Tag Archives: nutrition

Mini Turkey Meatloaf Muffins


This is one of my go-to recipes to prep ahead… and they’re sooo simple!

Mix together:
2lbs lean ground turkey
1/2 cup gluten free oats (blend them for a better texture)
2 eggs
Sea salt, red pepper flake, black pepper, and basil.

Bake in 2 muffin tins at 350 degrees for 45 minutes

Makes 24 Muffins.

Who’s going to try?!

How to Increase your Protein

๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ž ๐ญ๐จ ๐ž๐š๐ญ ๐ž๐ง๐จ๐ฎ๐ ๐ก ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง? โฃโฃโฃโฃ
This is one of the most common things I get asked about, and many of my clients will struggle at first to hit their daily protein goals, so I wanted to share some of my favorite sources for protein. โฃโฃโฃโฃ
๐˜‰๐˜ถ๐˜ต ๐˜ง๐˜ช๐˜ณ๐˜ด๐˜ต, ๐˜ญ๐˜ฆ๐˜ตโ€™๐˜ด ๐˜ต๐˜ข๐˜ญ๐˜ฌ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ. โฃโฃโฃโฃ
This of course will vary for everyone, but most often I recommend anywhere from .8 – 1 gram per pound of your goal body weight as a good starting point. โฃโฃโฃโฃ
๐˜โ€™๐˜ท๐˜ฆ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ฆ๐˜ฅ ๐˜ฃ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ ๐˜ด๐˜ฐ๐˜ญ๐˜ฆ๐˜ญ๐˜บ ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌ ๐˜ฎ๐˜บ ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด ๐˜ข๐˜ญ๐˜ฐ๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฎ๐˜บ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ด๐˜ถ๐˜ณ๐˜ฆ ๐˜โ€™๐˜ฎ ๐˜จ๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ.โฃโฃโฃโฃ
๐—ช๐ก๐ฒ ๐๐จ ๐ˆ ๐๐จ ๐ญ๐ก๐ข๐ฌ? Protein tends to make us fuller for less calories in comparison to carbohydrates & fat, so I know it will help me with staying on track. โฃโฃโฃโฃ
๐“๐ก๐š๐ญ ๐›๐ž๐ข๐ง๐  ๐ฌ๐š๐ข๐, ๐ก๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐ ๐ซ๐ž๐š๐ญ ๐ก๐ข๐ ๐ก ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง ๐ฌ๐จ๐ฎ๐ซ๐œ๐ž๐ฌ ๐ญ๐จ ๐ข๐ง๐œ๐จ๐ซ๐ฉ๐จ๐ซ๐š๐ญ๐ž: โฃโฃโฃ

Eggs & Egg Whites: While you should eat the yolks as they have all of the nutrients, I also like to supplement with extra egg whites. Theyโ€™re high in protein and low in taste so you can add them into so many options to bump up your protein throughout the day. Add a couple extra egg whites into your eggs, blend them into a shake, add to oatmeal, or just cook up a couple on the side of a meal.

Chicken: I love making a batch of crockpot chicken for the week. I usually cook it plain so I can season and change it up during the week so I donโ€™t get sick of it.

Turkey: Lean ground turkey is one of my favorites – go for the 93-6% lean instead of 99%. It tastes way better.

Deli Meat: It gets a bad rep but this can be a great snack option to bump up protein. Just look for a an antibiotic & hormone free brand like Applegate farms.

Beef & Fish:ย These are both great options, just not my usual go to’s. These can be great to switch it up if you tend to get sick of chicken. Frozen shrimp are one of the easiest and low calorie protein sources to incorporate.

Protein Powders:ย There are so many different types & purposes but it definitely can be helpful to supplement with a protein powder. Whether itโ€™s a post workout whey, casein shake at night, or meal replacement powder you can blend them into smoothies or even make mug cakes, protein pancakes or waffles, or protein muffins.ย  I also love mixing them into Greek yogurt OR oatmeal as well (Iโ€™ll share some ideas in my stories & highlights)

Greek Yogurt & Cottage Cheese: Try to go for plain and flavor on your own.

Low Fat Cheese: This can be a super convenient snack option. A cheese stick is so easy to grab and go and usually has around 8 grams of protein per stick.

Vegan Friends: foods like beans, lentils, tempeh, & tofu are all great protein options. Be sure to consider protein combining as well, to be sure youโ€™re getting complete protein sources.
One of my favorite suggestions is to be sure to incorporate a protein source with every meal and snack you consume. If youโ€™re doing that daily, youโ€™ll very likely reach your protein goal for the day. โฃโฃโฃโฃ
๐˜ˆ๐˜ฏ๐˜บ ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ฒ๐˜ถ๐˜ฆ๐˜ด๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ? ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ด๐˜ฐ๐˜ถ๐˜ณ๐˜ค๐˜ฆ๐˜ด? ๐’๐ก๐š๐ซ๐ž ๐ข๐ง ๐ญ๐ก๐ž ๐œ๐จ๐ฆ๐ฆ๐ž๐ง๐ญ๐ฌ โฌ‡๏ธย 


How to eat more protein (1)

The KEY to Weight Loss

When I started my nutrition journey I was CLUELESS where to start.

I tried everything….
๐Ÿ™‹ย Weight Watchers
๐Ÿ™‹ย Counting Macrosย 
๐Ÿ™‹ย Low Carb
๐Ÿ™‹ย Counting Calories

Nothing seemed to work and quite honestly I had no idea what info to believe.

So I did my own research.
Implemented basic nutrition principles.
Figured out what worked for my INDIVIDUAL body.

GAME Changerย ๐Ÿ™Œ

Which is why I’m so excited to announce that I’ve partnered with a Registered Dietician to offer nutrition exclusive coaching.

No counting macros, no foods off limits, and exercise is extra credit. Learn to cope with emotional eating, nighttime eating, and figure out what works just for YOU!

Want more info?! Head here and check it out!


To all the diet failures…

Have you ever felt like a DIET FAILURE?ย ๐Ÿ™‹
For YEARS I was constantly on the search for the next great diet.
I would cut out foods.
I would count calories, macros, containers, ALL the things.ย 
I would OBSESS over my next meal.
I would skip nights out, dinners, or miss out on vacation because of the โ€œdietโ€.
Then, most often, my stomach would grumble. Iโ€™d get stressed. The scale wouldnโ€™t budge. Iโ€™d be frustrated and Iโ€™d end up knee deep in a jar of peanut butter that was โ€œoff limitsโ€ an hour earlier.
I always felt like there was something WRONG with me because I couldnโ€™t stick to the diet. Where was my willpower?!
Does any of this sound familiar?ย ๐Ÿ˜ฉ

If so I get you and I promise you are not the problem. While most diets in theory will work if you follow them; yes if you follow the grapefruit diet you will lose weight, thereโ€™s usually two main problems.
1๏ธโƒฃย They are unrealistic for the long term (i.e. youโ€™re going to get hungry, eat a carb, enjoy dinner out at some point). What youโ€™re following needs to be sustainable for life AKA you donโ€™t gain all the weight back.
2๏ธโƒฃย They donโ€™t address one of the MAJOR components holding people back from weight loss – MINDSET. Like it or not the majority of people fail on their diet because of their MINDSET and not the diet itself.
So instead of getting derailed by shiny objects, wraps, and skinny teas, focus on making a lifestyle change. Figure out what works for YOU as an individual, and stick with it, change your mindset – change your life.ย โœŒ๏ธ๐Ÿ’•

P.S. If this is you definitely check out my newest nutrition offering here! I am so excited about it!ย 

Clean Eating Pad Thai

Clean Eating Pad Thai with ALL the veggies!!ย ๐Ÿฅ•๐Ÿฅ’

No noodles requiredย ๐Ÿ

So here’s the RECIPE:ย 

In a skillet saute zucchini noodles, mushrooms, and carrots.
While cooking stir in 1 tbs. natural peanut butter, 2 tbs. low sodium soy sauce or coconut aminos.
Top with crushed peanuts and enjoy!pad