{"id":42329,"date":"2015-08-14T07:15:51","date_gmt":"2015-08-14T11:15:51","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=42329"},"modified":"2016-07-14T16:06:06","modified_gmt":"2016-07-14T20:06:06","slug":"meal-plan-nutritionist-nora-minno","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/meal-plan-nutritionist-nora-minno\/","title":{"rendered":"What RDs Really Eat: DailyBurn Coach Nora Minno\u2019s Meal Plan"},"content":{"rendered":"

\"What
\n<\/em><\/p>\n

This story was developed in collaboration with DailyBurn Fitness\/Nutrition Coach Nora Minno. To find more workouts and healthy recipes head to DailyBurn.com<\/a>.<\/em><\/p>\n

Wish you could take a peek at the real eating habits<\/a> of the people around you? We looked into what DailyBurn<\/a> Fitness\/Nutrition Coach Nora Minno eats in a day \u2014 and let\u2019s just say she definitely practices what she preaches.<\/p>\n

It turns out the secret to eating super healthy isn\u2019t crazy hard, either. For Minno, a registered dietitian, it\u2019s all about consciously making an effort to squeeze tons of nutrients into her daily meal plan. \u201cI want to make sure I\u2019m getting a variety of fruits and vegetables, and most importantly, vitamins and minerals that I know will help my body function properly not only in the short term, but in the long term,\u201d she says.<\/p>\n

RELATED:<\/strong> The 10 Biggest Diet Mistakes, According to Experts<\/a><\/p>\n

Just as important: Making sure her choices are budget friendly<\/a> \u2014 not an easy feat in New York City, where $1 pizza joints abound. \u201cIf you want to spend all your money on health foods, you can, but you shouldn\u2019t have to in order to eat well.\u201d Buying food in bulk and prepping it<\/a> early in the week helps keep her spending on track.<\/p>\n

And guess what: Even dietitians need to pay attention to portion control<\/a>. \u201cWhat I did for myself and often recommend to clients is in the beginning being really strict with measuring, getting out measuring cups, knowing what a quarter cup looks like, what an ounce looks like,\u201d Minno says. \u201cAnd after just a couple weeks of doing it, you can start to eyeball it and know what your body needs.\u201d<\/p>\n

For some serious food inspiration, here\u2019s what Minno eats in a typical day. Feel free to unleash your inner copycat.<\/p>\n

What a Dietitian\u00a0Eats in a Day<\/strong><\/h3>\n
\"DailyBurn
Photo by Nora Minno<\/figcaption><\/figure>\n

Breakfast<\/strong>: Matcha Berry Smoothie<\/strong><\/h3>\n

Make it:<\/strong> Blend 1\/2 cup frozen organic blueberries, 1\/2 cup frozen organic strawberries, 1\/2 banana, 8 oz. unsweetened coconut milk, 1 tablespoon ground flax seeds, 1 teaspoon matcha powder, 1 serving Fuel-6 protein powder<\/a>.<\/p>\n

Quick tip:<\/strong> \u201cI was always against smoothies<\/a> as a meal because I believed they wouldn\u2019t fill me up,\u201d Minno says. But by packing her blender full of superfoods like matcha<\/a> and berries, she found a shake that\u2019s both tasty and filling. \u201cI chose coconut milk as a base because you can buy it unsweetened and it\u2019s very low-calorie.<\/p>\n

RELATED:<\/strong> 9 Healthy Breakfast Recipes Ready in 15 Minutes or Less<\/a><\/p>\n

\"DailyBurn
Photo by Nora Minno<\/figcaption><\/figure>\n

Snack: Greek Yogurt and Apple<\/strong>\u00a0<\/strong><\/h3>\n

Quick tip: <\/strong>We hate to break it to you, but yogurt can be a secret sugar bomb<\/a>. \u201cI tend to choose Greek yogurt because it is higher in protein and lower in sugar,\u201d Minno says. \u201cLook for yogurts with less than 10 grams of sugar,\u201d she advises.<\/p>\n

\"DailyBurn
Photo by Nora Minno<\/em><\/figcaption><\/figure>\n

Lunch:<\/strong> Kale and Brussels Sprout Salad<\/strong><\/h3>\n

Make it:<\/strong> Combine 1 1\/2 cups shredded kale and Brussels sprouts, 1\/4 cup garbanzo beans, 1\/4 cup quinoa, 1\/4 cup multi-colored chopped peppers, 1\/4 cup shaved red cabbage.<\/p>\n

Quick tip: <\/strong>Portion control doesn\u2019t have to be boring. Mix it up by blending your food groups together in a brightly colored salad<\/a>. \u201cIt doesn\u2019t have to look like a perfect plate cut into portions,\u201d Minno says. \u201cFor me this is a balanced meal.\u201d Plus, kale and Brussels don\u2019t wilt as easily as some of the more watery lettuces, so you can prep a bunch and eat them for the entire week, she says.<\/p>\n

RELATED:<\/strong> 7 Healthy Lunch Ideas Your Friends Will Want to Steal<\/a><\/p>\n

\"DailyBurn
Photo by Nora Minno<\/figcaption><\/figure>\n

Snack: Tomato and Mozzarella <\/strong><\/h3>\n

Quick tip: <\/strong>This simple snack is low in sugar and high in protein and vitamins \u2014 not to mention that it\u2019s super refreshing. \u201cThe tomatoes and cheese come from a local farm in New Jersey and the basil was grown right in my back<\/a> yard!\u201d Minno says.\u00a0<\/strong><\/p>\n

\"DailyBurn
Photo by Nora Minno<\/figcaption><\/figure>\n

Dinner: Sesame-Crusted Salmon with Health Slaw<\/strong><\/h3>\n

Ingredients
\n<\/strong>For the salmon:
\n<\/em>2 6 oz. filets of wild salmon
\n4 tablespoons black sesame seeds
\n1 tablespoon low-sodium soy sauce
\n2 tablespoons lemon juice
\n1 teaspoon olive oil<\/p>\n

For the health slaw:
\n<\/em>1\/4 cup shredded white cabbage
\n1\/4 cup shredded red cabbage
\n1\/4 cup shredded broccoli
\n1\/4 cup shredded carrots
\n1\/4 cup chopped Shitake mushrooms
\n1 tablespoons slivered almonds
\n3 tablespoons Sesame Ginger Dressing (brand of your choice)
\n1 tablespoon lemon juice<\/p>\n

Preparation<\/strong>
\nPreheat oven to 450\u00b0F. Line rimmed baking sheet with foil. Place filets skin side down on baking sheet. For marinade whisk together soy sauce, lemon juice, and olive oil in a small mixing bowl. Drizzle marinade over fish and let sit for at least 30 min (can be done up to 2 hours ahead of time). When fish is finished marinating, using fingers, cover top of filets in black sesame seeds. Bake in oven for 15 to 20 min or until opaque in center. While the salmon bakes, combine all health slaw ingredients (white cabbage, red cabbage, broccoli, carrots, mushrooms, almonds) in large mixing bowl. Toss with dressing and lemon juice.<\/p>\n

Quick tip:<\/strong> Though she doesn\u2019t eat any meat, Minno gets protein from fresh fish and plant-based sources<\/a>. After all, she needs it to fuel her through her favorite high-intensity interval training<\/a> workouts. \u201cI used black sesame seeds for fun flavor and texture, but they also have fiber and healthy fats,\u201d she says.<\/p>\n

RELATED:<\/strong> 30-Minute Meals for Quick, Healthy Dinner Ideas<\/a><\/p>\n

\"What
Photo by Nora Minno<\/figcaption><\/figure>\n

Dessert: Cherries<\/strong><\/h3>\n

Quick tip: <\/strong>This sweet fruit is the ideal dessert for after-dinner snackers, Minno says. \u201cCherries you have to work for and think about,\u201d she says. \u201cYou have to take off the stems, work around the pits and you know how much you\u2019ve eaten because you can see the pits in the bowl.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

Need help coming up with a healthy meal plan? This is what registered dietician and DailyBurn Fitness\/Nutrition Coach Nora Minno eats in a day. <\/p>\n","protected":false},"author":53,"featured_media":42358,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,18],"tags":[41,51,71,341,388],"class_list":["post-42329","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","category-weight-loss","tag-diets","tag-food-choices","tag-nutrition","tag-tax1living-well","tag-tax2nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/42329","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/53"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=42329"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/42329\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/42358"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=42329"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=42329"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=42329"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}