How a Nutritionist Balances Meals, Fitness, and a Busy Schedule

Rachel Swanson, a state-certified nutritionist and author of Trying!: A Science-Backed Plan to Optimize Your Fertility, follows a structured yet flexible approach to eating. She balances her time between New York City and Miami, maintaining a routine that prioritizes nutrient diversity, meal prep, and regular exercise.

Swanson starts her day with warm drinks—lemon water, coffee, or yerba mate—sometimes pairing them with a protein-rich snack like homemade turkey meatballs. When time allows, she prepares these in advance to stay on track. Her lunches often include prepped meals, such as her favorite 'Golden Soup', packed with chicken, bone broth, carrots, cauliflower, white beans, light coconut milk, ginger, and turmeric.

To keep her diet varied, she rotates vegetables, herbs, and spices in her meals. Animal protein is a staple, but she focuses heavily on plant-based foods to support gut health. For extra nutrients, she enjoys hot chocolate with CocoaVia or a matcha latte blended with chia seeds for protein, fiber, and omega-3s. Fitness plays a key role in her routine. Three times a week, she joins small-group strength training sessions. Her protein intake aligns with recommendations for active individuals—around 0.7 grams per pound of body weight. Swanson's approach is practical: she cooks in bulk, automating meals to save time while ensuring variety. This method helps her maintain consistency, whether she's in Miami or New York.

Swanson's habits reflect her professional focus on nutrition and wellness. By prepping meals, rotating ingredients, and staying active, she keeps her diet balanced and adaptable. Her methods offer a clear example of how structured planning can support long-term health.