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I found a brilliant recipe for sweet potato brownies by Danika Vanderpyl, and it turned out so so super amazingly. This article is a re-written version of the recipe. I am going to make it maybe every weekend now. 😋 Inspiration recipe: https://besidethemountain.com/sweet-potato-chocolate-brownies/#recipe Ingredients • 2 small sweet potatoes, or 1 medium to large sweet potato (I bought the ones wrapped in plastic wrap that go in the microwave for 5 minutes and come out baked

This month, I'm trying to eat plenty of protein (115g+), a fruit or vegetable at each meal, and around 1900kcal for weight maintenance and muscle gain where possible (#maingaining muscle 💪). Below is what I plan to eat during the week, along with nutrition information (mostly calories and protein), and a grocery list. On the weekends, I plan to wing it and be flexible, while still trying to get in a protein and produce item in at each meal. Happy May! MAY MEAL PLAN SUPPLEMEN

Until recently, I would pretty exclusively buy frozen pre-cooked chicken because buying the raw stuff felt like a hassle: hard to cook and easy to make it taste dry. However, I did a bit of experimenting, and now Instant Pot shredded chicken is my go to. 💪 Although I still like pre-cooked frozen chicken, and it is great for quick and easy meal prep, it's typically more expensive than buying raw chicken breasts and is more likely to contain chemical preservatives that I would

This month, my goal is to eat well, focusing on whole foods, variety, and enjoyment, all while meeting my protein and calorie targets (110g+ protein, and 1800-1900kcal). The plans below are how my husband and I will stay organized for our cooking and grocery shopping. Dinner and weekend foods will change week to week, but I included our plan for this first week of April. There is also a grocery list included at the end. Happy April, and Happy Easter!! MEAL PLANNING Breakfast

Sometimes I am rich in jam. 🤑 Whether my husband and I bought more than we can handle from Costco, or lovely people gifted us with homemade jam, I semi-regularly find my self stressed out with what to do with jam so it doesn't go to waste. No longer! My new go to for extra jam is jam bars. This recipe involves a gluten free crust and crumble that aren't super sweet so that the featured jam can shine. ✨️ Recipe and nutrition information included below. Enjoy!! Ingredients 🍓�

The first wedding present my husband and I opened after we got married was our Black+Decker Drip Coffee Maker. My husband broke his a few weeks before we got married, and we were eager to embark on our life of forever coffee drinking together. ❤️ Drip coffee maker for the win! Drip is one of my favorite kinds of coffee, and making it in a coffee maker is probably the most common method for brewing coffee in general. The key is getting the water and coffee ground ratios corre

Pi Day is here! As 3/14, Pi Day is a celebration of the mathematical term pi/π, which begins as 3.14 and continues as an infinite chain of specific nunbers. In my opinion, the holiday is best enjoyed by eating pie. ☺️ To celebrate, I wanted to experiment with a protein banana cream pie. It's not a very high protein recipe, coming in at 9g per slice, but it is lower sugar and involves protein-rich ingredients. Plus, it's delicious. Down it with a protein shake for extra protei

Meet my new favorite meal. I don't have anything else to say but make it and enjoy. ❤️‍🔥 Ingredients 🍤 Shrimp • 420g Kirkland Signature, Wild Argentine Red Shrimp, Raw, Tail-Off (300kcal) • 5g cooking oil (45kcal) • 10g garlic paste, about 2 squeezes (20kcal) • 10g ginger paste, about 2 squeezes (20kcal) Noodles • 2 squares Lotus Foods, Ramen Noodles (480kcal) Vegetables • 1 package Kirkland Organic, Broccoli Florets (125kcal) Sauce • 40g natural peanut butter (240k

This meal plan was intended to be for February, but now it's almost March. Yikes! I am planning to use the ideas here to keep on track for my calorie and macro targets and to make grocery lists. The nutrition information is not very precise, so beware of that. Otherwise, please enjoy the first glance at my culinary adventures for March. 🍀 Overview Daily Meal Schedule • Breakfast (pre-workout meal) • Morning Snack (post-workout meal) • Lunch • Afternoon Snack • Dinner S

I am not the biggest supplement person, but this last year, there have been a few rockstars that have taken my training and wellness to the next level. In this article I will share what I am planning to take going into this new year, why, and where I go to get the best quality at the lowest price for these supplements. Side note, I am a certified nutrition coach but not a dietician or doctor. While most of these supplements are safe to take for most people, please talk to you

In honor of the Winter Olympics this year, I am getting into Italian cooking 🍝 Recipe one is pasta sauce. With the help of Chat GPT, I originally made this recipe to cook a single serving of whole wheat pasta in, but here I will offer a meal prep friendly recipe to make a 4 serving jar of this tasty sauce. Buon appetito! Ingredients • 20 g butter (about 1½ tbsp), 160kcal • 2 tsp olive oil, 80kcal • 1 tbsp garlic paste (3 squeezes), 30kcal • 4 tbsp tomato paste, 60kcal •

Pretty much every weekend I've attempted to make French toast, and in one way or another it has been a fail (an edible fail, at least!). This weekend, however, I learned from all my mistakes and nailed it. 😎 In this article, I will share my tips and a recipe. Equipment -Plate bowl -Whisk -Frying pan -Spatula -Serving plate or plate bowl Tip #1: Use a bowl that is larger than the slice(s) of bread you will use. The best kind is a somewhat flat bowl that resembles a deep

After years of watching my now husband grind coffee and being totally oblivious about how to make coffee from whole coffee beans, my oblivion is no more. Yay husband! He showed me how. Here is my step by step so I can make coffee from beans. We really like Mt. Comfort Coffee from Costco at the moment, and the brand of our grinder is Oxo. The benefits of grinding the coffee are depth of flavor, freshness, a boost in caffeination, and sometimes buying beans is cheaper or you ge

Merry Chirstmas, store is closed, and it's time for some last minute baking. No cocoa powder in the house, so I'm going to use what I have, which is a lovely hot chocolate gift of Chocolove Dark Chocolate (arguably better than plain cocoa powder), to make brownies. Hooray! Blessed holidays to you. Let's bake! Warning, these are delicious. I ate two once they were baked. 😂 They turn out a bit cakey, but definitely scratch the brownie itch. Ingredients • 3/4 c (80g) Danish bu

Happy New Year! 🥳 Time for a fresh start and a new meal plan. I found an article with 10 high protein soup recipes, and I am ready to make them all—maybe not all this month, but as many as possible ( https://www.eatingwell.com/high-protein-soup-recipes-for-heart-health-11863740 ). Soup's up, bruh. This month, my main goals are to feel nourished (definitely did some under and overeating during the holidays), train well, and have balanced nutrition while allowing flexibility w

I typically only make peanut butter cookies, but these snickerdoodles are just as tasty and easy to make. I had gluten-free flour, so that's what I used but all-purpose flour should work just is well if that's what you have and you don't have a gluten allergy/sensitivity. I am definitely going back to this recipe in the future, and I hope you enjoy it as much as I do! Ingredients Cookies • 1/2 c (113g) room-temperature butter, 810kcal • 3/4c 160g granulated sugar, 600kcal

Adjusting Nutrition for Weight Loss/Gain/Maintenance: Notes from The Renaissance Diet 2.0 Rules of thumb: -Collect averages, at least 2-3 data points per week under same conditions -Watch changes for at least 2-3 weeks before making adjustments Helpful Equations 1 lb of tissue ~ 3500 calories 1 gram of fat = 9 calories 1 gram of carbohydrate = 4 calories 1 gram of protein = 4 calories Keeping these equations in mind, every extra 3500 calories ingested results in roughly

My husband and I bought some gluten free flour in hopes it could replace cornstarch in a different recipe. Negatory. What it can replace is regular flour and worked great in this banana bread recipe. In the past, I've used whole wheat flour and chocolate chips for this recipe, but here I will swap those for Bob's Red Mill 1 to 1 Gluten Free Baking Flour and dried cranberries. Enjoy! Ingredients -2 ripe bananas (about 220-250g), ~215kcal -2 large eggs, 140kcal -80g non-fat

Thanksgiving was amazing. I had such a nice time with family, and as someone with a history of disordered eating, my experience with the food was actually wonderful this year. Moderation, savoring, and gratitude won the day. My sister-in-law made some awesome pies, so I was inspired to try my own. This recipe is my husband and my take on a somewhat healthy and hopefully easy pumpkin pie. Instructions and nutrition facts included below. 🥧 Ingredients The Pioneer Woman Inspir

The game plan for this weekend: make sloppy joes and a pumpkin pie, and watch a Christmas movie. This recipe was inspired by Ambitious Kitchen (see recipe/blog below) and the ingredients we have in our house. We plan to serve the sloppy joes on sourdough buns with cheese and coleslaw. Enjoy! Ingredients -1 lb 93% lean ground turkey (other kinds okay too, this is just what I had), 680kcal -1/2 of a large onion or 1 small onion, diced, 30kcal -1 large red bell pepper or 2 sm