Height: 5 ft 0 in

Weight: 120 lbs

BMI: 23.4

Registered Dietitian

Marina Superstein, RD

Insurances: Aetna,Anthem,Blue Cross Blue Shield,Cigna,United Healthcare

Diagnosis and Treatment Plan

37 years old patient. She reported a sudden weight influx of about 5 lbs, despite increasing exercise and watching caloric intake, and feeling anxious. She also has back and knee pain. She also reports having heart burn and reflux especially at night, in addition to feeling constipated.

Initial Nutrition Plan - 04/22/2024

Fluid Intake:

Aim for at least 1.5 liters of water / day

Physical Activity:

Usual cardio/strength sessions + walks on other days

Wake up

  • 1 glass of warm water + 1 squeezed lemon (first thing in the morning)
  • Coffee (try waiting at least 30 mins after waking up)
  • 2nd coffee can be substituted for Caffeine Army Super Coffee

7am - Breakfast Options

  • 1 slice of bread + 2 eggs + ¼ of avocado (optional) + handful of berries
  • 1 plain greek yogurt + 2 tbsp of granola + handful of berries
  • Plain greek yogurt + 1 tbsp of almond butter + handful of berries
  • Oatmeal: ⅓ cup of purely elizabeth Superfood Oats, Original + tbsp of almond butter +

handful of berries

  • Protein shake: 1 glass of plant based milk + 1 scoop of protein + handful of frozen/fresh fruits +

¼ of avocado OR 1 handful of nut butter

1pm - Lunch Options:

  • 1 beef jerky + 1 apple
  • 2 hard boiled egg + 1 apple (when not having eggs in the morning)
  • Handful of nuts (almonds, walnuts, pistachios, cashews, etc) + 1 apple
  • RX Protein Bar + handful of nuts or fruit or baby carrots

4pm - Snack Options:

  • 1 cup of baby carrots or any veggies + hummus or avocado
  • 1 cup of greek yogurt + handful of berries
  • Protein shake: 1 glass of plant based milk + 1 scoop of protein + handful of frozen/fresh fruits
  • 1 slice of bread + hummus OR tuna OR turkey breast
  • Handful of granola + ½ cup of fruit

6:30pm - Dinner Options:

  • 1 source of protein (about 6 oz): Chicken, fish, beef, etc
  • Carbs (limit to 6 tbsp): Rice, beans, sweet potato, quinoa, pasta..
  • Veggies / Salad (half of your plate)

See picture below as a guide to balancing your plate:

Night snack ideas:

  • Berries or kiwi + 2 squares of dark chocolate or
  • Just 2 squares of dark chocolate
  • Handful of berry dark chocolate

Products Recommended

  • Bread: Ezekiel Bread, Dave's Killer Bread, Sourdough bread
  • Nut butter: GreenWise Butter (Publix) or any brand without added sugar
  • Turkey breast: Applegate Natural Sliced Oven Roasted Turkey Breast
  • Oats: Purely elizabeth Superfood Oats, Original, Amaranth, Quinoa Flakes, Flax Seeds, Chia


  • Granola: Purely Elizabeth Organic Original, Ancient Grain Granola, Gluten-Free
  • Beef Jerky: Stryve Biltong Beef Jerky
  • Smart Coffee: Caffeine Army Super Coffee
  • Protein Bar: RX Bar


  • Protein Powder: NOW Sports Nutrition, Whey Protein Isolate, 25 g With BCAAs, Unflavored

Powder OR Isopure Unflavored Protein, Whey Isolate, 25g Protein, Zero Carb

  • Magnesium Glycinate: NOW Supplements, Magnesium Glycinate 100 mg, Highly Absorbable

Form, 180 Tablets (Take 2 capsules at night)

  • Vitamin D: Micro Ingredients Vitamin D3 5000 IU with K2 100 mcg
  • Vitamin D (for kids): Ddrops Kids Booster 600IU
Topics Discussed

Weight Loss

Appointment History

Number of Sessions: 1

Last Updated: May 28, 2024