3 Nutritionists Wrote Down Everything They Ate for a Week

She satisfies her sweet tooth every day, drinks wine on the weekends and isn't fazed by unfamiliar ingredients in her CSA bag.

Day 1 (Thursday)
Breakfast - 6:30 a.m.
3/4 cup plain Greek yogurt with 1/2 cup sliced strawberries and 1/4 cup dried-fig granola; 1 piece of sprouted whole wheat raisin toast with 1 Tbsp. almond butter; 1 cup of coffee with 2 Tbsp. half-and-half and 1 tsp. honey topped with 2 Tbsp. light whipped topping. "I believe in big breakfasts—they help me manage hunger throughout the day. I add whipped topping to my coffee because life is too short not to enjoy mini treats."

Snack - 10:15 a.m.
1 ounce light Jarlsberg cheese and 3 dried apricots.

Lunch - 12:45 p.m.
Falafel salad—6 cups arugula, 2 small homemade baked falafel burgers, 2 Tbsp. feta cheese, 1/2 cucumber, sliced, 3 Tbsp. homemade tahini sauce.; 1 dark-chocolate square and a green tea with candied ginger. "I budget in 100 calories of dark chocolate every day."

Snack - 4:30 p.m.
1/2 cup pistachios in the shell and 2 dried apricots.

Dinner - 6 p.m.
4 cups ramen soup with homemade tofu, mushrooms and broccoli; 1 square of dark chocolate; 1 piece of candied ginger. "I'd never made ramen before but we just got the noodles in our CSA bag."

Day 2 (Friday)
Highlights of the day: A go-to green smoothie for breakfast, homemade Thai carrot soup for lunch and an IPA with dinner (more ramen soup).

Day 3 (Saturday)
Breakfast - 6:30 a.m.
2 scrambled eggs with light, shredded cheddar cheese; 1/4 avocado; 1/4 cup salsa; 1 piece of sprouted whole-wheat raisin toast with 1 Tbsp. almond butter; usual morning coffee.

Snack - 10 a.m.
2 oat-and-date protein bites; "These are a family-wide favorite snack. They request them over things like cheese crackers or cookies."

Lunch - 11:30 a.m.
4 cups ramen soup; 1 carrot; 1 apple.

Snack - 2 p.m.
1/3 cup pistachios in shell; 1 cup homemade banana ice cream. "I like to add 1 Tbsp. of unsweetened cocoa powder to mine for some chocolate satisfaction."

Snack - 4 p.m.
2 carrots; bites of kids' mini-wraps. "I try not to do this, but I can't lie about the fact that I eat off my kid's plates here and there."

Dinner - 7:30 p.m.
1 ounce smoked trout with Greek yogurt–and–dill dip; 3 ounces of salmon; 1 piece of corn on the cobb; 10 asparagus spears; 1/2 cup homemade rhubarb crisp with 1/2 cup vanilla ice cream; 1 glass of a buttery Chardonnay. "I'd been dying to try a rhubarb dessert recipe. Making your own allows you to control the amount of sugar and fat and enjoy the natural sweetness of the produce."

Day 4 (Sunday)
Breakfast - 7 a.m.
3 3-inch lemon cottage cheese pancakes; 1/2 cup plain Greek yogurt; 1/2 piece of soy sausage; 2 strawberries; 1 tsp. honey; usual coffee. "I had some leftover cottage cheese that was a couple of days from being thrown away, so I used it up. It's a good way to pack in a little morning protein."

Snack - 10 a.m.
3-inch baked falafel.

Lunch - 12 p.m.
1/2 cup vegetarian refried beans and 1/4 cup ground chicken breast burrito with 1/8 cup light cheese, 1/2 cup salsa and 1/4 avocado; 1 apple; 1 square of dark chocolate; green tea. "I always keep whole grain tortillas, salsa and vegetarian refried beans on hand. Sometimes lard is added to refried beans, so you need to check the label if you're a vegetarian or try to eat vegetarian sometimes."

Snack - 3 p.m.
2 cups watermelon; 1 baked falafel with 1 Tbsp. tahini sauce.

Dinner - 7 p.m.
Out to restaurant for date night—1 cup of mushroom masala; 2 ounces of white bread; 4 cups arugula and spinach salad with goat cheese; 2 cups roasted cauliflower with red sauce; 1 glass of white wine; 1 square of dark chocolate.

Day 5 (Monday)
Highlights of the day: After a shrimp salad lunch left her hungry, McDaniel reached for a bigger-than-usual snack of 1 cup of watermelon, 1 piece of sprouted whole wheat raisin toast with 1 Tbsp. peanut butter, and 1/2 whole-grain tortilla with 3 Tbsp. hummus to tide her over until dinner, which was huevos rancheros with arugula salad (2 eggs, 1/2 cup refried beans, 4 cups arugula, 1/3 cup salsa, 1/8 cup shredded cheese, 1/8 avocado; 1 apple; plus 1 square of dark chocolate).

Day 6 (Tuesday)
Highlights of the day: Berry-filled Greek yogurt for breakfast, a slice of takeout cornmeal-crust pizza topped with zucchini, kalamata olives, mozzarella cheese, onions, basil and lots of arugula for lunch, plus more huevos rancheros for dinner. And a square of dark chocolate, of course.

Day 7 (Wednesday)
Breakfast - 6:30 a.m.
Green smoothie with 1/4 cup granola on top; usual coffee.

Lunch - 12 p.m.
1 apple, 1 square of dark chocolate, green tea and 4 cups arugula-pistachio pesto salad—4 cups arugula, 1/2 cup cooked pasta, 1/2 cup chickpeas, 2 Tbsp. arugula-pesto, 1/2 cup grape tomatoes, 1/3 cup tiny mozzarella balls.

Snack - 3 p.m.
1/3 cup mixed nuts.

Dinner - 6 p.m.
2 cups sautéed yellow squash with 1/3 cup leftover ground Mexican chicken; 2 cups of the lunch salad; 2 cups of red tea.

McDaniel is a spokesperson for the Academy of Nutrition and Dietetics.

Tacos, tostadas, nachos and more are staples for her (rejoice, Mexican-food lovers!), plus she has a salmon secret that'll make your wallet and your waistline very happy.

Day 1 (Thursday)
Breakfast - 7:30 a.m.
1/4 cup dry steel-cut oats cooked with water, topped with a little cinnamon; 1/2 small very ripe banana, sliced with 1 Tbsp. natural peanut butter. "Breakfast is an autopilot meal most days, and oatmeal is my go-to. It's quick to make and full of fiber."

Snack - 10 a.m.
5 ounces plain Greek yogurt with 1 Tbsp. blueberry jam.

Lunch - 1 p.m.
Egg and avocado toast—1/2 small avocado, smashed and spread on a piece of toasted sourdough bread from the bakery, topped with 1 sliced boiled egg and sprinkled with kosher salt and cracked black pepper. "I work from home most days, and because I usually have avocados in the house, this is a quick, satisfying meal in my regular rotation. The avocado adds a little decadence to a basic egg sandwich."

Snack - 4 p.m.
1/2 cup roasted strawberries with 1 Tbsp. chopped almonds and 2 Tbsp. coconut whipped cream.

Dinner - 7:30 p.m.
4 ounces BBQ broiled salmon with 1 1/2 cup olive-oil-roasted broccoli. "I buy fresh salmon when it's in season or on sale, but most of the time I buy frozen. It's a convenient and affordable way to get healthy omega 3s."

After Dinner
A little less than 1/4 cup sesame-brittle ice cream.

Day 2 (Friday)
Highlights of the day: Breakfast and lunch were the same as yesterday ("I had to use up the other half of the avocado!"), but a dinner out with friends included a slice of New York–style thin-crust cheese pizza.

Day 3 (Saturday)
Breakfast - 7:30 a.m.
3/4 cup steel cut oats (cooked) with 1/2 cup fresh blackberries plus a drizzle of maple syrup.

Snack - 10 a.m.
Blueberry-kefir smoothie—1 cup frozen blueberries, 1 cup fresh spinach, 1/2 cup plain kefir, water.

Lunch - 1 p.m.
Egg and avocado tacos—2 soft corn tortillas, charred topped with 2 eggs scrambled with chopped onions, 1/2 small avocado and lots of salsa

Snack - 4 p.m.
1 ounce of chili-lime roasted peanuts.

Dinner - 8 p.m.
Pasta dinner out at a local Italian restaurant—1/2 of a Lemon-Thyme Salmon Bowtie Pasta entree (included salmon, zucchini, mushrooms, tomatoes) and 1 piece garlic herb bread. "I took the other half of the entree with me so I could have it for lunch the next day."

Day 4 (Sunday)
Highlights of the day: A filling toasted-oats breakfast, the other half of last night's pasta for lunch, plus 3 ounces of mustard grilled chicken, 1/2 cup roasted herb potatoes and 1 cup of warm sesame ginger broccoli and carrot slaw for dinner. "I quickly sautéed shredded broccoli stalks with a few shredded carrots, sesame seeds, garlic and toasted sesame oil."

Day 5 (Monday)
Breakfast - 7:30 a.m.
Steel cut oats, blackberries and maple syrup.

Snack - 10 a.m.
Coconut ginger matcha latte.

Lunch - 1 p.m.
Olive oil tuna salad over greens—4 ounces albacore tuna, drained, 1 Tbsp. olive oil vinaigrette, 1/2 cup grape tomatoes, halved, 1 Tbsp. chopped kalamata olives, 1 cup raw spinach; plus 4 rice-and-nut crackers.

Snack - 4 p.m.
Sesame cucumber salad—1 medium cucumber, spiralized, topped with sesame vinaigrette, 1 Tbsp. toasted sesame seeds and some crushed red pepper flakes. "I was testing recipes today, and this salad was one of the ones I was working on."

Dinner - 7:30 p.m.
Black bean tostadas—1 cup seasoned black beans, 2 Tbsp. shredded pepper jack cheese, 1/2 cup fresh salsa and fresh cilantro over 2 baked tostadas, plus 1/2 cup sautéed radishes with olive oil and topped with parsley. "I often make vegetarian nachos or tostadas for a quick meal. Here, I used store-bought baked tostadas, and the black beans were leftovers."

Day 6 (Tuesday)
Breakfast - 7:30 a.m.
Steel-cut oats with cinnamon; a banana with peanut butter.

Snack - 10 a.m.
5 ounces plain Greek yogurt with 1 cup frozen raspberries plus 1/2 tsp. honey

Lunch - 1 p.m.
Two bean-and-cheese quesadillas—1/2 cup smashed pinto beans (with garlic and onion) and 2 Tbsp. pepper jack cheese on two 2 6-inch corn tortillas folded in half.

Snack - 4p.m.
20 frozen grapes.

Dinner - 7:30 p.m.
Two fish tacos—4 ounces pan-seared cod flaked onto 2 soft corn tortillas topped with lots of shredded raw cabbage, avocado slices and a generous squeeze of fresh lime juice; plus 1/2 cup black beans cooked with green pepper, onion and spices.

Day 7 (Wednesday)
Highlights of the day: Same breakfast as yesterday, but lunch called for avocado toast with pumpkin seeds, afternoon snack included filling black-bean chips, and dinner was omega 3–rich steelhead trout baked with a Dijon mustard sauce.

We love her evening Manhattans and adventurous palate (see why she says bison makes the best burgers). But doing this food diary showed Crandall that she's not following a crucial piece of advice she gives to clients.

Day 1 (Friday)
Breakfast - 7 a.m.
1 banana with 2 Tbsp. low-sugar peanut butter; 2 high-protein pancakes made with whole-grain oat flour, whey protein isolate, egg whites, buttermilk, brown sugar, baking powder and salt. "I tell my clients to aim for 20 grams of protein per meal and I follow the same rule myself. This food diary has been eye-opening, though, because now that I look at it, I'm not sure if I'm reaching that goal."

Lunch - noon
2 tofu veggie spring rolls with 1 Tbsp. peanut vinaigrette; 1 1/2 cups fruit salad with mangos, blueberries, raspberries, strawberries and kiwi; 2 cups of coffee with 8 ounces of almond milk.

Dinner - 6 p.m.
8 ounce sirloin steak; 1 cup arugula salad with balsamic vinegar; 2 slices of bruschetta topped with fat-free feta cheese and cherry tomatoes; 1 oatmeal cookie.

Day 2 (Saturday)
Breakfast - 7 a.m.
2 protein pancakes with 1 Tbsp. chia-seed jelly; 2 egg whites and diced veggies with Parmesan cheese; 2 cups of coffee with 8 ounces of almond milk.

Lunch - noon
2-ounce bison burger (no bun) with 1 Tbsp. each of ketchup and mustard; 2 ounces of grilled chicken; 1 cup of watermelon; 1 cup of black beans with 1 ounce of corn tortilla chips, 1/4 cup guacamole and 1/4 cup pico de gallo. "Bison is really flavorful, and it's raised locally here in Colorado. It makes for a really good burger because it doesn't dry out like lean cuts of beef do."

Dinner& - 6 p.m.
3 ounces of tuna tartar with guacamole and mango; 1 ounce of wheat crackers; 1 cup white-bean chicken chili; 1/2 cup beet salad with fat-free feta cheese and arugula; 1-ounce custard-cup dessert; 1 Manhattan.

Day 3 (Sunday)
Highlights of the day: Chicken for lunch and dinner, each with a delicious seasoning. Lunch called for garlic, red pepper flakes, turmeric, cumin and olive oil, while dinner's dish had rosemary, basil, thyme, oregano, lemon zest and lemon juice, minced garlic, pepper and olive oil. Plus a Manhattan.

Day 4 (Monday)
Breakfast - 7 a.m.
Homemade cinnamon biscotti; 2 cups of coffee with 8 ounces of high-protein milk. "It's a double-filtered milk, which gives it more protein and calcium than normal milk."

Lunch - noon
1 container of Greek yogurt; 3 ounces of deli chicken; 1 cheese stick; 1 apple; 1 cup bell pepper; 20 wheat crackers.

Dinner - 6 p.m.
4 ounces of grilled chicken; 2 cups bell-pepper-and-cucumber salad with poppy seed dressing; 2 cups grilled broccoli; 1 almond-flour date cookie.

After dinner snack
1 ounce of almonds and 1 cup of grapes.

Day 5 (Tuesday)
Breakfast - 7 a.m.
2 pieces of homemade whole-wheat cinnamon toast with 1 Tbsp. of butter; 2 cups of coffee with 8 ounces of high-protein milk.

Lunch - noon
Mexican salad—chicken, pinto beans, pico de gallo, 2 cups of lettuce, 5 corn chips.

Snack - 3 p.m.
1 grapefruit.

Dinner - 6 p.m.
4-ounce buffalo burger (no bun); 1 medium roasted and sliced sweet potato; 2 cups bell-pepper-and-cucumber salad with poppy seed dressing; 1 cup of herbal tea; 1-ounce brownie. "I try to get a lot of variety in my diet, including the kinds of meat I eat. You get different nutrients from different types."

Day 6 (Wednesday)
Highlights of the day: Whole-wheat cinnamon toast for breakfast, an afternoon soymilk latte, and grilled chicken with bell-pepper-and-cucumber salad and acorn squash sprinkled with cinnamon, nutmeg and brown sugar for dinner.

Crandall is a spokesperson for the Academy of Nutrition and Dietetics.