As a credentialed dietitian, Maddie Pasquariello curates an Instagram feed that beautifully embodies the visual and nutritional ideals one might anticipate from a professional in her field. Her page is a mosaic of color and texture—carefully plated salads bursting with fresh produce, vibrant grain bowls artfully arranged with legumes and leafy greens, and bowls of oats crowned with layers of jewel-toned fruit. These images reflect both her professional expertise and personal enjoyment of healthful, visually appealing meals.
Yet, amidst this array of nutrient-dense dishes, Pasquariello occasionally delights her followers with glimpses of indulgence: a glossy, icing-laden cinnamon bun glistening in the morning light or a perfectly blistered pizza bubbling with molten cheese. These contrasting images are not accidental—they mirror her philosophy toward food and her overarching approach to balanced nutrition. As she shared with *Business Insider*, such posts represent the larger equilibrium she seeks to maintain in her diet. At thirty-two, Pasquariello embraces what she terms an “80/20 approach,” a widely acknowledged method employed by both celebrities and fellow nutrition experts. In her own practice, this translates to roughly eighty percent of her meals comprised of whole, minimally processed foods—frequently homemade or occasionally sourced from trusted stores offering high-quality equivalents, such as pre-prepared salads or nutrient-rich grain dishes.
Cooking the majority of her meals gives Pasquariello significant control over the nutritional profile of what she eats. She can precisely manage the amounts of fat, sodium, and sugar that go into each dish while also ensuring that fresh fruits, vegetables, and whole grains take precedence over ultra-processed alternatives. “If someone is just beginning their journey toward healthier eating habits,” she advises, “the most transformative step is often simply to cook more meals at home.” This foundational practice reduces dependence on highly processed foods and naturally nudges one toward more nourishing choices.
Even with her focus on whole foods, Pasquariello recognizes the limitations of rigidity. The pursuit of perfection, she believes, can easily become counterproductive. “When eating well becomes an all-or-nothing endeavor, it risks feeling punitive rather than empowering,” she explains. Thus, the remaining twenty percent of her diet encompasses foods and experiences that she describes as “feeding the soul.” This category includes joyful, indulgent moments such as savoring ice cream at the beach, sharing a basket of fries among friends, or clinking glasses over a well-earned cocktail. These experiences, in her view, contribute meaningfully to overall wellness by supporting emotional satisfaction alongside physical nourishment.
Pasquariello maintains an active lifestyle that complements her nutritional philosophy. She prioritizes consuming enough protein and fiber—two essential nutrients that sustain energy, support muscle recovery, and promote digestive health. Her mornings begin early, often between 5 and 6 a.m., when she fuels up with a light pre-workout snack like a rice cake topped with peanut butter or half a banana to provide quick energy. For three or four days each week, her exercise routine centers on resistance training with progressive overload—gradually increasing weights and repetitions to build strength and lean muscle mass. On the other days, she favors cardiovascular activities such as running, long walks, or attending boutique studio classes, including Pilates.
Because this level of training places demands on recovery, Pasquariello places high importance on her protein intake. She often reminds clients that without sufficient protein, the body cannot adequately rebuild after strenuous exercise. After her workout, she gravitates toward breakfasts rich in protein and fiber—creations such as overnight oats combined with Greek yogurt, or chia seed pudding infused with milk and topped with fruit and granola. These dishes not only replenish nutrients but also offer texture and variety, keeping the meal comforting yet practical. Although she naturally prefers sweeter breakfasts, Pasquariello occasionally prepares savory options as well. On busier days, she may meal-prep egg bites or assemble breakfast wraps with scrambled eggs, ensuring that every morning starts with ample protein to sustain her until midday.
Her midday meals echo the same balance of structure and creativity. Pasquariello makes a deliberate effort to incorporate plenty of fiber—a nutrient that many Americans lack yet is crucial for regulating digestion and contributing to satiety. During the week, she often relies on meal-prepped lunches such as hearty soups, stews, or salads that integrate a variety of ingredients. One of her signature dishes is a grain bowl composed of quinoa as a base, complemented by a medley of roasted and raw vegetables, a lean protein like chicken or tofu, and finished with a bright dressing. To enhance crunch and flavor, she adds a few roasted pumpkin seeds or chopped nuts. As a former vegan, she continues to incorporate plant-based proteins such as tempeh and chickpeas, both of which provide substantial amounts of fiber and essential nutrients. Although she currently includes animal proteins, most of her meals remain plant-based to reinforce her emphasis on fiber intake. To enhance both flavor and nutritional density, she might add leafy greens, seeds, or nuts, turning an ordinary salad into a satisfying, well-rounded dish that sustains energy throughout the afternoon.
Dinner follows a similar philosophy—home-cooked, balanced, and thoughtfully composed. Pasquariello frequently prepares lean protein sources like chicken or fish, selecting them for their lower cholesterol content, and pairs them with an abundance of vegetables and leafy greens. These meals are not rigid formulas but rather flexible frameworks that adapt to her schedule and preferences while maintaining nutritional integrity.
While her discipline is evident, Pasquariello makes it equally clear that enjoyment remains an indispensable part of her eating routine. Residing in New York City, she delights in exploring its vibrant culinary scene, meeting friends for dinners, or unwinding over drinks at the end of a long day. For her, dessert is a non-negotiable ritual—a daily moment of comfort and joy. “I’m definitely a sweet treat person,” she admits with a laugh. “I honestly don’t know what I would do if I couldn’t have something sweet before bed.” Sometimes that means a bowl of Greek yogurt layered with fruit; other times, a miniature ice cream cone that delivers delight without excess.
Ultimately, Pasquariello’s practice underscores that a sustainable relationship with food is about balance, not deprivation. Just as she commits to maintaining physical activity and mindful nutrient intake, she considers the pleasure of dining—and the companionship that often accompanies it—vital to overall health. “After a long run, I love rewarding myself with a pastry,” she says. “It’s become a comforting ritual, a small celebration of effort.” By allowing space for indulgence within a health-focused framework, she demonstrates that nourishment encompasses both the physical and emotional dimensions of well-being, enabling her—and those who follow her advice—to thrive in a way that feels both grounded and gratifying.
Sourse: https://www.businessinsider.com/dietitian-follows-80-20-rule-diet-protein-fiber-2025-11
