An Easy Meal Prep Idea For Breakfast or Even as a Snack!

Meal prep on Sunday and have them on hand for the whole week

Ease into your week without thinking about what to make for breakfast or what to have as a snack, and bonus: make yourself more resilient to whatever the day throws at you. We all have busy days, especially mornings, right? So, make sure your first meal sustains your energy, balances your blood sugar levels and kick starts your metabolism. These protein muffins will do just that - a perfect mix of protein, healthy fat and fiber, moist and slightly sweet with a nice burst of tart from the lemon and blueberries.

Creating this nutrient-dense meal doesn't have to be complicated. Using ingredients rich in vitamins and fiber, along with protein and healthly dietary fats, you can create a simple healthy breakfast, a pre-meeting snack to keep your energy up or post-workout protein burst to make sure those muscles stay lean!

Nutrient-dense meals keep you nourished, energized, and mentally on point. When we consume real, fresh whole food, then our bodies know what to do with this food - how to digest it properly to absorb the nutrients from it; how to use it to provide hormonal balance, reduce stress, restore blood sugar balance, reduce inflammation; and how to eliminate what’s not needed. Who doesn't want all of those benefits?

“As a functional nutritionist, I’m here to help you create and maintain a real food lifestyle, in practical, sustainable ways that work for you.”

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Lemon Blueberry Protein Muffins

Meal prep these on Sunday and have them on hand for the whole week. Whether it's breakfast or snack - these muffins are bursting with nutrients - rich in vitamins and fiber, protein and healthly dietary fats. Add a tablespoon of almond butter for an extra punch of protein, or enjoy with a generous pat of butter. Take a snapshot or print the below recipe card.

Make Decisions That Nourish You

Be sure you do everything within your control both nutritionally and mentally. Follow me on Instagram for fun and educational nutritional wellness snapshots. Leave a comment below and tell me what recipe you plan to experiment with.

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Can't Do Coffee? Try This Matcha Latte!

Nothing But Happy Sipping with this Matcha Latte Recipe

Ever have those weeks where you can't catch a break and go a bit overboard on coffee?

I've been there. Likely we all have.

When you're not feeling the coffee, hit up this favorite matcha latte recipe. This nutrient-dense matcha latte is on point with no coffee jitters.

Matcha is great natural source of energy and the perfect way to start your day!

Here's just a few of the benefits with this recipe:

• very high in antioxidants to boost your immune system

• enhances your mood with mind-calming amino acid, L-theanine

• coconut milk and MCT oil both provide a quick source of energy and improve memory and focus

“As a functional nutritionist, I’m here to help you create and maintain a real food lifestyle, in practical, sustainable ways that work for you.”

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Keto Matcha Latte (a great alternative to coffee)

Instead of the “all the rage” matcha latte with almond milk, matcha and sweetener, I prefer a keto matcha latte with coconut milk and MCT oil to bulletproof vs jump start my day. Take a snapshot or print the below recipe card.

Make Decisions That Nourish You

Be sure you do everything within your control both nutritionally and mentally. Follow me on Instagram for fun and educational nutritional wellness snapshots. Leave a comment below and tell me what recipe you plan to experiment with.

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Too Much Basil?!?! Here's A New Take on Pesto (sans nuts!)

Less Than 10 Ingredients, Full of Superfood Nutrition

Sometimes growing your own food comes with an overabundance of fruits and veggies - a good problem to have! So when summer rolls around and you've got too much basil and parsley, you get crafty and experiment.

With less than 10 ingredients, this pesto recipe is rich with nutrients, and some “not so typical” pesto recipe ingredients y’all might enjoy (especially those who are looking to avoid nuts). This summer sauce easily upgrades any meal - dress up your salmon, mix it in with pasta, add a zing to your sandwich, compliment the ricotta on homemade pizza, add it as a staple to your charceuterie platter, or simply serve it with your favorite chips or veggies. This pesto recipe might just be the perfect flavor enhancer!!

Nutrient-dense meals keep you nourished, energized, and mentally on point. When we consume real, fresh whole food, then our bodies know what to do with this food - how to digest it properly to absorb the nutrients from it; how to use it to provide hormonal balance, reduce stress, restore blood sugar balance, reduce inflammation; and how to eliminate what’s not needed. Who doesn't want all of those benefits?

“As a functional nutritionist, I’m here to help you create and maintain a real food lifestyle, in practical, sustainable ways that work for you.”

Sign up to receive recipes and healthy swap tip sheets, or check out and book a service that's right for you!

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Pepita Pesto (a great alternative for anyone avoiding nuts!)

Ready in less than 15 minutes from prep to finish, this pesto is bursting with flavor, color, and superfood nutrition. Pepitas are a great source of protein, magnesium, zinc and copper. Parsley is packed with vitamins A and C and minerals iron and sulfur. Basil, one of the oldest herbs, is an adaptogen, anti-inflammatory and helps detoxify the body, plus it fortifies the digestive and nervous system. Chili powder is an antioxidant, and promotes digestive health. This a must-make recipe with a perfect blend of nutrient-dense ingredients. Take a snapshot or print the below recipe card.

Make Decisions That Nourish You

Be sure you do everything within your control both nutritionally and mentally. Follow me on Instagram for fun and educational nutritional wellness snapshots. Leave a comment below and tell me what recipe you plan to experiment with.

Need more personalized support? Get in touch.

Click Here to Connect With Me