Gratifying Grub

A recipe on social media stopped my scroll recently, and I don't say that lightly because I'm not a big pasta girlie. But this one looked SO good. When I clicked through for the recipe, I spotted a few red flags (for me, at least). It was fully vegan, loaded with dairy-free swaps, and very low in protein. Hard pass! I'm team dairy all the way. Dairy is packed with protein, calcium, and nutrients we genuinely shouldn't be cutting unless there's a real reason to. If dairy is a

Whether you are looking for a quick weeknight dinner or a reliable meal prep option for the week, these beef and noodle bowls hit the perfect balance of savory, sweet, with just a touch of spice. This recipe transforms simple ground beef and packaged noodles into a nutrient-dense meal by packing in volume with crisp cabbage and broccoli slaw. The sauce brings together fresh ginger, sriracha, and coconut aminos for a punchy flavor that tastes like a treat but keeps you on trac

This recipe came about when someone was telling me about the “Jennifer Aniston” salad. When I did a little research it looks like we really don’t know if JA was the original creator and there have been so many variations. Anyway, I took a few ideas from it and “Erinified” them as I like to call it and voila! This is a super easy (pretty much just chop and assemble!), filling, and macro friendly recipe that I’m totally obsessed with at the moment! I’ve honestly never been a b

The Super Bowl is just around the corner, and whether you're in it for the game, the commercials, or just the snacks (guilty! 😉), I've got you covered with some seriously delicious AND healthy options! Football expert? Hardly! My football knowledge starts and ends with knowing which teams are playing-and honestly, that's not even true every year until game day. But healthy game day snacks? That's my zone! Let me be your nutrition coach this Super Bowl Sunday and show you how

These are an awesome little sweet treat with a cup of coffee and they won’t wreck your nutrition! 🙌 Kid friendly too-your kids or grandkids will love making these for you and they are a delicious and lower sugar (higher protein!) way to enjoy a sweet treat in the morning. Save this recipe and message me if you’d like to order some protein to make these! ⁣ Ingredients:⁣ 🔹 1 cup kodiak pancake & waffle mix 🔹 ½ cup unsweetened apple sauce 🔹 1/4 cup unsweetened almond milk

Leaves are falling, sweaters are about to be unpacked, and soup and comfort food season has officially arrived! If you're anything like me, fall means it's time to break out the Dutch oven and fill the kitchen with the smell of something simmering. But comfort food doesn’t have to mean heavy or indulgent—this season is the perfect opportunity to create meals that are both nourishing and satisfying. From wholesome casseroles to nourishing soups and better-for-you spins on cozy

There is a restaurant in Louisville that had a version of this salad and I LOVED it. I always said I was going to healthify it and make it at home but I just never did. Lately I’ve been feeling a little restaurant home sick in Florida and missing some of our fav dishes and places to go out to eat so I decided to give it a try and… YOU GUYS…it’s SO good!! It made my heart and my belly happy!! I tried really hard to lighten this one up too and even at that it’s not low calorie,

Who says comfort food can’t fit your goals? If you love a classic club sandwich but don’t love the calorie bomb that comes with it, you’re going to be obsessed with my lightened up Turkey Club Wrap - I've been eating it on repeat! I took everything you crave in a club like savory turkey, crispy bacon, creamy mayo, and fresh crunch, and lightened it up but with all of the flavor! This wrap is protein-packed (over 38g!), filling, and clocks in under 400 calories. Yep, you read

Ready to transform your weekly lunch routine? This deconstructed egg roll bowl is about to become your new favorite meal prep. It's packed with savory flavor, vibrant veggies, and makes five days of lunches in one go. While salads are a great way to pack in your greens, this warm and savory bowl is the perfect way to switch things up. It's a meal prep game-changer, designed to save you time and keep you on track with your healthy eating goals all week long. Ingredients: 1.5

If you know me, you know I’m a sucker for hearty, comforting meals—especially when I can put a healthy spin on them. The Reuben is one of my favorite “treat yourself” sandwiches to order out, but the classic version is typically loaded with calories & fat. So I set out to crack the code and create a version that’s higher in protein, lower in calories, and just as satisfying as the original. Spoiler: I nailed it. A (Very) Brief Reuben Backstory: The Reuben sandwich is a deli

The fireworks aren't the only things heating up this July 4th! As soon as that summer air hits, my mind goes straight to one thing: a good old-fashioned cookout! There's nothing quite like gathering with friends and family, the smell of the grill filling the air, and a table full of delicious food. To help you celebrate in healthy and tasty style, I've rounded up some of my absolute favorite recipes perfect for your Independence Day BBQ! Let's dive in! Crowd-Pleasing Sides &

Looking for an appetizer that's both incredibly easy to make and a total crowd-pleaser? Look no further than Caprese skewers! These little bites of fresh mozzarella, juicy cherry tomatoes, and fragrant basil, often drizzled with a touch of balsamic, are a classic for a reason. They're colorful, refreshing, and require minimal effort – perfect for your next gathering, cookout, or even just a simple snack. I love how versatile Caprese skewers are. You can easily customize them

When the summer heat hits, there's nothing I crave more than something light, refreshing, and bursting with flavor. This Watermelon, Feta, and Mint Salad ticks all those boxes and then some! The juicy sweetness of the watermelon perfectly complements the salty tang of the feta, while the fresh mint adds a cool, aromatic lift. It's a surprisingly addictive combination that's always a hit at cookouts, potlucks, or even just as a light lunch paired with a lean protein on a hot d

Looking for a sweet treat that won't derail your healthy eating goals? I've got you covered! This super easy sugar-free peanut butter yogurt dip is not only incredibly creamy and delicious, but it's also packed with protein thanks to the Greek yogurt and peanut butter powder. Get ready to whip up a guilt-free indulgence perfect for dipping your favorite fruits or enjoying by the spoonful! Ingredients: 1 (1 oz) package sugar-free vanilla instant pudding mix (cheesecake or work

Okay, friends, let's talk dip. I'm a sucker for a good ranch, but sometimes the traditional stuff can feel a little... heavy, you know? That's why I've been making this ridiculously easy and yummy Low-Fat Cottage Cheese Ranch Dip, and honestly, I'm hooked! Seriously, if you're looking for something creamy, flavorful, and won't make you feel like you need a nap afterward, you HAVE to try this. The base is just blended low-fat cottage cheese and a dollop of non-fat Greek yogurt

I have been eating my nutrient dense egg bake in some version or another for yearrrrrrs. It’s part of my delicious breakfast that fills me up, and powers me for at least 4 hours until lunch! It’s easy to prep ahead for the week, super versatile, and so yummy! I am by no means bored of that recipe but that recipe alone has 22g protein, and only 180 calories. Like I mentioned, that’s only PART of my breakfast. I eat it along side of roasted sweet potatoes, almond butter, and so

Starting your day off right is crucial for setting the tone for the rest of your day. A nutritious and delicious breakfast can provide the energy and focus you need to conquer your day. But are you tired of the same old breakfast routine? This easy 5-day meal prep is the perfect solution. Not only will it save you time and stress during busy weekdays, but it will also ensure that you're fueling your body with the nutrients it needs. Ingredients: 8 eggs 12 chicken sausages 1 c

Craving a flavor explosion? Look no further than this Southwest BBQ Chicken Chop Salad! Packed with protein-rich chicken, crunchy veggies, and a zesty kick of flavor, this light and refreshing salad is the perfect meal prep solution. Say goodbye to boring salads and hello to a fiesta of taste in every bite! Ingredients⁣ ~16 oz shredded lettuce/cabbage mix ~16oz pre-grilled chicken, chopped (I use the chicken skewers from costco, so easy!) ~1 can black beans, rinsed and dried

Pizza! A delicious indulgence... The very word conjures up images of melty cheese, gooey sauce, and all the deliciousness that comes with it. But for those of us trying to eat a bit healthier, the traditional pizza crust can feel a bit...well, doughy. I got you, pizza lovers! There's a lighter, crispier alternative lurking in the bread aisle: flatbread. Try the tasty recipe below with flatbread or lavash bread and enjoy pizza night guilt free! Ingredients: 1 flat out lite it

It's 5:00 pm, your stomach's rumbling, and visions of juicy burgers are dancing in your head. But maybe you're not in the mood to make burgers from scratch. Keep the hanger at bay and recruit some precooked burgers to get dinner on the table! Pair with some veggies for a filling and nutritious meal. Ingredients: Precooked Amylu Chicken Burger (Usually costco carries multiple flavors!) Light toasted bun (sub with English Muffin, Bagel Thin, Sandwich Thin, or lettuce bun) 1 wed

Taco bowls might be the champions of the meal prep world! They're the ultimate choose-your-own-adventure situation, where every bite is a flavor fiesta. You can switch up the protein from ground beef to sizzling steak or succulent chicken. Pile on the veggies – from vibrant bell peppers to refreshing pico de gallo, the possibilities are endless! Don't forget the creamy coolness of avocado, the tang of salsa, or a dollop of Greek yogurt as a sour cream sub – the topping co

Nachos, but make them healthy. 👏👏👏 Ditch the greasy chips and use a Flat Out wrap or lavash bread to make a lighter, crispier base and pile on the flavor with lean protein like grilled chicken, peppers, onions, pickled jalapenos and other yummy toppings! Finish it off with a light drizzle of your favorite queso blanco (I like aiming for a brand that has about 40 cal/serving) for a satisfying and nutritious twist on a classic! Ingredients: 1 Flat Out Wrap of Joseph's Lavas

Looking for a fresh meal prep idea? Erin and your InstaPot have got you covered! Introducing Chicken Tinga! This is a traditional Mexican shredded chicken dish prepared with onion, tomato, and flavorful chipotles! Essentially, it's a combination of meat and vegetables (HEALTHY!) elevated and absolutely delicious! Enjoy it over a taco salad, in burrito bowls, or as taco filling! Ingredients ~2.5lbs boneless skinless chicken breast (I used two packages from costco) ~1 medium/la

I have been craving a salad.⁣ And not a “healthy” salad...⁣I've been wanting a salad with fried chicken, bacon, my fav high calorie dressing, croutons, and just a few veggies. Well, I recreated it a tad bit lighter and it was deeeeelish and very filling! 🤤⁣ Enjoy this lightened up version of a Southern-Fried Chicken Tender Salad! Ingredients: A heaping bowl of leafy greens 3 tablespoons of Bolthouse Honey Mustard Dressing or my No Honey Mustard Dressing 1 large egg, chopped

Think pizza is off the menu on your fat loss journey? Think again! This recipe packs all the pizza flavor in a super high protein and calorie-controlled way. No more dreaming about pizza night – this recipe is your new go-to for a delicious and satisfying meal. INGREDIENTS: Crust: ~1 pound lean ground chicken (98% lean is ideal for less fat) ~1 teaspoon garlic salt ~1 teaspoon Italian seasoning ~1 egg, beaten DIRECTIONS: Preheat your oven to 400°F (200°C). Line a baking shee

Indian butter chicken, also known as Murgh Makhani, is a classic and beloved dish that has captured the hearts and palates of people around the world. It is a creamy, mildly spiced curry made with coconut milk and butter (both sources of fat) and as delicious as this dish is, it can also be quite heavy and calorically dense. The recipe I'm bringing you today includes the same great flavors as the butter chicken you know and love, but is lightened up and more calorie friendly!

This is a great recipe when you can’t be bothered to cook in the kitchen. Fabulous for the warmer months when you want a cool and refreshing lunch that’s high in protein and easy to prep! With a bit of chopping and assembly you’ll have lunches done for the week! I can prep this meal from start to finish in under 30 minutes! Ingredients:⁣ 🔹Cooked grilled chicken or precooked skewers from @costco 🔹1 cup farro or grain of choice, cooked (I cooked my farro in the instant pot) �

Two of the things most people struggle to get enough of in their diet are protein and fiber! Give this high protein, high fiber snack a try next time you want a little treat or need a make ahead grab and go option for busy mornings or in between meals! INGREDIENTS: ~2 TBSP Chia Seeds ~1 Cup Unsweetened Almond Milk ~1T Granulated Monk Fruit (or more to taste) ~1T Maple Allulose Syrup (or more monk fruit) ~1/2oz freeze dried strawberries or raspberries ~2oz mixed berries (ras

One of my newest creations that does NOT disappoint! Most Tuscan chicken recipes are made with heavy cream and lots of cheese leaving them rich but uber high in cals. This one is a lightened up version using my fav winter kitchen tool-the crock pot! Ingredients: - 2 lbs boneless, skinless chicken thighs - 7oz Neufchâtel Light cream cheese (or Greek cream cheese if you can find it!) - 1 can artichoke hearts, drained and quartered - 1 3oz bag sun-dried tomatoes (not in oil) - 2

Transform your turkey leftovers into a bowl of goodness! 🦃 This recipe is also super versatile and you can use precooked or rotisserie chicken as well! Try my simple, healthy, and mouthwatering Creamy Turkey & Farro Soup 🍲 Ingredients: - 12 cups chicken broth or homemade turkey stock - 18oz cooked leftover turkey or chicken - 12oz diced onion - 10oz diced carrots - 12 oz diced celery - 1 1/2 tsp grassfed butter - 1 8oz package sliced portabella mushrooms - 1 cup uncooked fa

This one is a great side dish to take to a BBQ, potluck, cookout, or to serve as a family dinner side! It's got some really fresh and unique flavors of tangy lime, fresh dill, sweet dates, salty feta, and a sprinkle of red pepper for a touch of spice! It pairs great with a protein of choice, and it'll be the talk of the next cookout or potluck! This recipe gives me summer vibe flavors and it might be harder to find fresh dill but you could honestly make this recipe through th

What’s my favorite meal for fat loss? TACO BOWLS! If I had to pick one meal that could please a crowd (even the kiddos!) but is also completely customizable to preferences based on your nutrition goals, healthy fat loss taco bowls would be it! The possibilities are literally endless and it’s easy to make it high protein, and you can control the fat and carbs very easily if that’s your goal. It’s also a great way to get in veggies and fiber (which most of us don’t get enough

I'm coming 'atcha today with a copycat recipe of one of my top picks for breakfast when I'm on the go & traveling! One of my favorite parts of my job is recipe creation! I love coming up with healthy and delicious recipes that help people realize that they can still eat delicious food while supporting their goals or weight loss & optimal health! The template for all of my recipes is this: ✔️It's gotta taste good ✔️Not be a pain in the a** to make ✔️It's gotta make it easier f

I just got back into town from Florida and while I was there, I came across this little Greek restaurant I had never noticed before. I looked it up on YELP and it had 5 stars (which is rare!) so I really wanted to try it! Long story short, I ran out of time but I've had Greek food on the brain! That, coupled with the fact it's been WARMER (YESSSS!!!) and sunny in Louisville leaves me craving cooler, lighter meals. Such a welcome break from the soups and cold weather stuff! An

This healthy chinese slaw with chickenis full of fresh summer flavors! Whether you’re looking for your next meal that’ll be a healthy hit with the fam or your next dish to take to a summer get together…I gotchu! Give this one a try…you won’t be disappointed! INGREDIENTS: 🔹1.5 lbs boneless skinless chicken thighs 🔹Coconut aminos 🔹1 can (or two mini cups) of mandarin oranges in JUICE-drained) 🔹1 small purple cabbage 🔹1 small green cabbage 🔹1 bunch of green onions, chopped

Last week I posted in my instagram stories asking if you all prefer meal prep recipes or quick and easy recipes you can throw together. The majority of you said that you wanted quick and easy recipes to throw together… So that’s what I’m working on for you! One of the easiest types of meals to throw together if you have a few ingredients on hand is Mexican! Who doesn’t love Mexican food? It’s usually a hit with the family-can anyone say Taco Tuesday? Save this for next Tuesda

Traditional sloppy joes are oh so delicious but usually pretty high in sugar and fat. Most recipes have ketchup and brown sugar and are made with beef that is higher in fat than we will use here. Using a leaner ground beef (I typically recommend 90% or above for most recipes) and one magic ingredient you’ll find these sloppy joes are full of flavor and have NO added sugar! My favorite way to serve these is stuffed inside of a sweet or white potato where the insides have been

We've all had baked ziti before, right? It's a cheesy and hearty but not something I would consider a light option. Which is totally fine here and there but I'm a big fan of delicious meals that are satisfying AND support my goals. Pasta is one of those things a lot of people think they have to give up if they are trying to lose weight or clean up their diet. I'm here to tell you, you can have your pasta, and eat it too-with this recipe! I hope you love it as much as we do in

This is a bowl packed with nutrients and cool weather flavors! Call it a salad, call it a bowl, call it delicious! It’s a hearty meal that doesn’t break the calorie bank and has plenty of protein. I’ve been eating this recipe with different flavor variations on repeat for the last few weeks and I can’t get enough. Most of the ingredients can be batched cooked ahead and you can just throw together when you get hungry! I am planning to prepare a big bowl of this on Thanksgiving

⁣I just can’t seem to warm up in the chilly wet weather unless I have soup for at least one meal a day! I’ve been on a rampage creating some new recipes and this one is packed with flavor and nutrients! I hope you give it a try and love it! ⁣ INGREDIENTS: ⁣ 🔹2lbs cubed butternut squash⁣ 🔹6 cups chicken bone bone broth⁣ 🔹1 lb 90% or above ground turkey w/ spicy sausage seasoning (see below)⁣ 🔹4 cloves garlic, minced⁣ 🔹4 oz chopped kale⁣ 🔹8oz (1 medium) Onion, sliced⁣ ⁣ S

You can spend mega bucks at the store on high quality almond butter or with a couple of things and a few minutes you can make your own and I guarantee it'll be more delicious than anything you buy! INGREDIENTS: 300g dry roasted & salted almonds 2 tablespoons monk fruit granulated sweetener DIRECTIONS: Add almonds to food processor. Sprinkle monk fruit over almonds Turn on food processor and leave it alone for a couple of minutes to work its magic. After the almonds start to f

With the weather getting cooler this is a great recipes to throw in the crock pot. This recipe is gluten free, dairy free and RESET friendly! It doesn't get much easier than throwing it in the crock pot and turning it on! I hope you enjoy! INGREDIENTS 1 ½ lb. boneless, skinless chicken breasts 1 medium onion, diced (8oz). 1 small green pepper, diced (4oz) 2-4oz cans diced green chiles 6 cloves garlic, minced 1T ground cumin 1 tsp. dried oregano 1 Tbsp. chili powder (less if y

I'm jumping in to share one of my favorite (and probably the most popular) recipe creations of all time that is very seasonally appropriate...my healthy chili recipe! It's perfect for this lovely Fall weather we've been having, and it is gluten free, dairy free, paleo, RESET friendly, and ALL of the things...even delicious! It's pretty low carb for chili and definitely macro friendly! I've made a few tweaks to my original recipe to make it even more nutrient dense and high in

I’ve been trying to venture out a bit with some of my carb sources. Im not a huge quinoa fan (just doesn’t really satisfy me) so I decided to try farro and I’m in LOVE! It’s chewy and satisfying-similar to barley. Mix it with creamy goat cheese, balsamic, and some roasted red peppers and you’ve got a delicious meal! This one is easy to adjust to your preferences and portion size for your own meal prep. ⁣ ⁣ Ingredients:⁣ 🔹¾ cup uncooked farro ⁣ 🔹1 bunch asparagus, trimmed⁣ �

This is my go to recipe I’ve been using for years to season lean ground beef or turkey to have the same flavor as a much higher calorie sausage. If you’re counting your macros or watching your cals this seasoning should be a go-to in your house for a flavorful sub for sausage in Italian dishes! Feel free to double or quadruple and keep it on hand. The recipe is for one pound of ground meat. Add it in as you are cooking the meat. Also stores well in a glass jar (don’t use fres

It is HAWT outside and the last thing I am feeling is a hot and heavy lunch. The heat has me craving light and cool. This recipe delivers! It would be easy enough to multiply the recipe and make a big batch to have on hand for the week. It’s delicious as lettuce wraps but you can also serve it over mixed greens or even with some crackers or in a wrap if you want more carbs. ⁣ ⁣ INGREDIENTS:⁣ 🔹4oz grilled and chopped chicken breast⁣ 🔹1.5oz (approx 1/4 cup) red grapes, halved

Have you ever tried (or even heard of!) hearts of palm? It's the latest and greatest pasta sub and I am so excited about this healthy spin on a comforting dinner classic! What IS hearts of palm? Hearts of palm (HOP) is literally what the name implies-it’s the inner core and growing buds of certain palm trees. It has a very mild flavor (much like any plain pasta) so it lends itself very well to be used in pasta dishes. The texture is a little firmer/crunchier than traditional

⁣ This is a delicious and SUPER nutrient dense salad that will be great to take to your summer get togethers. If you add some grilled chicken to the top or on the side you have an amazing and healthy balanced meal. This also goes great as a side to any dinner. The flavors are fresh and it keeps well for a couple of days (IF you have leftovers!) since it’s made up of heartier veggies and fruits! You can easily switch up the berries you choose to use or even the cheese based on

I don’t know about you but when the weather gets warmer my body craves cooler and lighter meals like salads and bowls as opposed to soups and heavier meals. This one fits that spring vibe bill for sure and it’s STUPID easy to put together. This isn’t even as much of a “recipe” as it is throwing some things in a bowl but hey-we’re doing the thing so here’s what you’ll need 🙌⁣ ⁣ Ingredients:⁣ 🔹Cooked grilled chicken or precooked skewers from @costco 🔹Cauliflower rice (I use

I get requests for this recipe all of the time and the thing is, I just sorta throw it together so I don’t really think about it being a recipe buuuut you ask and I deliver so here she is! ⁣ ⁣ This is my go-to, super adaptable, delicious and nutrient dense breakfast that never fails me! You can add in your seasonings, protein and veggies of choice but here’s how I did this one:⁣ ⁣ Ingredients:⁣ 5 organic eggs⁣ 450g (just under 2 cups) egg whites⁣ 9 Jones chicken sausages (cut