A Look at What 9 Nutritionists Eat for Breakfast and Lunch

Keeping to a strict, healthy diet is not always easy, especially when you're a busy mom. At times, it can be much easier to heat up a frozen breakfast sandwich on your way out the door instead of preparing a healthy, well-rounded breakfast. We asked nine nutritionists what they ate for breakfast and lunch every day, and it turns out that you can, indeed, eat a healthy breakfast on the go! Check out what surprisingly yummy eats they make for breakfast and lunch and incorporate them into your own daily menu!


Erin Palinski-Wade, RD, Owner of Mommyhood Bytes and mother of one

Breakfast: 1 cup low-fat Daisy cottage cheese + ¾ cups fresh or frozen wild blueberries. It offers a great source of lean protein, calcium and antioxidants to start the day! She also recommends her quick breadless quiche recipe, which you can find by clicking here.

Lunch: Fresh berry and spinach salad. If you want to add a lean protein, go for grilled chicken, a filet of fish or even a hard-boiled egg! This salad offers good sources of iron, fiber and antioxidants. Plus, it's low-cal!

>> Recipe: Tandoori Chicken and Spinach Salad

Ginny Erwin, RDN

Breakfast: Oatmeal: About a 60:40 ratio of quinoa and oatmeal + unsweetened almond milk + berries + one tablespoon of chopped walnuts + sprinkle of cinnamon. A cup of coffee with 1 percent milk on the side.

Lunch: Low-fat Greek yogurt with berries + chopped walnuts or trail mix + cinnamon. A 10-ounce green smoothie made of kale, mango, a packet of green superfood and water on the side.

Jessica Swift, aka "Chef Jess," RD

Breakfast: Hot or cold cereal, Greek yogurt or some sort of egg with a piece of fruit.

Lunch: Chicken or some other protein with veggies over quinoa.

chef jess
(Photo: Chef Jess)

Tanya Zuckerbrot, MS, RD, Creator of the F-Factor Diet and mother of 3

Breakfast: Fiber Cracker Toast with Protein Topper: 4 high-fiber crackers (like GG Scandanavian Crispbread) + lean protein topper (like 4-6 egg whites with spinach) + 1-2 Laughing Cow cheese wedges.

Lunch: High-Fiber Cheese Pizza: 2 high-fiber crackers + ¼ cup 1% cottage cheese or low-fat mozzarella + spicy roasted pepper sauce or tomato sauce + sprinkle of Parmesan cheese + oregano to taste. Microwave for 1-2 minutes.

tanya zuckerbrot
(Photo: Tanya Zuckerbrot)

Kathleen Zelman, MPH, RD, LD, Nutrition expert for United Healthcare Source4Women and United Healthcare television, Jamba Juice Healthy Living Council member

Breakfast: Nonfat plain Greek yogurt + berries and any seasonal fruit + few tablespoons of homemade granola. When she's in a rush and needs an on-the-go option, she picks up a smoothie like  "Amazing Greens" from Jamba Juice that has veggies, fruit and 11 grams of protein. She also enjoys their energy bowls, which are similar to a yogurt parfait.

Lunch: Open-faced sandwich: Turkey + lettuce + tomato + light vinaigrette. Piece of fruit for dessert.

kathleen zelman
(Photo: Kathleen Zelman)

Dana Kofsky, LN, Founder of Nutrition Styles

Breakfast: If she's going to do cardio after breakfast, Kofsky will have a higher carbohydrate breakfast like walnut-apple oatmeal. If she's going to do weights or yoga, she'll opt for a protein shake with Replenish vegan protein powder, almond butter and cocoa nibs.

Lunch: Salad: Mixed greens base + veggies + 3-4 ounces of a protein like chicken, turkey, fish or red meat + avocado. If she didn't get her starchy carbs at breakfast, she'll add quinoa to the salad instead of the protein, with roasted or sautéed veggies in olive or grape seed oil with sea salt.

Elizabeth Ward, RD, author of "MyPlate for Moms: How to Feed Yourself and Your Family Better", Jamba Juice Healthy Living Council member

Breakfast: Whole grain cereal, milk and fruit. Not only does that offer lots of fiber, but it's a great source of potassium as well!

Lunch: Leftovers! It's important to remember to account for leftovers when you're making dinner the night before. That way you have a healthy lunch with minimal effort the next day!

Liz ward
(Photo: Elizabeth Ward)

Kate Geagan, MS, RD

Breakfast: Smoothie: Almond butter + dates + almond milk + banana + one tablespoon of 70% cocoa powder + ice. It offers tons of protein, magnesium, potassium, iron and fiber for a strong start to your day!

Lunch: Salad: Chicken or tuna + almonds + celery + dried cranberries + Greek yogurt. Six grams of protein and four grams of fiber will ensure that you stay satiated until dinnertime!

Tara Gidus, RD, co-host of national television show "Emotional Mojo", Jamba Juice Healthy Living Council member


Breakfast: Greek yogurt with blackberries, pineapple and raspberries. If she has time, she opts for a homemade spinach and feta omelet and a piece of whole grain toast with real butter.

Lunch: Half wrap sandwich: Tofu + red pepper + eggplant + zucchini + spinach + herbed cream cheese. Also a side of zucchini and yellow squash in an Italian dressing, and a side of wild rice and lentils.

tara gidus lunch
(Photo: Tara Gidus)