Many of you that have decided to support my Patreon have already begun your journey. But as I talk to more and more followers, I realize a lot of people just don't know how to START the process. So I created this quick four step guide to help.
These are the very basic building blocks of establishing a sustainable life change to succeed on ...
2022-05-02 00:57:24 +0000 UTC View Post
*Early access content*
Anybody burnt out on the Turtle Cheesecake? If so, let's switch it up a little!
I personally like this one a lot more, but I love pretty much any cheesecake.
I am working on a few other cheesecakes that will be posted in the coming weeks. I had a protein bar that was supposed to be posted today but it did...
2022-04-30 23:39:49 +0000 UTC View Post
*Patreon exclusive content. Please do not repost this PDF*
A LOT of people asked for higher calorie meal plans, so this sample meal plan is 2100 calories!
If you do not know your individual calorie needs, head over to www.tdeecalculator.net and plug in your numbers. This will give you an estimate for your energy needs. This is a grea...
2022-04-29 18:59:45 +0000 UTC View Post
*Patreon exclusive content. Please do not share PDF or ingredients*
This one is for all my soup lovers, and folks up north still battling the cold weather this year!
I have to warn you, this meal is a HUGE portion and extremely filling. It also goes really well with some crackers :)
If there are any additional veggies that you ...
2022-04-27 16:00:09 +0000 UTC View Post
*Bonus content*
Here's a useful little infographic that we've created to help you understand what fat-soluble vitamins are as well as their role in your body.
I think that nowadays, people focus so much on calories and "good" vs "bad" food, that they fail to realize that everything we eat offers some sort of nutritional value.
...
2022-04-25 21:02:14 +0000 UTC View Post
*Patreon exclusive content. Please do not share PDF or ingredients*
This is something I have wanted to make for a long time, I just wasn't sure what filling I wanted to go with. This chicken filling turned out SO good that I may have to make a pasta dish using a variation of it. So be on the lookout for that :)
As I mention in the vi...
2022-04-20 16:00:08 +0000 UTC View Post
*Early access content*
Who else has bought the variety box of instant oatmeal and only eat the Maple and Brown Sugar?
The Maple and Brown Sugar was always my favorite, so I thought it would be nice to have a high protein version!
Download the PDF recipe below!
2022-04-18 16:00:06 +0000 UTC View Post
*TikTok Recipe*
This is a recreation of an extremely popular dish from a restaurant in Japan that I ate at often during my time there. When I say it is garlicy, I mean it! So if that scares you, definitely go with the lower end of the amount of garlic.
See the notes on the last page of the PDF for substitution recommendations.
...
2022-04-16 01:58:47 +0000 UTC View Post
*Patreon exclusive content. Please do not share PDF or ingredients*
I honestly think that the best thing about breakfast muffins is just how convenient they are on the go. Traditional eggs aren't the easiest things to eat while driving!
And with these muffins, you can make each day something different. Make some with cheddar cheese, ...
2022-04-13 16:00:08 +0000 UTC View Post
*Bonus content*
Another quick little bento box idea for a different approach to breakfast :)
We do these once in a while and throw them here on Patreon just for those of you that find them useful. They may not be for everybody, but I know some people really like them.
Download a PDF copy below!
2022-04-11 16:00:07 +0000 UTC View Post
*TikTok Recipe*
Let's take a step back and reflect for a second. Did you ever think that a Registered Dietitian would be telling you to eat a KFC Bowl for weight loss??? Isn't life great? :)
This is such an easy and convenient meal and I know for a fact that it's a hit with the kids as well. So it makes a great family dinner op...
2022-04-08 21:01:05 +0000 UTC View Post
*Patroen exclusive content. Please do not share PDF or ingredients*
*EDIT* A member pointed out a discrepancy in the instructions and ingredients. There was a Tbsp of olive oil missing that was not calculated into the calories. I have uploaded a revised copy of the PDF, so please replace your old PDFs with the new one. The calories increas...
2022-04-06 16:01:04 +0000 UTC View Post
*Early access content*
This wasn't supposed to be posted until later this week, but as soon as I tasted it today, I knew I needed to get the video and PDF done to get this posted for you guys ASAP!
If you love cheesecake as much as I do, you DEFINITELY need to try this. It's honestly so simple and effortless, you may be making one ev...
2022-04-05 23:13:28 +0000 UTC View Post
*Early access content*
Another overnight oats recipe to add to your rotation!
I've become obsessed with these overnight oats recipes, so be prepared to see lots of these in the future :)
If you want to get creative (and you have the calories to spare) you can add a couple of crumbled graham crackers on top to give it more of a ...
2022-04-04 16:01:04 +0000 UTC View Post
*TikTok Recipe*
If you guys trust me at all......trust me when I say that you HAVE to try this recipe. It's hands down one of my new favorite pasta meals.
As always, any meal that doesn't have a lot of vegetables, feel free to add a side of your favorite veggie for fiber and micronutrients.
For those of you meal prepping in a h...
2022-04-04 01:30:01 +0000 UTC View Post
*Patreon bonus content. Please do not repost this PDF*
This has been the most highly requested calorie range for a sample meal plan. So here it is! 1,500 calories!
As with all of these sample meal plans, they are just that.....SAMPLES! They are meant to show you that you how to structure your daily eating for the week, while also sho...
2022-03-31 18:13:04 +0000 UTC View Post
*Patreon exclusive content. Please do not share ingredients or PDF*
If you love sheet pan meals, you'll have to add this one to the rotation!
Be sure to check the notes on the last page of the PDF for tips on substitutions and modifications to this recipe.
Also, this is extremely tasty when reheated in the air fryer! Helps to c...
2022-03-30 16:01:04 +0000 UTC View Post
*TikTok Recipe*
This is a super simple recipe that pretty much anybody can make. It doesn't involve a lot of ingredients or time, which is great.
You can get creative with this and turn them into tacos or a nice big salad if you want to leave out the rice.
Download the PDF recipe below!
2022-03-27 19:00:05 +0000 UTC View Post
*Patreon exclusive content. Please do not share ingredients or PDF*
I hope you're ready for a new Puerto Rican recipe! This is one of the easiest and yummiest Puerto Rican foods I have tried. Hopefully you love it as much as I do.
Depending on the feedback we receive, we'll be sure to do more Puerto Rican dishes that fit into your go...
2022-03-23 16:01:03 +0000 UTC View Post
*Early access content*
These overnight oats are it. They are the ONE! Well, it may be a tie between these and the chocolate chip cookie overnight oats :)
But either way, if you like almond joy candy bars, this will be your new favorite breakfast!
And remember, overnight oats can be eaten cold or hot. So for those of you struggl...
2022-03-21 16:01:04 +0000 UTC View Post
*TikTok Recipe*
This is an early access post for all of you amazing Patreon supporters! This will post tomorrow at 9pm EST.
It's been a while since I posted a recipe that doesn't require reheating. I know a lot of you struggle with this due to your job or time constraints. So hopefully this recipe is helpful.
I mentioned this o...
2022-03-20 00:54:57 +0000 UTC View Post
*Patreon exclusive content. Please do not share ingredients or PDF*
This is my take on LongHorn Steakhouse's dish. Once I tasted it, I knew I had to try to recreate it for a meal prep. It turned out even better than I expected. As good as LongHorn's? I don't know, you bet the judge :)
Download the PDF recipe below!
2022-03-16 16:00:08 +0000 UTC View Post
Who needs quick lunch option? Well here you go!
And for all of you low fat ranch haters (like me), this bento box leaves a little wiggle room in calories, so don't be afraid to reach for the real stuff :)
Everybody seems to like these Bento Box posts, so we'll try to keep them coming each week.
Download a PDF copy below!
2022-03-14 16:01:03 +0000 UTC View Post
*TikTok Recipe*
Another breakfast option to add to your rotation.
This one is SUPER low calorie but high volume. It's extremely filling and delicious!
If you'd like to add a little more protein and calories to this meal, you can add some bacon or sausage, or even some cheese on top.
Feel free to skip the sour cream toppin...
2022-03-14 01:00:02 +0000 UTC View Post
*Patreon exclusive content. Please do not share ingredients or PDF*
Is there a better combination that butter and garlic?
When it comes to foods that keep you full, the potato is king! This meal is no exception. Even with this meal coming in at under 400 calories, it's extremely filling! The low calories even leave some room for all ...
2022-03-09 17:00:08 +0000 UTC View Post
Super simple and delicious overnight oats recipe here!
The granola can be any brand and flavor that you'd like and you can swap out the cranberries if you are not a fan. They just add a little tartness to the oats.
Download the PDF recipe below!
2022-03-08 17:01:03 +0000 UTC View Post
Sometimes meal prep doesn't involve a crockpot or an elaborate day of cooking. It can be something as simple as a Bento Box.
This Bento Box includes the Banana Nut Muffins that I posted here on Patreon. So if you haven't tried them, be sure to go back and check them out. If you don't want to bake, a store bought muffin is fine too.
D...
2022-03-07 17:01:02 +0000 UTC View Post
*Patreon exclusive content. Please do not share ingredients or PDF*
This was another highly requested recipe that I am happy to finally post. Chili mac was one of my favorite MRE meals when I was stationed in Iraq, so it has a special place in my heart :) I can gladly say that this one taste a lot better than the MRE version.
If you'...
2022-03-02 17:00:07 +0000 UTC View Post
*Early access content*
Let's see how many new Patreon members I can freak out with this recipe :)
Did you ever think that you'd see a Registered Dietitian telling you that you can eat cookie butter and still lose weight? Well now you have. Welcome to the all foods fit mindset!
I have eaten a LOT of overnight oats. This one bord...
2022-03-01 17:01:03 +0000 UTC View Post
*Patreon bonus content. Please do not repost this PDF*
This month's meal plan of 2,000 calories was in high demand.
As with all meal plans, I'll start by saying that if you do not know what your maintenance calories or calorie deficit is, be sure to head over to www.tdeecalculator.net and use their free calculator. It uses the MSJ fo...
2022-02-27 17:11:16 +0000 UTC View Post