What a Nutritionist Eats in a Day

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Have you ever been curious to know how a Nutritionist plans her meals for the day? We asked our Nutritionist Emma what she eats in a day and how MADE fits into this routine:


On a typical workday, Emma will always start the day with a hot drink, either a green tea or hot lemon. She typically has a smoothie for breakfast (click here for Emma’s favourite smoothie recipes). Somewhere mid-morning, she’ll have a plunger coffee, she’s currently drinking decaf but still loves the ritual and flavour of coffee!


Emma’s lunches tend to vary depending on what recipes the chefs are testing. She’s lucky to work in the Development Kitchen in the My Food Bag Head Office, so she’s constantly tasting all the incredible foods! They always feature plenty of veggies and salad for fibre and nutrients.

Afternoon snacks:

In the afternoon, she’ll have some fruit for a bit of a pick me up – whatever is in season!


Weeknight dinners are either the My Food Bag Veggie Bag, as she follows a pescatarian diet, or if she hasn’t got a Food Bag that week, she’ll freestyle dinners a little bit. It will always contain plenty of seasonal veggies either roasted, stir-fried or as a salad. These are then paired with fish, tofu or falafel. Emma also adds whole grains like freekeh or quinoa, and a good dash of nuts or seeds. She loves bowl food and making dinner a nourish bowl of deliciousness. Her final trick is that she tends to put Culley’s chipotle sauce on everything, she says that she’s a little obsessed!

MADE saves the day when she’s gotten home late. This is when Emma has been to the gym after work or out and about and doesn’t have much time cooking dinner! She’ll always have some of the veggie MADE meals in her fridge or freezer to ensure she’s eating well regardless of how busy her day has been.

Some final tips and tricks from Emma on how to eat healthy all week:

Being prepared is super important for continuing to eat healthily. If you’ve got time either the morning of, or the night before – pack a lunch. Homemade lunches can be packed full of nutrient-dense foods and are typically much more healthy (and cheaper!) than a bought lunch. The next step is taking some time on Sunday afternoon to prep a few things for lunches for the week ahead. Roast some veggies and chicken or cook some grains to toss with salads for the week ahead.

If this all sounds like a bit too much planning, there’s always Fresh Start Lunch Box, This handy Extra comes with two Fresh Start MADE meals and 3 easy and healthy salad recipes for you to make. MADE is a great option for lunch, which doesn’t require any prepping, is healthy, typically cheaper than buying lunch and delicious.

Meet the Nutritionist

Emma ‘Edamame’

Our in-house nutritionist Emma ‘Edamame’ was born and bred in mid Canterbury and has the health and wellbeing of Kiwis in mind at all times. As an NZ registered nutritionist (NZ Nutrition Society) with a bachelor’s degree in Nutrition and Food Science from the University of Auckland, she makes sure we’re all getting our fresh dose of local veggies and our meals are full of nutritious substance – thanks for having our back Em (and our waistlines!). When it comes to New Zealand produce, Emma is a whizz, with fresh berries being her absolute fave. Intrigued to know what food this nutritionist couldn’t live without? Fresh fish and seafood, delivering on both flavour and nourishment. As well as ice cream, especially real fruit ice creams, in the summer time! Life’s all about a tasty balance, right?

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