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Tag Archives: Menu Plans

Avocado Bake

Avocados are so nutritious and can be used in many different ways. One great recipe is a baked avocado. It is simple and easy to whip up for breakfast or lunch. Ingredients 1 avocado 2 eggs dash of salt and pepper herbs of your choice Instructions Preheat the oven at 425. Cut the avocado in […]

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Packable Snack List

I am on the Space Coast Dragon Boat Team.  When participating in a festival, it is an all day event and it is essential to pack lots of food to maintain my energy.  As the team nutritionist, many of my teammates have asked me for healthy packable snack ideas.   Hope you all find my list helpful to […]

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I am a Nutritionist. This is my typical menu plan.

I always try to give my clients realistic menu ideas and recipes.  However sometimes it’s easier to just spell it out for you.  Here is a typical day for me (one of my better days).  Overall, I strive to eat clean (minimal processed foods), low sugar, lots of veggies, light on the meats, low gluten […]

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Do you struggle with family dinners?

In the fall, I enjoy getting back into healthy routines but dinner time can be a struggle.  Between work, sports, school pickups, and homework, it can be challenging to make healthy dinners for the family.  If you can relate to my scenario, then read on because I am going to share with you my strategies and key dinners that […]

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5 Balanced Breakfasts that Rock

Breakfast is such an important meal because it starts your day and puts your metabolism back into gear. A lot of times people either go way overboard on carbs by having a big bowl of cereal or fruited yogurt with no protein or having eggs with no healthy carb. Here are a few ideas that are balanced […]

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Spicy Tofu Stir Fry with Mixed Veggies

Stir fries are so easy and tasty. Use sauce from Spiced Vegetable Pasta to marinate tofu or chicken (try to use organic).  You may know that I am not a huge soy fan but occasional organic tofu, tempeh or edamame is fine addition to your diet. Approx 3 oz organic tofu, tempeh, or chicken Stir fry vegetables […]

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Too Busy to Eat Right?

Can’t find the time to eat healthy and stay consistent on a balanced wellness plan?  Yes, I know this is a common problem BUT I need to call you out.  Here is something that you should always remember…Without your health, everything else means nothing.  You are unable to take care of your family, you are unable to work, and […]

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5 Meals a Day

I am a firm believer in eating small frequent meals throughout the day.  When I transition a client from a few big meals to 4-6 small healthy meals, they have: Loads more energy (no mid-day crash) Control over their cravings Better sleep Improved metabolism (lose weight easier – the right way) PLANNING AHEAD: The tough […]

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A Runner’s Diet

As a Registered Dietitian and Personal Trainer, I work with tons of novice and elite athletes.  My main focus is always on the timing and balance of meals.   Whether you are a runner or you prefer other sports, here is a full proof meal schedule and menu plan to help you train properly and […]

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What to Eat for Breakfast

Yes, it is true – Breakfast is the most important meal of the day.  Eating a healthy balanced breakfast within 1 hour of rising is the best way rev up your metabolism.  A balanced breakfast combining complex carbohydrates and protein leaves you feeling satisfied and energized for many hours.  The days of making poor lunchtime […]

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