a slow cooker so she has access to protein, starches, like rice or potatoes, and vegetables. She then uses these prepared ingredients to create balanced lunches and dinners throughout the week.
For more guidance on meal planning and prep, check out:
More meal prep secrets + a black bean burger you’ll love
Meal planning: Where to start and what to make
Tips to help you succeed at meal planning
Intimidated by meal planning? Just keep it simple
How to stock your pantry for quick weekday dinners
