The 'Unconventional' Daily Meal Plan One Registered Dietitian Follows to Stay Energized

Nutrition is often painted as a numbers game, from counting calories to tracking daily macros. But in reality, it doesn’t have to be so rigid. Unfortunately, many people find themselves constantly stressed over food, chasing perfect numbers instead of results, when the most sustainable approaches often come down to understanding your own body and what works for you. Take Andy De Santis, a registered dietitian from Toronto, who follows a more flexible approach in his own daily diet.

"Nutrition is a game of to each their own—I do me, you do you. How I operate is very unconventional, but it works for me," he says. "You can be damn sure I don't try to tell my clients to copy this style of eating!"

De Santis eats two meals a day, consisting of a dense afternoon snack and dinner. Though he doesn't count calories, he predicts his daily intake falls around roughly 3,000 calories and 130 grams of protein—a balance that supports his active lifestyle and keeps him fueled. Check out the full breakdown of what a registered dietitian eats in a day below.

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What a Registered Dietitian Eats in a Day

Meal 1: Afternoon Snack

• What He Ate:
  Nuts: ~100 grams of pecans, almonds, walnuts, pistachios Fruit: 4 pieces of apples, oranges, bananas
• When: Whenever he's hungry between 1-5 p.m.
• Calorie Count: 1,000
• Tip: Rotate the type of nuts and fruit to expose yourself to different beneficial compounds and not get bored out of your mind.

"I'm a professional, don't try this at home. Just kidding—I'm not super hungry in the morning because I eat most of my food in the mid-late day," De Santis says. "Listen to your body. You may be more or less hungry on a given day or require more or less energy, depending on evening activities and your next meal. So don't get caught in the idea you have to eat the same quantity at all times."

For example, if he's feeling like eating an actual meal rather than a massive snack, he'll head to Chipotle or get some all you can eat sushi. On other days, if he's less hungry or short on time, he'll have four small bags of roasted edamame. If he's at home and has more time, his first meal includes eggs, whole grain bread, avocado, and fruit.

Meal 2: Dinner

• What He Ate:
  Protein: ~500 grams of salmon, trout, lamb, ground beef, or a combination of any of those with tofu Starch: ~400 calories worth of sweet potato, pasta, quinoa, whole grain bread, or a combination Vegetables: Raw kale, bell peppers, broccoli, onions, cauliflower, or asparagus After Dinner: 1 cup of frozen fruit or 2 grapefruit and either 1 avocado or 3 squares of 85 percent dark chocolate
• When: 8-11 p.m.
• Calorie Count: 2,000

He typically eats out at least once a week, most weeks, so some nights, dinner looks like steak, sushi, or Japanese BBQ.

"I watch soccer games most nights of the week. They last 90 minutes, so my massive meal might as well, too," he says. "I cook a la carte meals most nights of the week and very often cook for loved ones. It's literally a second job, but I don't have kids and I love home-cooked meals, so I'm up for it."

Disclaimer:The information shared here is for general informational purposes only and does not constitute personalized medical or nutritional advice. Consult a registered dietitian, physician, or other qualified healthcare professional before making changes to your diet.

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