Meal Prep
This Cauliflower Rice Stir Fry is a quick, healthy, and flavorful meal perfect for busy weeknights! Made with a frozen cauliflower fried rice stir-fry mix, your choice of protein (chicken or tofu), and vibrant veggies like bell peppers or broccoli, it’s a low-carb twist on a classic favorite. A splash of soy sauce ties everything […]
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These Raspberry Protein Oat Bars are a wholesome and satisfying snack that’s easy to make and packed with flavor. Sweet, ripe bananas and tart raspberries come together with hearty oats and a boost of vanilla protein powder for a naturally sweet treat. A touch of nut butter adds creaminess and healthy fats, making these bars […]
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This vibrant Harvest Kale Salad is the perfect balance of wholesome, nutrient-packed ingredients and delicious fall flavors. Tender kale serves as the base, softened with a quick massage of oil and salt to make it delightfully palatable. Sweet potatoes add a roasted caramelized note, while crisp apples bring a refreshing crunch. Creamy avocado pairs beautifully […]
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Satisfy your sweet tooth with these decadent Almond Joy Stuffed Dates! Inspired by the classic candy bar, this healthier treat combines the nutty crunch of roasted almonds, the tropical sweetness of shredded coconut, and the rich creaminess of melted chocolate—all nestled inside soft, naturally sweet dates. Makes: 12 dates Ingredients: Instructions: Nutrition per 2 dates […]
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These Pumpkin Protein Bars are the perfect fall-inspired snack to keep you energized and satisfied. Made with wholesome ingredients like oats, pumpkin puree, and a touch of maple syrup, they’re packed with protein, fiber, and a warm hint of cinnamon. Enjoy these bars for breakfast on-the-go or as a tasty midday boost! Makes: 12 bars […]
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These cinnamon apple breakfast muffins are a nutritious choice, high in fiber from whole wheat flour, oats, and apples, supporting digestion and fullness. With Greek yogurt and eggs, they offer higher protein than typical muffins, providing lasting energy and satiety. Perfect for a balanced and metabolism-boosting breakfast or snack! Makes: 12 muffins Ingredients: Instructions: […]
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These Soft Pumpkin Breakfast Cookies are a cozy, protein-packed treat perfect for fall mornings. Made with hearty oats, pumpkin puree, and a touch of peanut butter, these cookies are filled with satisfying flavors and a hint of sweetness from chocolate chips and dried cranberries. With a boost of protein powder and fiber-rich chia seeds, […]
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Try this tangy and refreshing Greek Yogurt Tuna Salad with Dill Pickles! Made with creamy Greek yogurt, crunchy dill pickles, and a hint of lemon, this high-protein salad is perfect for a quick lunch or light dinner. Packed with flavor and healthy ingredients, it’s a nutritious twist on classic tuna salad! Makes: 2 servings […]
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Introducing a nutritious and flavorful Spinach Pumpkin Protein Muffin recipe! Packed with the cozy flavors of pumpkin pie spice, this recipe combines the wholesome goodness of almond flour and canned pumpkin with a protein boost from Greek yogurt and vanilla protein powder. These muffins are not only high in protein but also sneak in […]
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This Crockpot Pumpkin Soup is a healthy and comforting dish packed with nutrients. Made with pure pumpkin, coconut milk, and warming spices, it’s a creamy yet light option perfect for cozy fall meals while still reaching your health goals. Makes: 4 servings Ingredients: Instructions: In my 8+ years as a Registered Dietician Nutritionist & […]
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This simple recipe for roasted pumpkin seeds is not only delicious but also packed with protein, fiber, and healthy fats, making it the perfect metabolism-boosting snack. These seeds are seasoned with savory spices and nutritional yeast for a cheesy flavor, providing a nutrient-dense option to fuel your day. High in magnesium, zinc, and antioxidants, pumpkin […]
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The Fall Harvest Salad is a vibrant mix of seasonal flavors, combining roasted sweet potato, crisp apples, dried cranberries, and farro. Tossed with a light lemon vinaigrette, this nutrient-packed salad celebrates autumn’s best ingredients, perfect for a wholesome meal or side dish. Makes: 4 servings Ingredients: Instructions: In my 8+ years as a Registered Dietician […]
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Indulge in the cozy flavors of fall with these Pumpkin Snickerdoodle Energy Bites! Packed with protein and the perfect blend of vanilla and pumpkin spice, these no-bake bites are a nutritious, metabolism-boosting snack that will keep your energy up throughout the day. Perfect for a quick post-workout boost or a tasty treat on-the-go! Makes: 12 […]
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This flavorful and nutritious tempeh dish is a perfect plant-based protein option to elevate any meal. With a satisfying combination of umami from teriyaki sauce and a nutty crunch from hemp or sesame seeds, these Asian-inspired crumbles are a versatile and metabolism-boosting addition to your favorite bowls, wraps, or salads. Makes: 3 servings Ingredients: Instructions: […]
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The 5-Ingredient Trader Joe’s Shrimp Bowls are a quick and healthy meal made with just a handful of ingredients. Featuring succulent shrimp, edamame, and hearty brown rice, all drizzled with savory teriyaki sauce, this dish is packed with protein and flavor. Perfect for busy weeknights, it comes together in minutes, offering a balanced, delicious meal […]
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The Mozzarella Stuffed Bell Pepper is a protein-packed, quick-to-prepare meal perfect for busy nights. Each bell pepper is filled with a flavorful mix of quinoa, lean ground turkey or beef, and topped with gooey mozzarella for a delicious, satisfying dinner. This recipe is both nutritious and easy, offering a hearty yet light dish that requires […]
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This Protein Banana recipe is a high-protein powerhouse that sneaks in nutrient-dense greens, making it an excellent choice for boosting metabolism. Perfect for busy women, it’s a quick and easy option for breakfast or a snack, providing long-lasting energy and nourishment to fuel your day. Makes: 1 loaf Ingredients: Instructions: In my 8+ years as […]
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Try these delicious and nutritious Banana Oat Protein Cookies! Made with just four simple ingredients—bananas, oats, protein powder, and dark chocolate chips—these cookies are a perfect quick snack or post-workout treat. They’re naturally sweetened and packed with fiber and protein to keep you energized throughout the day. Makes: About 12 cookies Ingredients: Instructions: In my […]
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Enjoy a fresh twist on the classic Caprese with this one-pan wonder! The Caprese Sheet Pan Meal features savory chicken sausage, roasted veggies, and bursts of mozzarella and basil, providing a balanced, high-protein dinner that’s both nutritious and simple to make. Perfect for busy nights when you need a healthy, no-fuss option! Makes: 4 servings […]
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Looking for an easy, nutrient-packed meal? This high-protein crockpot chickpea and veggie soup is perfect for busy women seeking a healthy and satisfying option. Loaded with plant-based protein, fiber, and colorful vegetables, this hearty soup is a simple, set-it-and-forget-it recipe that fuels your body while supporting your wellness goals. Makes: 6 servings Ingredients: Instructions: […]
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Apple Cinnamon Protein Overnight Oats is a delicious, metabolism-boosting recipe packed with protein, perfect for breakfast or a satisfying snack. Created by me, a registered dietitian, this easy-to-make meal blends the warm flavors of cinnamon and fresh apples with wholesome oats to keep you energized and full throughout your busy day! Make healthy eating EASY […]
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