How a Nutritionist Fuels Her Body With Whole Foods and Smart Meal Prep

Rachel Swanson, a state-certified nutritionist at LifeSpan Medicine, follows a structured yet flexible approach to eating. She divides her time between New York City and Miami, spending roughly six months in each. Her diet focuses on variety, nutrient density, and practical meal preparation to support gut health and overall well-being.

Swanson starts her day with a simple routine: lemon water, coffee, or yerba mate. For breakfast, she opts for a protein-rich snack, often homemade turkey meatballs mixed with sweet potatoes, onions, and blueberries. These ingredients provide fibre, vitamins, and sustained energy.

Her meals are largely prepped in advance, allowing her to rotate vegetables, herbs, and spices for gut microbiome diversity. Lunch typically consists of soups or stews packed with animal protein and seasonal vegetables. One favourite is her 'Golden Soup,' a mix of chicken, bone broth, carrots, cauliflower, white beans, light coconut milk, ginger, and turmeric.

To meet her protein needs—around 0.7 grams per pound of body weight—she plans dishes in bulk. This method ensures she consumes a wide range of plant-based foods while maintaining consistency. Beyond diet, Swanson stays active with small-group strength training sessions three times a week.

Swanson's approach combines nutrient-dense foods, meal prepping, and regular exercise. By prioritising variety and protein, she supports both gut health and an active lifestyle. Her methods reflect a balance between structure and adaptability in daily eating habits.