A Day in The Life Of: Kacie Barnes, RD
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In today’s episode, we’re joined by Kacie Barnes, Registered Dietitian and founder of Mama Knows Nutrition. Kacie helps parents simplify nutrition, reduce mealtime stress, and feel confident feeding their families without the pressure to do it perfectly. Through her content, recipes, and resources for picky eaters, she’s become a go-to voice for moms who want realistic strategies that actually work in busy households.
Her daily routine reflects that same philosophy: practical, flexible, and focused on reducing friction rather than chasing perfection.
Morning: Prioritizing Sleep and Simple Starts
Kacie’s mornings vary depending on the day and her kids’ schedules. A couple mornings each week she wakes up around 5 a.m. to meet friends for a Pilates class — the social aspect is the biggest motivator for getting up early.
But she’s intentional about not doing that every day.
After realizing how much sleep affects her mood, stress levels, and energy, she prioritizes rest. As she puts it, “Everything else falls apart if I’m not rested.”
On non-workout days, she’ll stay in bed until around 6:45 or 7 a.m., usually waking when one of her kids calls for her.
Breakfast is intentionally quick and easy. Everyone in the house often eats cereal — something she’s fully embraced as a practical solution during busy mornings.
Her go-to bowl:
- Cheerios
- Walnuts for healthy fats and fiber
- Soy milk (she’s lactose intolerant)
If she has more time, she’ll make oatmeal with banana and collagen for a protein boost. She prefers collagen because it’s neutral tasting and mixes easily without clumping.
Even on hectic mornings, she tries not to skip breakfast — knowing she feels much better when she eats something early in the day.
Movement: Social Workouts and Daily Walks
Exercise in Kacie’s life is less about rigid routines and more about connection and consistency.
Pilates with friends happens a few times a week, and she also loves walking — either solo or with friends — as a way to move her body and socialize at the same time. Some days she’ll also hop on the Peloton.
Walking has become one of her favorite ways to incorporate both movement and social connection into her routine.
Midday: Keeping Meals Simple
Like many busy parents, Kacie structures meals around convenience and reducing mental load.
Lunch usually happens around 12:00–12:30 p.m. and often looks something like:
- A peanut butter tortilla
- Greek yogurt
- Whatever fruit is in the house
Other easy options include:
- A microwave sweet potato with black beans, salsa, and avocado
- Potato bean soup she meal preps for the week
Rather than tracking numbers or counting macros, Kacie uses a simple visual balance approach — aiming for protein, carbs, and fat at meals so she feels satisfied and energized.
She’s also mindful of how food affects her body. Because she’s lactose intolerant and has GERD, she’s spent years learning which foods work best for her and adjusting accordingly.
Hydration is another habit she keeps simple — carrying a large water bottle throughout the day to make drinking water easy.
Afternoon: School Pickup and Organized Chaos
Once the kids are out of school, the day shifts quickly into activity mode — homework, sports, appointments, and plenty of big emotions.
Afternoons can feel chaotic, so Kacie keeps snacks simple. She often serves fruit after school and might have some herself depending on how hungry she feels.
Like much of her day, flexibility is key — some days include an afternoon snack, others don’t.
Dinner: Keeping It Real with Picky Eaters
Dinner is often the trickiest part of the day. Between kids’ activities and different hunger schedules, coordinating meals for everyone can be a challenge.
To make things manageable, Kacie relies on a rotation of simple, repeatable meals her family enjoys:
- Burgers
- Chicken wings in the air fryer
- Spaghetti with meat sauce
- Taco night
- Ramen or rice cooked in bone broth
One trick she uses for picky eaters is cooking rice or noodles in bone broth to add extra flavor and protein — especially on nights when kids mostly eat the carb portion of the meal.
Raw fruits or vegetables are often served on the side because they’re easy and reliably eaten.
Evening: Dessert, Tea, and Shutting Down
Kacie is a self-proclaimed dessert lover. Most evenings include something sweet — often cookies and cream ice cream — which she enjoys alongside her kids.
Another daily ritual is a mug of hot tea after dinner. She brings it upstairs while getting the kids ready for bed, and it acts as a signal that the day is winding down.
Once the kids are asleep, she’s usually ready for bed too — even if there are still things left on her to-do list.
Sometimes the most restorative choice is simply calling it a day.
Self-Care and Mental Health
Like many parents, Kacie admits self-care can be challenging to prioritize. It’s something she’s actively worked on with her therapist.
Some of the ways she fills her cup include:
- Regular walks with friends (including a standing Thursday walk)
- Quiet time while the kids are at school
- Reading or relaxing without being needed by anyone
She’s also open about the role anxiety medication has played in her life. After initially feeling hesitant about it, she describes starting medication as life-changing and wishes she hadn’t waited so long.
Her Approach to Wellness
At this stage of life, Kacie is intentionally avoiding the pressure to try every new wellness trend.
Instead, she prefers to:
- Wait and see which trends actually stick around
- Focus on simple routines that support her daily life
- Listen to what her body needs rather than pushing through
Another lifestyle change that’s made a noticeable difference for her is choosing not to drink alcohol. She realized she mostly drank out of social pressure rather than genuine enjoyment and feels better since stepping away from it.
Her philosophy is simple: wellness should make life easier — not more complicated.
Extended Episode in the Looli App
If you have the Looli app, the conversation continues with Kacie as we dive deeper into:
- What’s something you wish people knew about content creation or being a public social media figure?
- You are the queen of household gadget hacks. What are a few that help you the most or make your life easier?
- What helps you when you feel overwhelmed or exhausted?
- Are you open to discussing EMDR? How does it differs from talk therapy?
- What’s the best advice you have for a mother for their own health and wellness?
- What’s the best advice you have for someone coming from Kacie the dietitian? Let’s do one for the adults themselves and one for parents of children.
Kacie’s perspective is a refreshing reminder that feeding a family — and taking care of yourself — doesn’t have to be perfect to be effective. Sometimes the best routines are the ones that simply make life a little easier.
Connect with Kacie:
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