Food Diary: What a Dietician Eats in a Day

Ever wonder what a registered dietician eats every day? So did we, so we asked Carrie Walder to share one day’s worth of meals and snacks. And because she’s all about sharing healthy advice, also check out her spring-inspired radish recipe. For more tips, check out her Instagram @walderwellness or website


Today I’ll be sharing what a day of eating looks like for me, but it’s important to understand that a typical day of eating is going to look different for everyone. Our bodies and lifestyles are all unique; therefore, we each have unique dietary needs. Also, please know that some days I eat more food or less, healthier or way less healthy. What matters most are your overall eating habits and feeling your best. So with that said, take this day of eating as a source of inspiration for some easy meals or snack ideas!

9:30 am – Breakfast: A cup of earl grey tea and steel cut oatmeal cooked with chia seeds, cinnamon, and frozen blueberries, topped with peanut butter, a scoop of plain Greek yogurt, and a sprinkle of hemp seeds and cacao nibs. I work from home now, but in the past I would often make overnight oats to bring with me on-the-go!

1:00 pm – Lunch: Two egg muffins with gruyere, mushrooms, spinach, and bell peppers from a recipe that I was testing for one of my brand partners. I enjoyed them with a slice of whole wheat toast and ¼ avocado to get a balance of protein, fats, complex carbs, fiber and greens to keep me energized.

5:00 pm – Snack: A dark chocolate hemp seed protein bar! I went for an evening workout, so I needed something to tie me over until then. Unless I exercise first thing in the morning, I typically like to have a snack with some carbs and protein beforehand.

8:00 pm – Dinner: After an evening barre class with my best friend, we stopped by the Whole Foods hot bar. After working out, especially with strength training, it’s important to refuel with protein and carbs to support muscle recovery. I had baked salmon (for protein) with spinach orzo (carbs) and a beet/fennel salad. After dinner we split a vegan thumbprint cookie.

11:00 pm – Bedtime: I wound down my night with a hot cup of reishi mushroom extract tea, which is known to help promote calm and relaxation.


RECIPE: Juicy Roasted Spring Radishes

Seeing spring vegetables start to pop up at Whole Foods got me excited, so I want to share with you a super simple recipe and my absolute favorite way to prepare one of these seasonal veggies—radishes! Roasting radishes takes away so much of the bitterness and makes them incredibly juicy. If you’re someone who doesn’t love raw radishes, you may be surprised at how good these taste!



  • 2 bunches of radishes
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • Salt to taste


  1. Preheat oven to 400F.
  2. Remove radishes from stems, and set aside the radish greens. Wash radishes well and pat dry.
  3. Cut radishes into quarters; add to a large mixing bowl and toss with olive oil, garlic powder, and salt.
  4. Spread the radishes over a lined baking sheet, then roast for approximately 15-20 minutes, until tender (you should be able to easily poke them with a fork).
  5. Enjoy hot as a side dish to your favorite protein or in a grain bowl.


Tip: Don’t let the radish greens go to waste. Simply wash them as you would other leafy greens, then sauté them in a bit of olive oil and salt before adding them as a side dish.