Four years ago I would have said ‘NO PANCAKES. NO CARBS. NO BACON.’ But what I want to emphasize is that portion control is EVERYTHING. Pictured here is breakfast: two Kodiak cakes (half a serving made two cakes), a cup of egg whites with one whole egg, and two pieces of uncured turkey bacon. This is a typical meal for me, and learning what works for you is the key to success. Just because something works for this person or that, does NOT mean you HAVE to do it that exact way. Enjoy REAL food #runnerfuel#runner#runnersofinstagram#proteinpacked#cookingREALfood#foodfuelsthebody#nomnom#foodie#foodporn#breakfastlover
When your morning is full of meetings so you throw breakfast and lunch together in <10 minutes. 🍯🥦 Our fridge is beginning to look quite empty, but I still managed to whip something up. Ready to take on the work week! 👊🏼 #monday
Sundays are for good food, football & writing! This lunch bowl includes Cajun ground turkey, broccoli, spinach, tomato, and carrots. Plenty of flavor and very nourishing. A side of plain Greek yogurt with almonds and honey is always a nice touch! 🍯💕 #fuelbyracheldavis
Another day, another soup!! 🌚😋Tomorrow is already my last day of my first internship rotation with Extension. How the past three weeks went by so fast blows my mind🤷🏽♀️I gained wonderful experience in one of many community dietetic settings. I saw (and got to teach!) several lessons over MyPlate, so I brought out my inner nerd to try to channel those food groups with this soup tonight: 🧡Grains: whole wheat elbow pastas [get your energy, fiber from whole grains and minerals such as zinc, iron and magnesium]
💚Vegetables: I ODed on carrots, broccoli and cauliflower [great source of fiber, vitamins, minerals] 💜Protein: Black beans and great northern beans [great source of fiber, potassium, folate, B vitamins and phytonutrients]
❤️Fruit: not pictured here, but to make a perfect “MyPlate meal,” you could add a clementine, some berries or an apple to the side [loaded with vitamins and antioxidants to keep you healthy during flu season]
💙Dairy: again not pictured (lol sry) drink a glass of milk or have some Greek yogurt for dessert (with berries to get your fruit in that way 💥) [essential for bone development and strength throughout the lifespan]
“Healthy” meals don’t have to be hard! Have fun with it. Get creative. And eat the foods you love! Even if you are weird like me and really feeling the soup game. OWN IT BUTTERCUP
Blueberry Paleo Pancakes 🥞
I think this is the NEW fave! Check it out very fluffy and reminds me of healthifed Bisquick pancakes. Just like growing up.
250 ml coconut cream
2 tsp vanilla
1 tsp baking powder
50 g coconut flour
4 tbsp granulated sweetener of choice, or more to your taste
salt to taste
50 g blueberries or berries of choice
1. Mix the eggs, coconut cream and vanilla in a bowl. Whisk until smooth.
2. Add all the dry ingredients (baking powder, coconut flour, sweetener and salt). Mix until the batter is lump free.
3. Heat some coconut oil in the frying pan. Place a large spoon of the batter into the frying pan and press a few blueberries into each pancake.
4 Cook on a gentle medium heat until golden on the underside, and when the top of the pancake starts to show bubbles coming through. Flip each pancake over to cook on the other side.
5. Optional - Serve with whipped coconut cream and more berries. A sprinkling of chopped nuts is a lovely addition too.
**To lower the carb value in the pancakes, simply omit the berries. You may wish to add walnuts or macadamias instead? **Add some cinnamon or ginger for added flavour and sweetness?
Peep the ULTIMATE brown-boxed lunch from @wholefoods 😛🌱 had to drive home today for an appointment, so I made sure to stop at one of my fav places to get some comfort food while I chill at home for the day. Had a scheduled rest day today and it couldn’t be timed more perfectly! Another traveling weekend ahead of me as I prepare to race the Mile🏃♀️💨 Trying to get in all those macros and micros to ward off all the sickness that’s going around🙅🏼♀️ indoor season is going so fast, but all good things ahead if I stay healthy! •
Deeeets on the eats—> Cajun sweet potato wedges, quinoa mix, Brussels/ marinated tofu, and purple sweet potato pieces🍠🥕🍆🥗🍞🥦
I don’t usually post my favorite #eeeats , but I had to share this recipe with you all. It’s so easy to make, and has been keeping me fueled during and after my morning runs. 🏃🏻♀️😋
Spread laughing cow cheese on a piece of whole grain toast, Scramble 2 (or 3 eggs depending on how hungry you are), plop the eggs on the toast with a piece of smoked salmon and sprinkle Trader Joe’s everything but the bagel seasoning on top
PS it’s even easier to make if you get your boyfriend to do it for you. Thanks Nick 😘
What is your go-to morning snack? Looking for some new inspiration🙌🏼 Comment below👇🏼
On a scale of 1 to 10, how basic am I for eating oatmeal on the most frigid day? 🤔
WFH morning meant I could actually make a breakfast and eat it, and not in my car! So I took the time to make a jazzed up oatmeal 🥣
🥣👉🏽: sauteed diced apple in some buttah & added some roasted butternut and delicata squash. Poured in halfish cup of almond milk and thirdish cup of @drinkmaple water (can use regular water but I had some so, why not)? Added half cup of oats, salt, cinnamon and cooked until, ya know, until it looked done. Mixed in some @nkdnutritioninc pb, @vitalproteins collagen, and then topped it off with homemade nut butter & @wildwayoflife apple cinnamon granola. Go big or go home, right? 🤤
Stay safe and warm, friends! ❄⛄
They say you learn something new every day. Today, I learned a lot, but one thing that stood out is that it is really hard to take an aesthetically pleasing picture of soup🍲🤨This semester, my routine has been: Internship all day, go to the gym, come home ravenously hungry wanting to eat everything in sight. I was never a big “soup” person, but this winter soup has been my meal prepping STAPLE!! This minestrone was insanely easy to make, and the recipe made so much that I have been able to come home, heat it up and be satisfied for dayz. What are your meal prepping hacks? My tips are coming to the blahg soon!!
2 cups chicken broth
2 cans stewed tomatoes
1 can kidney beans
1 can of bean of choice (I chose great northern)
All the veggies of your choice OR 1 bag frozen veggies (I chose frozen mixed veggies because I was testing this recipe for my internship)
Dash of pepper
(Bring to a boil then add 1-2 cups pasta of your choice and simmer until pasta is tender.)
Add avo 🥑if you’re as obsessed as me and need to get your healthy fats in 👐🏾 YOU’RE WELCOME
Carb load prior to cardio 👌🏽 • chickpea pasta (topped with olive oil & balsamic) •turkey meatballs • roasted veggies •fresh kale (season with lemon, olive oil, hint of sea salt) 🌿 🥕 -
Fuel for YOUR goals! What is your pre workout snack/ meal today look like?
In honor of Graduate classes starting back tomorrow🍳 May have turned my boyfriend into a migas lover like myself, but little did he know these were made with tofu and 100% vegan 😏 Thankful for a boyfriend who lets me nerd out about nutrition (and running) daily 🤓, fresh food, good health, being in my dream program, and being one step closer to having that RDN by my name! 🙆🏻🍎 Let's kick this semesters booty, y'all! 👊🏻 #RD2Be#DieteticIntern
Happy Monday!! 🙌🏽 It’s my favorite day of the week. It’s like a mini New Year’s Day every week. A fresh start. I’ve been perfecting my Sunday routine for a while now. I’m in quite the groove & the current schedule is working really well. 👇🏽
1️⃣ Saturday- plan meals, get groceries, clean fridge
2️⃣ Sunday- clean, meal prep & plan workouts for the week
These little things set me up for a successful week & i prioritize them weekly without fail. Nutrition is just as important as a solid training plan. 🍎 My focus is to make sure I’m eating plenty of each macronutrient (carbs, fats, proteins), eating *mostly* real food, & eating to not only fuel my runs but to fuel my recovery. ⛽️ .
📸 from yesterday when we were blessed with the most beautiful sunny skies & mild temps! 💕 .