Eating the right foods daily has a significant impact on overall health, and who better to learn from than a registered dietitian? Carissa Galloway, a nutrition consultant and personal trainer for Premier Protein, has spent over a decade helping people improve their diets.
Before becoming a nutritionist, Galloway worked as a sports reporter. However, frequent travel and poor eating habits left her feeling sluggish and low on energy. This realization led her to study nutrition, ultimately transforming both her career and daily eating habits.
“I found that as I was traveling, I wasn’t eating healthy. I wasn’t feeling energetic, I was sluggish,” Galloway told CNBC Make It.
Here’s how this expert structures her diet to maintain optimal health, steady energy, and overall well-being.
How a Nutritionist Eats for Maximum Health Benefits
Galloway follows a simple yet effective approach to her meals, ensuring that every dish includes three key components:
1. Protein for Sustained Energy and Muscle Health
Protein plays a crucial role in muscle repair, metabolism, and satiety. “For weight management, protein helps you feel full and satisfied,” Galloway explains. “Including protein in every meal and snack supports stable blood glucose levels and prevents energy crashes.”
Her go-to protein sources include:
✔️ Protein shakes
✔️ Omega-3-rich seafood like salmon
✔️ Chicken and turkey
✔️ Tofu
🔹 Expert Tip: When eating meat, aim for a portion roughly the size of your palm to keep servings balanced.
2. Colorful Fruits & Vegetables for Essential Nutrients
Galloway prioritizes fresh produce at every meal, aiming for a variety of colors to maximize nutrient intake.
“When you eat different colors, you get a diverse range of antioxidants and vitamins,” she says.
✅ Favorite fruits: Berries (great for morning meals)
✅ Go-to veggies: Spinach, kale, arugula, broccoli, and cauliflower
Fun Fact: Research suggests cruciferous vegetables like broccoli and cauliflower have cancer-fighting properties!
3. Fiber-Rich Foods for Digestion and Gut Health
Most Americans don’t get enough fiber, consuming only 10-15 grams daily—far below the recommended 25-38 grams. That’s why Galloway makes fiber a priority in every meal.
Great fiber sources include:
✔️ Leafy greens
✔️ Avocados
✔️ Raw almonds
✔️ Apples
✔️ Chia seeds
A Nutritionist’s Daily Meal Plan for Health and Convenience
Galloway keeps her meals simple, focusing on easy-to-prepare, nutrient-dense foods.
✅ Breakfast: Overnight oats with plant-based milk, cinnamon, protein powder, nuts, and berries
✅ Mid-morning snack: Premier Protein shake for extra protein
✅ Lunch: Air-fried salmon with broccoli slaw and microwave brown rice (leftovers from dinner)
✅ Dinner: Grilled salmon or taco night with tilapia, black beans, or ground turkey
“The most important factor is planning,” she emphasizes. “I’m not trying to be the most creative person on Earth. I just want meals that taste good, support my health goals, and are easy to prepare.”
Takeaway: Simple, Healthy Eating for a Better Life
Galloway’s diet proves that eating well doesn’t have to be complicated. By focusing on protein, fresh produce, and fiber, anyone can improve their health, increase energy, and maintain a balanced diet—without spending hours in the kitchen.
