Egg White Muffins

How often do you find yourself running out the door in the morning without having a second to eat breakfast? I’ve definitely been there and during those times, I always wish that I had something in my fridge, ready to go.

These egg white muffins are exactly what I rely on when I am on the go and need something quick + easy.  They are easily customizable and you can change up the mix-ins to keep things fun!


Base Ingredients

450g egg whites

5g salt


Optional Mix-Ins

Canadian bacon                   Bacon

Turkey bacon                        Peppers

Spinach                                    Onion

Zucchini                                   Mushrooms

Cheese                                      Hot sauce



1. Pre-heat oven to 350°F/180°C. 

2. While the oven is preheating, prepare the mix-ins that you selected.

3. In a mixing bowl combine egg whites, & mix-ins.

4. Pour mixture into a muffin tin, spreading mixture equally.

5. Bake for approximately 25 minutes or until egg whites are fully cooked.

6. Remove from oven and let cool.


Cooking Notes

  •  Increase salt or add other spices as desired.
  • Consider using egg whites from whole eggs vs. carton egg whites due to variances in how carton egg whites vs. separated egg whites cook
  • Try out a silicon pan to make clean up easier.

Buffalo Chicken Dip

I love a good dip and it’s even better when it’s effortless to make + great when saved for leftovers.  This is one of my all-time favorite dips that my husband regularly made when we first started dating.  It’s great for game night, going to events, or if you are simply bored with your normal chicken recipes.


800g Raw, skinless chicken breast

350mL Vegetable Broth 

225g Fat-Free Cream Cheese

475mL Fat-Free Ranch Dressing 

170mL  Franks Red Hot Original

90g 2% Mexican Blend Reduced Fat Cheese

Optional Add-Ons




Dipping Options


Sweet Peppers






  1. Place the chicken in your slow cooker or Instant Pot along with your broth of choice. Cook on low for about 6-8 hours in the slow cooker or for about 30 minutes in the Instant Pot.
  2. Once the chicken is done cooking drain the broth and mix in the fat-free cream cheese, fat-free ranch dressing, Franks Red Hot, and the 2% Mexican Blend Reduced Fat Cheese. 
  3. Enjoy as a dip or use it to make a sandwich. If you are lucky, you will have leftovers for the week! 


Macros Per Serving: 3g fat  | 12g carbohydrate | 24g protein

*Dipping options and modifications not included. 

Note: If you are unable to locate fat-free cream cheese or fat-free Ranch dressing, adjust the recipe to accommodate what you use keeping in mind that it will impact the macro-nutrient profile.

Trader Joes Staples

Wandering down the aisles at the grocery store is one of my favorite things to do.  When you walk down the aisles at Trader Joe’s is always a unique experience because you never know what you are going to find. Sure, there are going to be items that are new and a bit off the wall, but there are still solid staples at Trader Joe’s that you will want to snag the next time you visit.

Dips & Dressing & Sauces

These are all solid options to add to your meals to create new flavors, spice them up, or to have a new food experience.

Egg White Salad

Serving Size: 85g  (3f/2c/7p)

Reduced Guilt Spinach and Greek Yogurt Dip

Serving Size: 28g    (2.5f/2f/1p)

Avocado Tzatziki Dip GF

Serving Size: 31g    (1.5f/2c/1p) 

Everything But the Bagel Greek Style Yogurt Dip GF

Serving Size: 2tbsp    (5f/2c/1p) 

Green Goddess Salad Dressing GF/V

Serving Size: 30mL    (2f/1c/0p) 

Cilantro Salad Dressing GF

Serving Size: 30g    (3.5f/2c/1p) 

Chili Pepper Sauce GF/DF/V

Serving Size: 1tsp    (0f/1c/0p) 

Cashew Fiesta Dip GF/DF

Serving Size: 24g    (2f/2c/1p) 

Reduced Guilt Chunky Guacamole Dip GF

Serving Size: 30g    (2f/2c/1p) 

Cauliflower Jalapeno Dip GF

Serving Size: 30g    (3.5f/1c/1p) 



I love frozen foods because they last longer and you don’t need to worry about them going bad like you would fresh food. These frozen foods are great to keep on hand for times you are in a pinch or whenever you don’t feel like cooking.

Jasmine Rice GF/DF

Serving Size: 142g   (0f/46c/4p)

Riced Cauliflower Bowl GF/DF

Serving Size: 119g.  (7f/11c/5p)

Chicken Burrito Bowl GF

Serving Size: 330g    (10f/51c/22p)

Cauliflower Gnocchi GF/DF

Serving Size: 140g   (3f/22c/2p)

California Veggie Patties GF/DF

Serving Size: 71g   (5f/14c/5p)

Cauliflower Pizza Crust GF/DF

Serving Size: 50g   (0f/17c/1p)

Turkey Burgers GF/DF

Serving Size: 112g   (10f/0c/22p)

Reduced Guilt Spinach and Cheese Stuffed Shells

Serving Size: 241g   (7f/33c/20p)

Chicken Tikka Masala GF

Serving Size: 241g   (14g/39c/21p)

Butter Chicken with Basmati Rice

Serving Size: 250g   (6f/33c/21p)


Life is busy and cutting up veggies and fruits may be the last thing on your list. I love stocking up on the pre-cut options so that I am spending less time in the kitchen and more time living life.

Riced Vegetable Medley

Serving Size: 85g   (0f/5c/2p)

Butternut Squash Zig Zags

Serving Size: 85g   (0f/10c/1p)

Riced Cauliflower

Serving Size: 200g   (0f/10c/4p)

Riced Broccoli

Serving Size: 200g   (0f/10c/4p)

Sliced Crimini Mushrooms

Serving Size: 72g   (0f/3c/2p)

Asparagus Saute

Serving Size: 72g   (0f/4c/2p)

Shaved Brussel Sprouts

Serving Size: 85g   (0f/8c/3p)


Serving Size: 85g   (0f/5c/3p)

Jicama Wraps 

Serving Size: 36g   (0f/3c/0p)



In a protein rut or looking for 96/4 lean protein? Trader Joe’s has you covered in this department. 


Serving Size: 85g   (3f/0c/8p)

Fat-Free Crumbled Feta

Serving Size: 28g   (0f/1c/7p)

96/4 Lean Ground Beef

Serving Size: 113g   (4f/0c/21p) 

Sweet Apple Chicken Sausage

Serving Size: 68g   (6f/7c/11p)

Non-Fat Plain Greek Yogurt

Serving Size: 227g   (0f/7c/22p)

Wild Nova Smoked Salmon

Serving Size: 56g   (1.5f/2c/13p)

Uncured Turkey Bacon

Serving Size: 2 pieces   (3f/0c/12p)

Dry Goods

This is where you are most likely to find the unique, off-the-wall item’s that Trader Joe’s is known for. However, you can’t beat the  “Everything But the Bagel” seasoning and cookie butter! 

Green Jackfruit

Serving Size: 140g    (0f/10c/0p)

Buttermilk Protein Pancake Mix

Serving Size: 40g dry    (1f/23c/10p)

Speculoos Cookie Butter

Serving Size: 15g    (6f/8c/1p)

Everything But The Bagel Sesame Seasoning Blend 

Chili Pepper Sauce

Serving Size: 1tsp    (0f/1c/0p) 

Mushroom and Company Multi-purpose Umami Seasoning 


Serving Size: 12fl oz   (0f/2c/0p)

Black Beans

Serving Size: 100g   (0f/15c/5p)

Reduced Guilt Pita Chips

Serving Size: 32g    (3f/15c/3p)


Pre-Made Food

If you’re on the go and don’t have time to make a meal or maybe you are traveling and need something easy, the pre-made meals have you covered. After a minute or two, you could have a meal ready to go. 

Chicken Tikka Masala GF

Serving Size: 227g    (9f/36c/18p) 

Just Chicken

Serving Size: 85g    (2.5f/1c/24p)

Mango Jicama Slaw GF/DF

Serving Size: 113g    (3f/14c/1p) 

Cauliflower Tabbouleh GF/V

Serving Size: 100g   (6f/6c/2p) 

Grilled Vegetables

Serving Size: 100g    (1f/5c/1p) 

Roasted Rosemary Boneless Chicken Breast GF

Serving Size 170g    (5f/33c/17p)



Should you go gluten free?

Chances are, you or someone you know avoids gluten for any number of reasons. What Exactly gluten is and why or why not it should be avoided can be confusing due to clever marketing, word of mouth games of telephone, and popular social media accounts.  If you are not sure if you should be eating gluten, consulting with your doctor should be your first step, however, being educated on the matter can be valuable not only for you but for others as well. 

What is gluten?

The term “gluten” refers to a protein, specifically gliadin, that can be found in wheat, barley, rye triticale, and spelt.  Products containing gluten make up a large portion of the modern diet due to ease of production, high nutritional content, palatability, and versatility. Over the past 30 years, there has been a drastic increase in individuals shifting to gluten-free diets and opting for gluten-free foods. In 2016 more than $15.5 billion were spent on retail sales of gluten-free food. which not only further drives innovation for new products but it brings greater attention to eating gluten-free. 

What does the science say?

Whether it is due to marketing, social media influence, one’s social circle, or medical diagnosis, gluten-free diets are becoming increasingly popular, so it can be confusing as to who truly needs to avoid gluten-containing products. Three groups have been researched and they have been shown to benefit from adherence to a gluten-free diet, individuals with Celiac disease, individuals with non-celiac gluten sensitivity, and individuals with certain types of Irritable Bowel Syndrome (IBS).  

Celiac disease is an autoimmune disease that is triggered by the consumption of gluten proteins and classic symptoms include gas, bloating, diarrhea, constipation, abdominal pain, and weight loss or weight gain. Non-gastrointestinal symptoms can include fatigue, slowed cognitive function, dermatitis, slower than normal growth in children, and infertility. Individuals with Celiac disease have impaired gut permeability, and are positive in the human leukocyte antigen HLA-DQ2/8. That means there is a testable blood marker for Celiac disease.    Celiac’s disease must be diagnosed by a healthcare practitioner and managed via a gluten-free diet to prevent long term malnutrition and other risks. 

Non-celiac gluten sensitivity (NCGS) is a term that encompasses a wide variety of gastrointestinal and non-gastrointestinal symptoms to include bloating, fatigue, changes in bowel habits, bone and joint pain, headaches, and gas.  These symptoms match closely with what those with Celiac disease or IBS may experience, which can create some confusion amongst the population. However, NCGS individuals do not have impaired gut permeability and they are negative in the human leukocyte antigen HLA-DQ2/8

While there is some evidence supporting the benefits of a gluten-free diet for populations with IBS or NCGS, it is conflicting and not definitive. Further research needs to be conducted to better understand the impacts of gluten-free diets for individuals that do not have clearly diagnosed medical conditions. Thus, there is no definitive scientific evidence that shows a gluten free-diet is optimal for individuals or even beneficial for reducing body fat all else being equal. People may underestimate the cost of a gluten-free diet, as it can impose psychological and financial strain. 

Gluten-free carbohydrates

Due to the mounting interest in gluten-free diets and gluten-free eating practices, the number of people following gluten-free options has increased. The Federal Drug Administration (FDA) requires that food must contain fewer than 20 parts per million of gluten to be labeled gluten-free. 

If you are Celiac or you have been instructed by your doctor to be gluten-free it is important that you are reading labels and asking questions if you are eating food that has not been prepared by you. The composition of products may change or cross-contamination may be a factor. 

Naturally Occurring Gluten-Free Foods

Fruit                                                   Quinoa

Vegetables                                     Sweet Potatoes

Red Potatoes                                Acorn Squash

Butternut Squash                       Beans           

Legumes                                           Rice

Cassava                                             Arrowroot

Amaranth                                         Buckwheat

Gluten-Free Bread and Mixes

Siete                                                   Canyon Bakehouse

Udi’s Gluten-Free                       Bob’s Redmill Guten-Free Products

Enjoy Life                                         Pamela’s Gluten-Free

KitchFix                                            Simple Mills Gluten-Free

Kinnikinnick                                   Ian’s Gluten-Free

Against the Grain                        Glutino

Gluten-Free Bars

Lara Bar                                          Perfect Food Bar

Epic Bar                                          RX Bar

Quest Bar                                      Macro Bar

Rise Bar                                           One Protein Bar

Built Bar                                         Luna Bar


  1. Niland B, Cash BD. Health Benefits and Adverse Effects of a Gluten-Free Diet in Non-Celiac Disease Patients. Gastroenterol Hepatol (N Y). 2018;14(2):82–91.
  2. Wardlaw G, Byrd-Bredbenner C, Moe G, Berning J, Kelley D. Wardlaws Perspectives in Nutrition: Updated with 2015-2020 Dietary Guidelines for Americans. New York, NY: McGraw-Hill Education; 2016.
  3. Leonard MM, Sapone A, Catassi C, Fasano A. Celiac Disease and Nonceliac Gluten Sensitivity: A Review. JAMA. 2017;318(7):647–656. doi:10.1001/jama.2017.9730

Before eating, slow down.

Let’s set the scene!

Imagine if you were sitting down to eat a meal and you hear a loud bang! Someone hit your car, alarms were blaring and car parts were scattered everywhere. Now imagine you sit down to eat after having a stressful day at work. Emails are flooding in, your phone won’t stop ringing and you can’t stop thinking of everything that you need to take care of at home.

Both situations are stressful. However, your body does not categorize the two stressors and handle them differently. In scenario one, you would likely put your meal away and choose not to eat because you need to address what is going on outside.  However, in scenario two you are more likely to try to quickly eat your meal in between everything you have going on.  You simply don’t have time to take a break.  Eating when you are stressed or when you are feeling amped up may be problematic not only with fat loss or composition changes but it can also impact health markers and overall well-being.

What does the science say?

The autonomic nervous system is comprised of two components, the parasympathetic and sympathetic nervous systems. The parasympathetic nervous system is more well known as the “rest and digest state” because stress hormones decrease, heart rate is slow and blood flow increases to the digestive tract.  On the contrary, the sympathetic nervous system is commonly known as flight or fight, and when the activity of the sympathetic nervous system increases an individual can experience an increase in blood pressure along with decreased blood flow to the digestive system, a decrease in mucosal secretion, and inhibited motility. [2] [3]. Thus, if we regularly eat meals in a sympathetic state it can negatively impact digestion and over the long -term, it can impact the health of the gut [2]. 

Stress is not always negative and acute stress may promote adaptive responses [4].  However chronic, unmanaged stress above a certain threshold may suppress the parasympathetic system which can then lead to maladaptation of the peripheral nervous system (PNS).  If you find that you are often stressed and you are eating while stressed, you may benefit from intentionally working to get into more of a “rest and digest” state before eating. That might seem tough but it just takes some conscious effort and practice.

What can you do to slow down for meals?

We can’t ask life to slow down or try to have a time out

  • Take 5 to 6 deep breaths through your nose before eating.
  • When you are eating, chew your food completely & put your utensils down in between each bite.
  • Put away your tech devices while eating AKA no phone, computer, and TV. 
  • Block out time to eat just like you would an appointment.
  • Try to eat at a dining table or a space separate from your work.


Life is going to continue to happen and we can’t ask for things to slow down. So the goal is to adjust our approach and find systems that you can actually apply & don’t become just “one more thing” on your to-do. 


  1. Lechin, F., & van, d. D. (2009). Central nervous system plus autonomic nervous system disorders responsible for gastrointestinal and pancreatobiliary diseases. Digestive Diseases and Sciences, 54(3), 458-70. doi:
  1. Stanfield, C. L. (2017).Principles of human physiology.Harlow,Essex, England:Pearson Education Limited.
  1. Browning, K. N., & Travagli, R. A. (2014). Central nervous system control of gastrointestinal motility and secretion and modulation of gastrointestinal functions. Comprehensive Physiology, 4(4), 1339–1368. doi:10.1002/cphy.c130055
  1. Schneiderman, N., Ironson, G., & Siegel, S. D. (2005). Stress and health: psychological, behavioral, and biological determinants. Annual review of clinical psychology, 1, 607–628 doi:10.1146/annurev. linpsy.1.102803.144141

Why Lack of Sleep is Negatively Impacting Your Progress

Each day many of us juggle work, training, and the demands of day to day life.  It may feel like there are simply not enough hours in the day to get everything done so in an attempt to add more hours to the day, it is not uncommon to take time away from the hours spent sleeping. The popular phrase “I’ll sleep when I’m dead” may initially be motivating but it really misses the mark when we are looking at our long-term goals and health.   Sleep might be one of the most powerful and underutilized tools we can use to train harder in the gym, change our physique or simply feel better each day.


How can prolonged sleep deprivation impact you? 

Weight Loss

Research has shown that lack of sleep over a period of time can impact hunger levels while also potentially increasing circulating levels of ghrelin while reducing concentrations of leptin.  Ghrelin signals to your brain that you are hungry and leptin signals to your brain that you are full, so if ghrelin levels are up and leptin levels are down, it becomes far more difficult to stay within your caloric goals.  With the possible change in leptin and ghrelin levels and when we are operating in a state of poor or insufficient sleep, it becomes increasingly difficult to make choices surrounding food choices that are in support of our long-term health and goals and as a result, we may have a very difficult time adhering to our diet.


Energy expenditure outside of the gym also plays a role in weight loss however when you are operating in a chronic sleep deficit your energy expenditure can decrease.  Less movement outside of the gym can decrease your non-exercise activity thermogenesis (NEAT) which is the energy you expend for everything that is out of the gym and not sleeping related.  Less NEAT which in turn can negatively impact weight loss.


Insufficient sleep may also make it more difficult to maintain lean body mass and promote retention of body fat so if you are training hard and you are spot on with your nutrition, yet you are consistently getting poor quality sleep or not enough sleep, you may see that your progress is slow or stagnant.



If you have one night of not so great sleep, it’s unlikely that it will have an impact on your training session, however, if you are training with prolonged sleep deprivation, it is possible that you will see a decline in your performance especially with more skill-related movements.

When we are looking at performance, we cannot discount the impact that our mood has on the quality and enjoyment of our workouts. Research has shown that mood can be greatly impacted by lack of sleep which can result in lackluster training sessions and mustering the motivation to even step foot in the gym can be a challenge.


How can you improve sleep?

Create a routine

Work to go to bed and wake up around the same time each day.  This isn’t going to be a perfect practice and there may be times where life happens and you can’t stick to your “norm” but creating a routine that allows you to unwind and slow down around the same time each night can be really powerful.  Consider journaling, breathwork, stretching, or reading as practices to add to your routine. 

Change your environment

To help with the quality of your sleep and your ability to stay asleep, work on keeping your room cool and dark. So if you live in a city or an area with a lot of light, look to invest in blackout curtains and a fan to keep the light and external noise out.

Mind your tech usage

Watching TV or using tablets, smartphones, laptops, or other electronic devices can disrupt your ability to get to sleep or you may find yourself staying up later because you lose track of time. Trust me, I know that it’s NOT easy to put away your phone or turn off the TV because those devices can help you unwind. However, turning off screens about 30 minutes before bed can make such a big difference in your quality of sleep and your ability to get to sleep. 


Understand how sleep impacts you and what works for you allows you to adjust your routine to fit your needs and your lifestyle.  It may seem a bit trivial, but making time to learn “why” sleep is important for you can open up the doors for you to work on making changes in your day to day life. 


Kawada, T. (2017, July 1). Sleep Duration and Impaired Glycemic Control. American Journal of Medicine, Vol. 130, p. e311.

Beccuti, G., & Pannain, S. (2011, July). Sleep and obesity. Current Opinion in Clinical Nutrition and Metabolic Care, Vol. 14, pp. 402–412.

Hand Portion Size Guide

There can be a lot of confusion around what a severing size “actually” looks like. Right?

I don’t know about you but the actual serving size of chips always seems to be too small. 


There are many different ways that you can portion out your food to include using a food scale, measuring cups or visual references. While food scales and measuring cups may be more accurate, it’s unlikely that we are going to bring those tools with us when we are eating out or on vacation.  So it’s helpful to know how to guage portion sizes using your hand as a reference! 


Understanding serving sizes and positioning your food is a skill that help you in move forward towards your goals. What do I mean by this?   Learning about portion sizes can help you to:

  • Become more aware of how much you are eating in your meals
  • Lose body fat
  • Gain weight 
  • Improve performance in the gym
  • Keep energy levels more even during the day


Check out below how you can use your hands to determine the portion sizes of what you are eating!

Hand Portion Size


Want to learn more about how to adjust portions to meet your goals?

Apply for 1-1 coaching!

4 Meal Prep Mistakes to Avoid

You want to enjoy your weekend or free time with your family & friends, not spending hours in the kitchen cooking and cleaning up. 

You want to feel inspired by what you are creating in the kitchen, not be stuck with the same few flavors.

You want to actually like what you eat, not eat the same meal for lunch 5 days in a row. 

Read more

Healthy Fast Food Options

We may have plans to prepare food for the week and have our meals ready to go but then life happens!  Right?  

How many times have you had a morning where you wake up late, rush out the door and forget your food OR you have an unexpected meal out.

Let’s be real. Life is messy and there are days where heading through the drive-through is the only way that we are going to be able to get something to eat.  

So instead of being defeated when you need to stop at the closest restaurant or you forget your meal at home—- adapt.

I’ve gone through the menus of popular restaurants and am sharing some solid options with you. These options give you the power of choice AKA you can modify your meal, get sauces/toppings on the side, throw in a side salad, or ask questions.

Healthy Fast Food Options



Reduced-Fat Turkey Bacon & Cage-Free Egg White Sandwich 

Protein 17g | Carbohydrate 28g | Fat 5g

Spinach, Feta & Cage-Free Egg White Wrap 

Protein 20g | Carbohydrate 34g | Fat 8g

Egg White Sous Vide Egg Bites (per 2)

Protein 12g | Carbohydrate 11g | Fat 8g

Classic Oatmeal Protein

Protein 5g | Carbohydrate 28g | Fat 3g

Tip- Mix in your own protein powder to improve flavor & bump up the protein.

Chicken & Quinoa Protein Bowl with Black Beans and Greens  

Protein 27g | Carbohydrate 42g | Fat 17g

Chipotle Chicken Wrap

Protein 22g | Carbohydrate 55g | Fat 19g

Greek Yogurt

Brand may depend on location


Dunkin Donuts

Veggie Egg White Sandwich

Protein 17g | Carbohydrate 27g | Fat 5g

Wake Up Wrap Sandwich with Veggies & Egg Whites

Protein 9g | Carbohydrate 15g | Fat 10g

Egg and Cheese on English Muffin

Protein 14g | Carbohydrate 38g | Fat 15g

Ham, Egg, and Cheese on English Muffin

Protein 19g | Carbohydrate 39g | Fat 15g

Glazed Donut

Protein 4g | Carbohydrate 33g | Fat 11g



Steak Salad with Fajita Veggies

Protein 29g | Carbohydrate 44g | Fat 9g

Tip- ask for light beans and light rice or hold both to lower carbs

3 Chicken Tacos with Crispy Corn Shells

Protein 34g | Carbohydrate 39g | Fat 16g

Chicken Burrito Bowl

Protein 44g | Carbohydrate 62g | Fat 15g

Note: with rice, black beans, pico de gallo

Sofritas Burrito Bowl

Protein 20g | Carbohydrate 71g | Fat 18g

Note: with rice black beans, pico de gallo


Use Chipotle’s Nutrition Calculator online to create & customize your own meal. This allows you to add more protein, choose to have 1/2 of the rice, add veggies, include extra guac or take away an item that you don’t love,


Grilled Chicken Sandwich

Protein 28g | Carbohydrate 41g | Fat 6g

Grilled Cool Wrap (no dressing)

Protein 42g | Carbohydrate 29g | Fat 13g

Tip- hold the cheese to lower the fat amount

12 count Grilled Nuggets

Protein 38g | Carbohydrate 4.5g | Fat 2g

Spicy Southwest Salad w/ Grilled Nuggets

Protein 38g | Carbohydrate 39g | Fat 20g

Tip- opt for 2 packets of Jalapeño Salsa to decrease the fat.

Grilled Market Salad w/ Grilled Chicken Filet

Protein 27g | Carbohydrate 16g | Fat 10g

Medium Fruit Cup

Protein 1g | Carbohydrate 15g | Fat 1g

Kale Crunch

Protein 3g | Carbohydrate 8g | Fat 9g


El Pollo Loco

Baja Shrimp Street Taco (no dressing)

Protein 19g | Carbohydrate 39g | Fat 15g

Chicken Avocado Street Taco (no dressing)

Protein 8g | Carbohydrate 15g | Fat 6g

Chicken Black Bean Bowl (no rice)

Protein 31g | Carbohydrate 41g | Fat 11g

Original Pollo Bowl (no rice)

Protein 26g | Carbohydrate 31g | Fat 5g

Chicken and Black Bean Bowl

Protein 33g | Carbohydrate 57g | Fat 12g


Taco Bell

1 Soft Taco

Protein 9g | Carbohydrate 18g | Fat 9g

1 Chicken Soft Taco

Protein 10g | Carbohydrate 16g | Fat 8g

1 Grilled Steak Taco

Protein 12g | Carbohydrate 17g | Fat 10g

Power Menu Bowl

Protein 26g | Carbohydrate 50g | Fat 20g



Oven Roasted Chicken Salad

Protein 17g | Carbohydrate 12g | Fat 3g

Tip- ask for extra chicken to bump up the protein content

Sweet Onion Chicken Teriyaki Salad

Protein 19g | Carbohydrate 32g | Fat 3g

Oven Roasted Chicken Wrap

Protein 38g | Carbohydrate 54g | Fat 11g

6 in Oven Roasted Chicken Sub

Protein 23g | Carbohydrate 40g | Fat 4g

6 in Subway Club Sub

Protein 24g | Carbohydrate 41g | Fat 4g

6 in Roast Beef Sub

Protein 25g | Carbohydrate 40g | Fat 5g



Egg McMuffin

Protein 17g | Carbohydrate 30g | Fat 12g

Southwest Grilled Chicken Salad

Protein 34g | Carbohydrate 34g | Fat 23g

Tip- Hold the Cilantro Lime Glaze & cheese to decrease the fat content.

Artisan Grilled Chicken Sandwich

Protein 34g | Carbohydrate 40g | Fat 15g

Tip- Hold the mayo to lower the fat content.


Protein 13g | Carbohydrate 31g | Fat 8g


Panda Express

String bean Chicken Breast

Protein 14g | Carbohydrate 13g | Fat 9g

Grilled Teriyaki Chicken

Protein 36g | Carbohydrate 8g | Fat 13g

Sweetfire Chicken Breast

Protein 13g | Carbohydrate 47g | Fat 14g

Firecracker Shrimp

Protein 7g | Carbohydrate 11g | Fat 4g

Your attitude and willingness to make things work for you at that moment is half of the battle but remember—the best that you can do is the best that you can do.

You got this!


Want to learn more about how to make healthy choices and customize your diet for YOU? Apply for 1-1 coaching here.

8 Protein Packed Meals

If you are wanting to lose body fat, improve performance or simply be a healthy human being, how much protein you are eating is something that you want to pay attention to. However, protein tends to be something that is difficult to add to the mix of your meals or snacks.

I know that I am always on the hunt for simple and easy high protein meals so I want to share some of my go-to options with you but first I want to tell you “why” you should actually care about how much protein you should eat. Because I don’t know about you but I like to know “why” I am doing something before I do it!

What is protein?

Protein is best known for the role that it plays in muscle growth and recovery. It’s not uncommon to correlate eating protein with working out. Right? However, protein is essential for many other reasons, including contributing to immune function and maintaining fluid balance, hormones, and neurotransmitter production. 

How much protein do you need? 

The acceptable macronutrient distribution range (AMDR) for protein is for it to be 10-35% of your total daily calorie intake, and the RDA is 0.8g/kg. However, this amount is relatively modest, so if you are looking to have a protein goal, then 1.2-2.0g/kg of body weight can be an excellent place to start.

How to include protein into your day

  • Download my list of protein sources and include 1 source in each meal every day.
  • Aim for at least a palm-sized portion in your meals.
  • Look for high protein snacks such as greek yogurt, cottage cheese, or roasted chickpeas. 
  • Try out the meal ideas below! 

Meal Ideas

Protein Oatmeal

1/2 cup oatmeal

3/4 cup egg whites

1/2 cup strawberries

1/4 cup blueberries

1 tbsp nut butter


Egg Scramble

1/3 cup egg whites + 2 eggs

2 slices turkey bacon

2 tbsp chopped mushroom

1 tbsp chopped onion

4 cherry tomatoes

1/2 cup spinach


Steak Salad

3 oz strip steak

1/4 cup black beans

1 cup mixed greens

2 oz tomato

2 oz guacamole

1 oz shredded cheese


Protein Pancakes

1 scoop protein powder

2 eggs

1 banana

1 tbsp nut butter

1/2 cup syrup


Yogurt Parfait

1 cup non-fat Greek yogurt

1/2 cup mixed berries

2 tbsp granola

1 tbsp peanut butter

1 tbsp chia seeds



4 oz 93/7 ground beef

1 whole-wheat bun

1 slice cheese

2 oz tomato

1 oz onion



Tofu Bowl

1/4 cup Banza chickpea rice

4 oz firm tofu

2 oz broccoli

1/2 cup diced red peppers

1 tsp sesame oil

1 tsp low sodium soy sauce


Chicken Tacos

3 corn tortillas

4 oz chicken

1/4 cup bell peppers

1/4 cup shredded cheese

2 tbsp avocado

3 tbsp pico de gallo