The hardest part of this whole recipe is probably turning on the crock-pot. Seriously, these Santa Fe Chicken Bowls are my new favorite dinner staple, especially during the summer! After seasoning the chicken and placing it in the crock-pot, you’ll be free for the next 6 to 10 hours (depending on how high you set the temperature). If you go the Instant Pot route, you have a quick dinner in 25 minutes. Either way, these Santa Fe Chicken Bowls are delicious and my favorite type of cooking: easy!

Once the chicken is cooked, feel free to serve it over your choice of mixed greens, rice or roasted sweet potato. Add your favorite toppings to make it your own. Kids love this part because they get to be hands-on with their creation. It’s also perfect for the picky eaters out there because they get to choose what they’d like on top.

One of my favorite toppings is Greek yogurt. It gives you an extra boost of protein and tastes just like sour cream. Personally, I like to go for the full-fat version because it tastes a lot better and is healthier overall!

I’m also a huge fan of Siete chips. These chips are grain-free, processed oil–free and full of all the good stuff we want in our diets, like 100% healthy ingredients and fiber. They are great for an added crunch, plus they are suitable for gluten-free and gluten-sensitive eaters. Definitely a staple in my kitchen and in this Santa Fe Chicken Bowl recipe!

These Santa Fe Chicken Bowls are…

Gluten-free

High-protein

Added sugar–free

Guilt-free

Kid-friendly

Meal-prep accessible

A healthy Mexican restaurant alternative

Great as leftovers (if you have any left over!)

Santa Fe Chicken Bowls Ingredients:

Santa Fe Chicken:

24 oz. or 1½ lbs. chicken breast

14.4-oz. can diced tomatoes with mild green chiles

15-oz. can black beans, rinsed and drained

8 oz. frozen corn

14.4 oz. bone or chicken broth

¼ cup chopped sweet onions or scallions

1 tsp. garlic powder

1 tsp. onion powder

1 tsp. cumin

1 tsp. cayenne pepper, to taste

Salt, to taste

For the Bowls:

½ cup full-fat Greek yogurt

1 avocado

1 bag Siete tortilla chips

Serve over mixed greens, rice or sweet potato

Directions:

Season chicken with salt and place in crock-pot or Instant Pot. Add all remaining Santa Fe Chicken ingredients. In a crock-pot, cook on high for 6 hours or on low for 10 hours; in an Instant Pot, cook on high pressure for 25 minutes, using either quick or natural release. Once the chicken is cooked, it’s time to build your bowl! Serve chicken over your choice of mixed greens, rice or roasted sweet potato. Top it off with one serving of crinkled Siete tortilla chips, 2 tbsp. Greek yogurt and ¼ avocado.

Nutrition Facts:

Serves 4

Per serving:

Calories: 605 (without choice of mixed greens rice, or sweet potato base)

Carbs: 60g

Fat: 19g

Protein: 69g

When you are working out hard, you are breaking down your muscle fibers and you need protein in order to rebuild and grow your muscles.

Protein also helps boost your metabolism. Your body burns 20% to 30% of calories from protein during digestion, as opposed to roughly 5% of calories from carbs and 3% of calories from fats. Ramping up your protein intake will also ramp up your daily calorie burn without any extra effort!

Eating more protein also causes your body to release more leptin, which is your hunger-suppressing hormone. This has been shown to reduce your appetite, cut your cravings and reduce your desire for late-night snacking.

While that all sounds great, I know adding more protein into your diet isn’t that easy and eating a bunch of chicken at each meal gets boring quickly! And for me personally, eating a lot of meat tends to make me feel weighed down and causes me digestive distress. So here are my top three favorite and unexpected ways to add high-protein foods that aren’t meat into my diet!

Hemp Seeds

• – Serving size: 3 tablespoons

• – Protein per serving: 10g

There are a bunch of things I love about hemp seeds, but one of my favorite things is that it is a source of protein that doesn’t require any meal prep! On days I don’t have time cook, I never have to stress because I know I can sprinkle a few tablespoons of hemp seeds on my meal to ensure I am including protein.

Most nuts and seeds—and most plant-based protein sources, for that matter—are not considered complete proteins, as they do not contain all nine essential amino acids. These sources have to be combined with other foods to form a complete protein.

Hemp seeds, on the other hand, are special because they contain all nine essential amino acids and are considered to be a complete protein. What’s so special about having a complete essential amino acid profile? Amino acids are the building blocks of protein, which is ultimately the building block of muscle. If you want to become leaner and stronger, your body requires amino acids.

Hemp seeds are also a great source of fat. For me, it’s important to always include a healthy source of fat into every meal I eat. It helps keep me satiated, my blood sugar levels in check and my cravings at bay. So with one serving of hemp seeds, I am not only getting a great source of protein but I am also getting a great source of fat.

Hemp seeds are especially a great source of omega-3 fatty acids. Omega-6 fatty acids are found in abundance in our diet, but omega-3s are more difficult to come across. When you consume way more omega-6s than omega-3s, you promote fat storing and not fat burning. Consuming too many omega-6-rich foods also triggers inflammation in your gut, joints and other parts of your body and can even be the cause of bloating. Incorporating more omega-3s into your diet with the help of hemp seeds can help you burn fat as fuel as well as keep your gut happy and healthy!

Hemp seeds add a great nutty flavor to any dish. I often incorporate them into salads, oatmeal, yogurt and even pasta. I actually haven’t come across a dish that I haven’t enjoyed with the addition of hemp seeds!

You can find my favorite hemp seeds here.

Nutritional Yeast

•  – Serving size: 3 tablespoons

•  – Protein per serving: 9g

Nutritional yeast is another high-protein staple in my kitchen. Like hemp seeds, it’s a source of protein that requires no time to prep and is a great addition to most meals.

You’re most likely thinking, what exactly is nutritional yeast? It is a deactivated yeast that provides an amazing nutty, cheesy and savory flavor. Nutritional yeast is extremely popular among vegans, as it’s a great replacement for cheese in many recipes. It’s also a  complete protein, which as I mentioned earlier, many plant-based foods are not.

Another reason nutritional yeast is popular among vegans is because most brands fortify it with vitamin B12, which is a vitamin you miss out on when you cut animal foods out of your diet. When you become B12-deficient, serious and permanent damage can be done, such as irreversible anemia. So if you are eating a plant-based diet, nutritional yeast is not only a great source of complete protein but a great source of vitamin B12. (Side note: If you do eat a plant-based diet, I cannot stress enough how important it is to speak with your doctor about the right supplementation of B12.)

Apart from providing you with 9 grams of protein per serving, nutritional yeast also gives you a boost of fiber. Personally, I am just as aware of my fiber intake as I am of my protein, fat and carbohydrate intake. With bad gut health now being the known cause of so many health issues, I pay close attention to eating foods that fuel good gut health, and with that comes eating enough fiber each day. We can increase the good bacteria in our gut all day long through probiotics, but without providing them with anything to feed off of, that bacteria will quickly die off.

Eating enough fiber each day ensures your gut contains prebiotics for the good bacteria to live off of. Many health experts suggest a minimum of 30 grams of fiber each day, and most of us are not getting anywhere near that! Long story short, fiber is important for optimal health and nutritional yeast can help you reach your daily fiber goal.

I love getting creative with nutritional yeast in my diet. I often sprinkle a serving of it over a salad with a tablespoon of olive oil and a pinch of salt to replace unhealthy salad dressings. I also love mixing one serving of nutritional yeast with ¼ cup full-fat coconut milk and ¼ teaspoon garlic powder. This creates a cheesy-like sauce that is perfect for pouring over rice, pasta, roasted veggies and salads. I would also suggest mixing it into marinara sauce, hummus and stir-fries.

It’s important to note that nutritional yeast is not for everyone. Researchers have recommended that people with inflammatory bowel disease (IBD), glaucoma and hypertension avoid it, as it may make their symptoms worsen.

You can find my favorite brand of nutritional yeast here.

Tempeh

• – Serving size: 3 ounces

• – Protein per serving: 16g

Out of the three, tempeh is by far my favorite. It may look a little intimidating and not sound very appetizing, but let me tell you, it can be delicious! Tempeh has a very neutral flavor on its own and really takes the flavor of whatever you cook it with.

Tempeh is yet another plant-based protein that is considered to be a complete protein with all nine essential amino acids. Tempeh contains a higher amount of protein than both nutritional yeast and hemp seeds, with 16 grams per 3-ounce serving. It’s also a much better alternative if you are looking to replace meat on your plate, as it is has a similar texture to ground meat when crumbled.

Like tofu, tempeh is made from soybeans; unlike tofu, it is not highly processed and does not contain a long list of ingredients. Tempeh goes through a natural fermentation process, and generally soybeans are the only ingredient. It’s minimally processed and provides you with more benefits than just protein.

Since tempeh is fermented, it is a great source of prebiotics. As I mentioned before, prebiotics are essential for feeding the good bacteria in your gut and maintaining good gut health. And prebiotics provide more than just gut-healing properties—they are great for improving digestion, balancing hormones, increasing immunity, aiding in weight loss and decreasing inflammation.

Tempeh is also an amazing source of fiber, with an entire 7 grams per 3-ounce serving! If you are aiming for 30 grams of fiber a day, tempeh is a huge help for reaching that goal. Fiber is an essential part of your diet and, when included, you’ll notice you won’t need to eat as much to feel full and you’ll also feel fuller for longer between meals. Plus, if you struggle with digestive issues, incorporating more fiber into your diet can be extremely beneficial.

Tempeh doesn’t need to be cooked, and many times when I am on the go, I’ll quickly crumble it up into a salad and allow it to take the taste of my salad dressing. But there are many fun ways to cook tempeh, as it is interchangeable with ground meat and really embodies the flavor of whatever you cook it with. Take any recipe you would generally use ground meat in, toss in tempeh instead, and I promise you’ll love the flavor!

A quesadilla without cheese? What?!

Seeing the title of this recipe, dairy-free chicken quesadilla, you’re most likely thinking, “What is a quesadilla without cheese?” Which probably makes you also think it has some weird-tasting vegan cheese alternative that doesn’t even come close to comparing with your typically oozing-and-gooing-with-cheese quesadilla.

Well, let me tell you, the best thing about this quesadilla recipe is that it doesn’t pretend to be something it’s not. Yes, it’s dairy-free and has no cheese, but it doesn’t try to pretend to cheesy when it’s clearly not!

What’s the Secret? 

So without the cheese, what exactly makes this chicken quesadilla so good? The sauce. I like to call it “magical enchilada sauce” because it is just that delicious! And you know what makes the magical enchilada sauce even more magical? It’s made from 100% whole food ingredients, is gluten-, grain- and corn-free, and my kids can’t seem to get enough of it! Delicious, healthy and kid-friendly? What more can I say besides that I know this recipe will become a weeknight staple at your house!

This Dairy-Free Chicken Quesadilla is…

Dairy-free

Gluten-free

Grain-free

High-protein

Ooey

Gooey

Cheesy

Addictive

craving-crushing

Oh-so satisfying!

*Disclosure: Some of the links in this post are affiliate links and if you go through them to make a purchase, we will earn a commission. Keep in mind I linked these companies and their products because of their quality and not because of the commission we receive from your purchases. Whether or not you decide to buy something is completely up to you!

Ingredients:

8 Siete cassava flour tortillas

 2 cups shredded chicken

2 red peppers, chopped

1 sweet onion, chopped

1 avocado

2 tbsp. coconut oil, divided

Filling:

 8 oz. enchilada sauce

1 cup cashews

⅓ cup nutritional yeast

⅓ cup black bean salsa

1 cup garlic hummus

Juice of 1 large lime

1 teaspoon salt

1 teaspoon cumin

1 teaspoon chili powder

Directions:

Add all filling ingredients into a high-speed blender or food processor and process until completely smooth. Transfer filling to a bowl and set aside. Using the stove, melt 1 tablespoon coconut oil in a frying pan. Add chopped peppers and onions and saute until cooked to your liking. Transfer veggies to a different bowl.

Melt another tablespoon of coconut oil in the frying pan, if needed, to prevent sticking. Spread filling on one tortilla, top one half with cooked vegetables and shredded chicken and fold in half. Place on pan to cook, flipping after 2 minutes or when it begins to brown. Remove from heat after the opposite side begins to brown. Slice avocado to top it off.

Nutrition Facts

Yields 8 quesadillas 

1 quesadilla:

Calories: 322

Carbs: 29g

Fat: 15g

Protein: 20g

I may be the co-founder and COO of Burn Boot Camp and regularly preach living a healthy lifestyle, but at the same time I am all about taking a balanced approach to health. We need to be realistic—not restrictive—when it comes to living a healthy lifestyle.

With living a balanced, healthy lifestyle comes being realistic about how much I love margaritas and definitely not restricting myself from enjoying them from time to time! But, I am all about finding healthier alternatives whenever possible! So of course, I did some experimenting and came up with a preservative-free, extremely fresh skinny margarita that never fails to hit the spot!

All fresh ingredients!

You will be amazed by how a few squeezes of lime, lemon and clementine, and of course some tequila, come together to make the most refreshing and delicious skinny margarita! With zero processed ingredients, and the natural sweetness from freshly squeezed fruit, you’ll feel refreshed when drinking this skinny margarita and even more refreshed the morning after. Be sure to check out my episode of Morgan Makes It (below) where I show you just how simple this skinny margarita is to shake up.

*Disclosure: Some of the links in this post are affiliate links and if you go through them to make a purchase, we will earn a commission. Keep in mind I linked these companies and their products because of their quality and not because of the commission we receive from your purchases. Whether or not you decide to buy something is completely up to you!

This Skinny Margarita is…

Fresh and fruity

Perfectly sweet

Extremely flavorful

Extra Refreshing

Ingredients:

1 oz. tequila

1 lime

1 clementine

½ lemon

Stevia to taste

Ice

Directions:

Squeeze the juice of the lime, clementine and lemon into a cocktail shaker. Add tequila, ice and stevia to taste. Shake for 10 seconds and pour into an iced-filled glass.

I prefer to use a lemon squeezer to easily squeeze the juice of the lemon, lime and clementine for this recipe.

Nutrition Facts: 

1 serving: 

Serves 1

Calories: 96

Carbs: 10g

Fat: 0g

Protein: 0g

By filling your cart with basic staples, you’ll be ahead of the curve in making nutritionally balanced meals that are satisfying and taste great. But if you don’t consider food shopping a hobby (like I do), wandering the aisles of your supermarket can feel overwhelming.

That’s why I’m sharing some of my top dietitian-approved grocery store staples and what to do with them. Add these items to your shopping list (and cart) to boost your nutrition and even save money at the store.

1. Spaghetti Squash

Spaghetti squash has a long season (fall through spring), so be sure to check the produce section for this cold weather staple. It’s a great low-carb pasta alternative, so you can enjoy your favorite comfort food flavors without feeling weighed down after dinner. Spaghetti squash has just 40 calories per cup (versus over 200 in traditional pasta).

Spaghetti squash is also incredibly easy to make. If you’ve never cooked it before, read this tutorial first. Then try my Veggie Fajita Spaghetti Squash Stir Fry or Spaghetti Squash Primavera with Baked Goat Cheese.

2. Rotisserie Chicken

If the thought of cooking overwhelms you, you can still build a healthy meal around a grocery store staple: rotisserie chicken! I like to take the meat off the bones early in the week and shred it so I can use it for lunches like collard wraps and salads (like this Asian-Inspired Chicken Cobb Salad), tacos at dinner and even a quick snack in between meals.

3. Canned Beans

You’re often told to “shop the perimeter” of the grocery store, but if you exclusively follow this advice, you’re missing out on many nutritious, convenient, versatile and affordable staples in the middle aisles, like canned beans. Canned beans can be easier to digest because they soak for longer than dried beans. Plus, they’re an easy plant-based protein to add to any quick meal, like a salad, vegetarian chili, stir-fry or even (gasp!) dessert.

Try these Black Bean Sweet Potato Burgers for a meat-free burger night, or satisfy your sweet tooth with this healthy cookie dough.

4. Nut and Seed Butters

Whether you prefer peanut butter, almond butter or sunflower seed butter (my personal favorite), having a form of healthy fats in your pantry is always a good idea for quick meals. Check the ingredients list to ensure your favorite nut or seed butter is made with ingredients you can recognize and without added sugar.

I especially love to use nut or seed butter at breakfast and in snacks, but even some dinner recipes shine with this added ingredient. Aside from spreading nut or seed butter on toast or pairing it with a piece of fruit at snack time, you can make a delicious salad dressing, snack bites, sauce for veggies or dipping sauce.

5. Frozen Vegetables

Take a stroll down your frozen food aisle and stock up—but not on TV dinners. Add a variety of frozen vegetables to your cart so you can fill half of your plate with veggies every night.

Frozen vegetables are picked at their peak ripeness and frozen immediately to lock in their nutrients, so they’re just as nutritious as fresh vegetables. Check the ingredients list to make sure there are no added sauces or sugar.

Frozen produce is getting more exciting thanks to fun shapes and twists on traditional cut-up vegetables. Look out for riced cauliflower, carrot spirals and even sweet potato toast! When you’re ready to cook dinner, you can sauté your veggies straight from frozen, like in this Easy Stir Fry, or roast them straight from frozen.

6. Eggs

Have you ever heard the phrase “throw an egg on it”? Eggs are a convenient, affordable and versatile source of protein, and they’re easy to cook and add to nearly any dish. From breakfast to lunch to snacks to dinner, eggs can find a place in any part of your day. Nutritionally speaking, 1 large egg contains 6 grams of complete protein and just 70 calories.

Here’s how you can include eggs in your diet from sunup to sundown:

• – Breakfast: High Protein Breakfast Muffins
• – Lunch: Salmon Nicoise Salad
• – Dinner: Quinoa and Lentil Power Bowl

7. A Variety of Spices

Every time I’m at the grocery store, I pick up a new spice. Spices are a shelf-stable way to add tons of flavor to your meals, without adding calories or fat. If you’re unsure of what spices to use with certain foods, just start experimenting!

I always make sure to have these spices on hand for taco night: cumin, chili powder, oregano and smoked paprika.

Try these taco recipes:

• – Simple Fish Tacos
• – 6-Ingredient Lentil Tacos
• – Easy Mushroom Tacos
• – Shrimp Tacos

8. Chia Seeds

Superfoods get a lot of hype, but they don’t all live up to their name. Chia seeds wear the superfood title loud and proud, and they have earned their place in this coveted group of foods.

With a combination of plant-based protein, healthy fats (including omega-3 fatty acids) and fiber, these tiny poppy seed lookalikes deserve a place in your shopping cart.

Chia seeds can be used as an egg substitute in some recipes, to make a breakfast or dessert pudding or even as a way to make low-sugar jam.

9. Bean- or Lentil-Based Pasta

The pasta-bilities these days are endless, which makes walking down the pasta aisle downright overwhelming. My go-to choice and recommendation for clients is bean- or lentil-based pasta.

These pasta varieties pack a much larger protein punch than traditional wheat pasta and will keep you full for longer. Just add veggies and your favorite sauce for a complete meal in minutes, or try this Vegan Pumpkin Mac n Cheese if you want to get more creative!

10. Chocolate

There’s no reason to deprive your sweet tooth when adopting healthy habits. In fact, research shows that if you overly restrict your sugar intake, it will likely backfire and you’ll then over-indulge in the sweet stuff.

I suggest stocking up on your favorite chocolate—milk or dark. Dark chocolate contains more antioxidants, but if it doesn’t satisfy your chocolate cravings the same way a piece of milk chocolate does, it’s not worth it!

In addition to a chocolate bar or chocolate chips, I suggest keeping unsweetened cocoa powder on hand to add chocolaty flavor to brownie oatmeal bowls, smoothies and more.

Of course, you can experiment with other shopping cart staples listed above to create some treats that are healthier sweets. Try these recipes:

• – Decadent Superfood Truffles (made with beans, but you’d never taste it!)
• – Chocolate Pumpkin Truffles (made with chia seeds and seed butter)
• – No Churn Salted Chocolate Chip Banana “Ice Cream”

These are just 10 items that frequently fill my shopping cart.  For even more pantry staples, be sure to sign up to receive your FREE Pantry Staples Shopping Guide.

This super-spicy, savory and satisfying buffalo chicken spaghetti squash casserole will have you asking for more! No need to feel guilty about dishing up seconds when this recipe is Whole 30–friendly, paleo, dairy-free, low-carb, protein-packed and gluten-free. It’s also kid- and husband-approved, making it your new weeknight dinner staple.

It’s also the perfect recipe for meal prepping for the week. Serve this recipe over a bed of arugula, with a side of celery sticks or as a dip with your favorite guilt-free, whole-grain crackers.

This Buffalo Chicken Spaghetti Squash Casserole is…

Dairy-free

High-protein

Low-carb

Spicy

Savory

Satisfying

Extremely clean

Super addictive!

Buffalo Chicken Spaghetti Squash Casserole Ingredients:

1 large spaghetti squash

2 cups cooked shredded chicken breast

4 eggs

½ cup hot sauce

½ cup full-fat coconut milk

2 tsp. garlic powder

1 tsp. salt

Directions:

Preheat oven to 400 degrees. Slice spaghetti squash in half lengthwise and scoop out seeds. Place both halves on a cookie sheet, cut side facing up, and cook in oven for 20 to 25 minutes. Meanwhile, beat eggs in a large mixing bowl. Once beaten, add shredded chicken, hot sauce, coconut milk, garlic powder and salt.

Stir until well combined. Once spaghetti squash is fully cooked, remove from oven and scrape lengthwise with a fork. Add shredded spaghetti squash to the large mixing bowl and stir until all ingredients are well combined. Pour mixture into a 9” x 13” glass baking dish. Bake for 40 to 45 minutes, until the top begins to brown.

Buffalo Chicken Spaghetti Squash Casserole Nutrition Facts:

Serves: 6

1 serving:

Calories: 225

Carbs: 9g

Fat: 10g

Protein: 20g

1. Episode #18: Does Organic Really Matter and How to Start Juicing (with Kat Eckles)

On this top nutrition podcast episode of Coffee & Kettlebells, Kat Eckles, the co-founder of Clean Juice and a certified health coach, discusses why you should be eating organic foods and buying organic household and beauty products. You’ll learn the main contaminants in conventional foods and how they affect your health, plus the top contaminated foods (also known as the “Dirty Dozen”) that you should always buy organic. You’ll also learn the benefits of juicing and green smoothies and which juices are best for your different health needs.

2. Episode #45: Actual Ways to Stop Craving Junk Food (with Samantha Eaton)

Certified nutritional health coach and eating psychology coach Samantha Eaton joins me on this top nutrition episode of Coffee & Kettlebells to chat about why developing more willpower, discipline and motivation won’t prevent your cravings and what you can do that actually helps overcome them. Samantha also shares how to have less self-judgment and more self-compassion when you do succumb to eating junk food, how to deal with stress eating and how to say “no” to the junk food your significant other or children keep in the house.

3. Episode #38: Intuitive Eating: How to Build a Healthier Relationship with Food

(with Chelsey Amer)

In this top nutrition podcast episode of Coffee & Kettlebells, registered dietitian, nutritionist and wellness coach Chelsey Amer shares how you can reset your relationship with food through eating intuitively. You’ll learn signs your diet isn’t working for you, how to begin eating right for your body and how to stop overindulging and binge eating. Plus, you’ll learn the dangers of calorie restriction, why having cheat meals might not be helping you and how to make “all foods fit” into your diet.

4. Episode #24: How to Stay on Track Over the Weekend

If the weekends are your weakness, then this top nutrition podcast episode is for you! In this episode of Coffee & Kettlebells, I address common obstacles that stop you from staying on track over the weekend and share my best tips for enjoying a healthy yet balanced weekend without overindulging or feeling deprived.

5. Episode #13: The Truth About Cheat Days, Exercising When Sick, Post-Exercise Hunger & Pregnancy Cravings

This top nutrition podcast episode is a Q&A edition where I answer your pressing health and fitness questions! I dive into why you shouldn’t work out when you’re sick, how to overcome excess hunger when training intensely, helpful tricks for battling unhealthy food cravings during pregnancy (or just in life!) and why cheat days may not always be the best idea for your health and fitness goals.

6. Episode #28: How to Create a Healthy Meal for Weight Loss

With so many fad diets, it can be extremely confusing and overwhelming to figure out what you should be eating and in what amounts in order to successfully lose weight. In this top nutrition podcast episode of Coffee & Kettlebells, I teach you how to let go of the fad diets and create a healthy meal to boost weight loss. You’ll learn how to stop overthinking and over-complicating your meal choices with my extremely simple tricks for creating healthy and balanced meals every day.

7. Episode #25: Is Your Gut Healthy? Why It Matters and How to Fix It (with Dr. Jennifer Noonan)

This top nutrition podcast episode is extremely beneficial for determining if your gut is out of balance. Dr. Jennifer Noonan joins me to discuss the hot topic of gut health, what it means to have an unhealthy gut and why it is so important to heal it. You’ll learn which foods and daily exposures throw your gut out of balance, signs and side effects of bad gut health, the effects bad gut health has on your children, the top foods to eat and to avoid for better gut health and a detailed plan to reset your gut now.

8. Episode #30: Why Am I So Bloated?

Bloating is not a glamorous topic to discuss, but it’s a common struggle. If you experience bloating regularly, stop living in discomfort because, believe it or not, it can be avoided! In this top nutrition podcast episode of Coffee & Kettlebells, I discuss what foods in your diet might be causing you to bloat and my favorite tips to make it disappear.

9. Episode #19: Your Nutrition Questions Answered: Keto, Macros, Carb Cycling, Sugar and Detoxing

In this top nutrition podcast episode of Coffee & Kettlebells, I answer your burning nutrition questions! You’ll learn my thoughts on the keto diet, what it means to carb cycle and how to do it, and what macros are and how to count them. I’ll also discuss where sugar is hiding in your diet, why you shouldn’t avoid sugar from fruit, the best carbs and the best time to eat them, and the top foods for detoxing your system.

10. Episode #22: Why Your “Ideal” Body Weight Doesn’t Make You Healthy and Happy (with Samantha Eaton)

This top nutrition podcast episode of Coffee & Kettlebells is both informative and extremely empowering. Samantha Eaton, a certified nutritional health coach and eating psychology coach,  shares her story about reaching her “ideal” body weight and what she learned. Samantha discusses why compromising your health and happiness for a pant size isn’t worth it, the negative health effects of over-exercising and calorie restriction, and a healthier and more balanced approach to diet and nutrition.

One of the most common questions I get asked is “What’s a simple high-protein breakfast I can eat on-the-go?” I get it—mornings are hectic, and it’s all too easy to grab a high-carb and highly processed breakfast option like a bagel, muffin or bowl of cereal. Unfortunately, these breakfast options will only spike your blood sugar and set you up for a carb and sugar craving roller-coaster the rest of the day. Plus, if you want to fuel your health and fitness goals, protein is an essential part of your breakfast, which your bagel is lacking.

That’s why I created these high-protein copycat egg bites for when I am on-the-go. I discovered these extremely delicious egg bites at the nation’s most popular coffee shop (can you guess which one I am talking about?).  Those egg bites were costing me five dollars a pop and weren’t made from the highest-quality ingredients, so I re-created my own healthier version. These egg bites are perfect for meal prepping, ensuring you have a grab-and-go breakfast each morning of the week. They’re not only high in protein and made from 100% whole-food ingredients, but they only take minutes to prep!

These Copy Cat Egg Bites are…

Fluffy

Savory

Satisfying

High-protein

Easy to make

Perfect for meal prepping

Copy Cat Egg Bites

Ingredients:

12 eggs or 14 egg whites

1 cup cottage cheese

1 teaspoon salt

1 teaspoon ground black pepper

1 teaspoon garlic powder

3 cups diced red peppers

5 cups spinach, minced

10 muffin liners

10-cup muffin pan

Directions:

Preheat oven to 350 degrees. Add eggs or egg whites, cottage cheese, salt, pepper and garlic powder to a high-speed blender or food processor and blend until smooth. Transfer egg mixture to a mixing bowl and manually stir in peppers and spinach. Add cups to muffin pan and pour ¼ cup of mixture into each.

Check egg bites after 20 minutes and continue until cooked all the way through. Allow to cool for 2 to 3 minutes before enjoying.

Nutrition Facts:

*Serving size: 3 egg bites

*Calories: 200  | * Carbs: 7g  |  *Fat: 10g   |  *Protein: 19g

If you want to forget about trending and instead eat a balanced, whole-food diet, check out these recipes from Chelsey for a full day of clean eating! “We’re all unique, which is why what works for me, your friend, co-worker or partner won’t necessarily work for you,” she says. “You need to discover what helps your body work its best, but I hope my recipes will help you get started!”

What a dietitian eats for breakfast:

2 Ingredient Egg Muffins

“This 2 Ingredient Egg Muffins recipe is my morning staple. Having a grab-and-go breakfast option that’s full of protein is essential for a busy and healthy lifestyle. I make these muffins over the weekend and enjoy them all week long.”

• – Prep time: 5 minutes
• – Cook time: 25 minutes
• – Total time: 30 minutes
• – Yields: 12 egg muffins
• – Serving size: 3 egg muffins

1 serving:

Calories: 229.5  |  Carbs: 2.5g  |  Fat: 14g  |  Protein: 20g

Ingredients

•  – 8 whole eggs
• – 1 10-oz. package frozen spinach, thawed with excess water drained
• – Spices of your choice (recommended spices include salt and pepper, turmeric, oregano or garlic powder)
• – Cooking oil for coating muffin tin

Click here to view the full recipe.

What a dietitian eats for lunch:

Creamy Avocado Pasta with Cherry Tomatoes and Zucchini

“For a plant-based lunch, I like to use a high-protein pasta, like edamame pasta. Gluten-free, grain-free, dairy-free and vegan, this usually less healthy dish gets a healthier makeover but feels just as decadent.”

• – Prep time: 5 minutes
• – Cook time: 6 minutes
• – Total time: 11 minutes
• – Yields: 4 servings

1 serving:

Calories: 287  |  Carbs: 27g  |  Fat: 11g  |  Protein: 24g

Ingredients

For the sauce:

• – 1 cup avocado (chopped, not fully mashed)
• – 2 cloves garlic, chopped (or 1 teaspoon chopped garlic)
• – 3 cups baby spinach (organic preferred)
• – 1 cup unsweetened coconut milk
• – 1 tablespoon lemon juice
• – ¼ teaspoon ground black pepper
• – 1 teaspoon dried basil
• – ¼ to ½ teaspoon salt
• – 1 teaspoon no-salt seasoning

For the pasta:

• – 8 oz. spaghetti (I use Seapoint Farms Organic Edamame Spaghetti)
• – 1 cup cherry or grape tomatoes
• – 1 medium zucchini, sliced lengthwise and chopped into half moons

Click here to view the full recipe.

What a dietitian eats for a snack:

Chunky Monkey Chia Pudding

“For a snack that tastes like dessert but is every bit delicious and full of good nutrition, try this Chunky Monkey Chia Pudding. It makes the perfect breakfast, snack or healthy dessert alternative. Full of protein, fiber and healthy fats, it will help you overcome your mid-afternoon crash.”

Yields 1 serving:

Calories: 308  |  Carbs: 22g  |  Fat: 10  |  Protein: 31g

Ingredients

•  – 2 tablespoons chia seeds
•  – 1 tablespoon cacao powder
•  – Dash of cinnamon
•  – ¼ banana
•  – ½ cup milk of choice
•  – 1 scoop protein powder, like Chocolate AfterBurn

Click here to view the full recipe.

What a dietitian eats for dinner:

Easy Dijon Baked Salmon

“If you think you don’t like salmon, you have to try this Easy Dijon Baked Salmon. It’s so easy to make and full of flavor! Take a break from your usual chicken and pair with your favorite vegetable for a balanced meal.”

• – Prep time: 3 minutes
• – Cook time: 12 minutes
• – Total time: 15 minutes
• – Yields: 4 servings

1 serving:

Calories: 281  |  Carbs: 1g  |  Fat: 14g  |  Protein: 35g

Ingredients

• – 4 6-oz. salmon filets (wild fish preferred)
• – Olive oil spray (I use a Misto)
• – Pinch of salt and pepper
• – ¼ ½ teaspoon smoked paprika
• – 1 tablespoon Dijon mustard
• – ½ teaspoon brown sugar, date sugar or coconut sugar

Click here to view the full recipe.

To hear more from Chelsey, tune into her episode on the Coffee & Kettlebells podcast!

Photos courtesy of Chelsey Amer Nutrition.

They are gluten-free, grain-free, processed sugar free, and easily made vegan by swapping out the egg for a flax egg. Plus, they are filled with extremely healthy fats that stabilize your blood sugar and hunger hormones, preventing you from feeling the need to overindulge. The Vanilla Afterburn whipped frosting is not only protein-packed, but also is gluten-free, vegan and contains zero processed sugar.

Bake a batch of these and get your sugar cookie fix this holiday season, without working against your goals!

Ingredients:

Cookies:

• – 2½ cups almond flour
• – ¼ cup honey
• – 1 egg
• – 2 teaspoons coconut oil
• – ½ teaspoons vanilla extract
• – ½ teaspoon baking soda
• – ¼ teaspoon sea salt

Frosting:

• – 3 scoops Vanilla Afterburn
• – ¼ cup honey
• – 3 tbsp. melted coconut oil
• – 1 cup unsweetened nut milk

Directions

Preheat oven to 350 degrees. Combine all ingredients in a food processor, or with a hand mixer, and mix until a smooth ball of dough forms, about 30 seconds. Using a spoon or your hands, form small balls and place on a cookie sheet lined with parchment paper. Bake cookies for 8 to 10 minutes. 

While cookies are baking, add Vanilla Afterburn, honey and melted coconut oil into a mixing bowl. Add in half the nut milk and beat with a hand mixer. Slowly add in more nut milk until a frosting-like consistency is reached. Continue to beat for 5 minutes or until all lumps are removed and a whipped frosting texture is formed. Spread on your cookies and enjoy!