I named my nutrition practice “Functional Fueling” because this represents the functional properties of foods within a functional approach to healthcare. As a functional medicine registered dietitian, I’m passionate about helping people reclaim their health so that they can feel optimal- inside and out. I believe that the food we eat and root cause treatment can truly change our lives. I’ve seen it firsthand in my own life and in helping thousands of patients.
Lauren Papanos, MS, RD, CSSD
Integrative Registered Dietitian.
Certified Specialist in Sports Dietetics.
Owner of Functional Fueling Nutrition.
Host of the Your Nutrition BFF podcast
What I Eat In A Day
- 8:00 am | Breakfast | 25% Protein, 45% Fat, 30% Carb | Eggs & Vegetables + Side of Berries
Breakfast I like to keep high fiber and rich in antioxidants and omega 3’s to promote cognitive function. This meal generally includes chia seeds, berries, bone broth protein powder or eggs and seeds. Breakfast is my highest caloric intake of the day.
- 12:00 pm | Lunch | 25% Protein, 35% Fat, 40% Carb | Chicken Asado with Green Chile Rice
Lunch is always a large bowl of fresh vegetables typically in the format of a salad. I generally make a leafy green base with onions, broccoli sprouts and chopped roasted vegetables from my Metabolic Meals dish. I will pick a meal like the Chicken Asado with Green Chile Rice that has protein and a small portion of starch with a lower fat content so that I can incorporate olive oil into my salad dressing. I will use the roasted vegetables from the meal and add this to my salad for additional nutrition and taste factor. I will then top the salad with cold pressed olive oil and balsamic glaze.
- 4:00 pm | Snack | 40% Protein, 30% Fat, 30% Carb | Protein Shake, Berries, Raw Pumpkin Seeds + Glass of Water with Lemon & Unrefined Salt
My bridge snack is a must to keep energy stable and prevent the natural salt and sugar cravings that happen mid-day as a result of a dip in your stress hormone, cortisol. I keep this meal high in protein and antioxidants. I will also add in unrefined salt and lemon to the meal or to my water to provide minerals and Vitamin C to support my adrenal function.
- 6-7 pm | Dinner | 30% Protein, 30% Fat, 40% Carb | Steamed Broccoli and Garlic Roasted Yukon Gold Potatoes + Bison Meatballs
Dinner is my lightest meal of the day. I make sure that dinner is 12 – 14 hours apart from when I eat my breakfast the next day. Dinner generally consists of a protein, roasted vegetables and larger starch portion. I make sure the starch is high in fiber. I like this meal to have a greater amount of starch to support serotonin and melatonin production before bed. If I see clients late this day, I might use another Metabolic Meals dish here so that I can maintain my fasting window.
I used to eat a lot more snacks than I do now, similar to much of what I see in practice working with clients. When I started to learn more about the role of the gut and hormones I started to experiment with larger and more blood sugar balanced meals every 4-5 hours. I try to not eat anytime between that time frame to allow my digestive system the rest and to support my blood sugar and insulin levels. I also used to eat fewer carbs at dinner time. Dinner is now my largest carbohydrate intake of the day as I have found this to help substantially with my sleep quality.
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