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✨Let’s build a 5 minute bowl & not stress about healthy lunches anymore!!I’m not sure about you, but lunch is always an ...
14/09/2025

✨Let’s build a 5 minute bowl & not stress about healthy lunches anymore!!

I’m not sure about you, but lunch is always an afterthought for me - between carpools, zoom calls, trying to get steps in and forgetting to drink water, I don’t have time to THINK about lunch.

These bowls have been SAVING me.
I just make sure to have the main ingredients on hand…and I buy pre-made chicken a lot to make it even simpler. Or I use protein leftovers.

I also love that I can use this formula in maintenance or in a calorie deficit.

I can tailor them to easily hit my goal - typical I try to keep mine around 400 cals & 30g protein…and always trying to get in any added fiber!

🥗 Bowl Formula:

✅ 1. Base:
Rice, quinoa, greens, grains, cauliflower rice, shredded cabbage, zucchini noodles

✅ 2. Protein:
Grilled chicken (I use store bought or leftovers ALL the time), salmon, hard boiled eggs, tofu, lentils

✅ 3. Veggies (raw or cooked):
Roasted broccoli, cucumbers, tomatoes, red peppers, pickled onions, cherry tomatoes

✅ 4. Healthy Fats:
Avocado, olive oil, light dressings, nuts, seeds

✅ 5. Flavor Bombs:
Crumbled feta, hot sauce, pesto, sriracha mayo, bitchen sauce, lemon juice, herbs

✅ 6. Crunch (optional but highly recommended):
Crushed tortilla chips, almond crackers crispy chickpeas, seeds, slaw

‼️If you want any of the details - comment BOWLS & I’ll DM them directly to you! 💛

📌Save this one for later!!

✨These are my go-to snacks that I incorporate into my weekly routine - in a calorie deficit or maintenance. ✨They are a...
14/05/2025

✨These are my go-to snacks that I incorporate into my weekly routine - in a calorie deficit or maintenance.

✨They are all high protein & low calorie…and takes minimal effort! In many cases you can adjust portion sizes depending on what your goals are!

✨Additional easy snacks (grab + go)
- Hard boiled eggs
- String Cheese
- Beef Jerkey (I love chomps!)

📌Save for later & let me know what I’m missing!!

✨Here’s an updated list of my macros friendly go-to’s from TJ’s! Make sure & save so you can reference later 🫶🏼Follow ...
16/04/2025

✨Here’s an updated list of my macros friendly go-to’s from TJ’s! Make sure & save so you can reference later 🫶🏼
Follow for more fat loss & nutrition tips!! 💛

✨Need some quick go-to’s for breakfast that are also high in protein?? ✨I find one or two & stick with it consistently u...
15/12/2024

✨Need some quick go-to’s for breakfast that are also high in protein??

✨I find one or two & stick with it consistently until I feel the need to shake it up. It’s one less thing I need to think about that way!

✨I also always add 10g of protein through a collagen supplement in my coffee which I high recommend!

👉🏼when you start eating more BALANCED (and not waiting until dinner to eat all of your calories) and prioritizing PROTEIN in the morning, here is what will happen:

✅ You will be more satisfied throughout the day when you eat protein in the morning
✅ You will be less likely to have the munchies later in the day
✅ You won’t get that mid-afternoon crash where you feel like you want to fall asleep

✨It’s honestly amazing the difference it’s made to my day when I start out with protein in the morning and enough calories to sustain me for a bit. Don’t believe in breakfast…try it!!

📌Save this post & follow along for more macro friendly ideas and fat loss tips 💛

✨All my Trader Joe’s faves for macro-friendly eating 👏🏼📌Save this one for later!!✨Follow for more nutrition & fat loss ...
30/10/2024

✨All my Trader Joe’s faves for macro-friendly eating 👏🏼

📌Save this one for later!!

✨Follow for more nutrition & fat loss tips💛

✨What am I missing?!

09/10/2024

✨Don’t make these mistakes…and fat loss will be soooo much easier!!
(ps - keep reading…freebie down below!👇🏼)

1️⃣ Skipping Breakfast: 🍳
Sooo many women do this because they are either not hungry or want to “save” calories for later in the day. But here’s the thing - when you eat a high protein breakfast, it helps to balance your hormones, increases your energy, boosts your metabolism & helps with cravings & over-eating later in the day!! So don’t skip it!!!

2️⃣ Not eating enough protein + fiber 🍗🥦
Most women aren’t eating over 100g of protein or 25g of fiber per day (especially if you’re skipping breakfast!) Once that happens, weight loss becomes SO much easier as you’ll be fuller for longer & cut out mindless snacking.

3️⃣ Winging it 📋
Losing weight requires a strategy…you’re not going to hit your fat loss goals by winging it. Sounds simple but this is where most women falter. You need to make this a priority & have readily available whole foods, carve out time for walks & workouts & get your weekends dialed in to help support your goals!!

‼️If you want to get organized & start today, comment LIST & I’ll send you a FREE shopping list that includes (protein, carbs, fats, fiber & snacks!)‼️
You’ll be off & running with a great plan in no time!👏🏼

📌Save for later & Follow for more fat loss tips & strategies for women 35+ over!!💛

09/10/2024

✨This is a no-math method!! The KEY to using a food scale with minimal effort & minimal clean up is making sure you ZERO out after every ingredient you add!

✨This may seem obvious if you’ve been using a food scale for a while, but for me…a food scale seemed intimidating & unnecessary…until I figured out how quick it was & how accurate it is - huge benefit when you’re tracking!👏🏼

✨You can find simple food scales like this for $10-$15 that can be shoved in a drawer easily so you don’t need to keep them out.

✨Follow along for more tips & simple food ideas for fat loss! Let me know if you have any q’s or comments!!! 👇🏼

📌save for later!

09/10/2024

✨If speeding up fat loss is your goal…here are two go-tos I rely on to to accelerate my progress👇🏼

1️⃣ INCREASE MY STEPS
the more movement and/or steps you can get in a day the better! I like to goal myself 8-10k a day if possible. Some days are less, some are more.

This is a HUGE game changer in increasing calories burned without increasing your appetite.

Can’t make that happen because of your desk job? Get a foldable walking pad or carve out more time in your day to move & take walks. Make it a priority & see what happens!!

2️⃣ TRACK MY FOOD
I know this can be controversial for some people…but the real deal is that tracking your food in an app like or gives you a HUGE awareness & holds you accountable.

All those BLTS (bites, licks, tastes) count too!! And they add up. So when I want to dial in my nutrition & get serious about fat loss…this is how I get it done! Because who wants to spend more time in a calorie deficit than necessary? This also helps me make sure I’m getting enough protein & fiber too!!

✨Know that fat loss takes time…but it’s worth it! You also NEED to be in a calorie deficit so make sure you’re around 300-500 below your maintenance calories. Any more than that can be hard to adhere too!

📌save for later & follow along for more fat loss & nutrition tips!💛

07/10/2024

✨Here are the 3 rules I follow so I can do both👇🏼

1️⃣ MAKE LOW CALORIE CHOICES: 🥂
Opt for lower-calorie drink options! They range between 60-120 calories on the lower end if you choose right!

Options like hard alcohol (vodka, gin, or tequila) mixed with soda, light beer, or hard seltzers are in that range. Best to avoid sugary cocktails or heavy beers if you want to keep calories low.

2️⃣ STAY HYDRATED: 💧
Alternate alcoholic drinks with water or sparkling water to stay hydrated and prevent overdoing it. Drinking water can also help you feel fuller and reduce the likelihood of reaching for extra snacks or another drink.

3️⃣ MODERATION:
Be mindful of how much you’re drinking and stick to moderation. Excessive alcohol consumption not only can add a lot of calories but can also impair judgment and lead to poor food choices later (aka munchies!)

✨Your body works to burn alcohol before anything else, so if you’re serious about losing weight, reducing alcohol is your best bet. But that doesn’t mean you can’t live a little while losing weight!

✨Moderation is key when it comes to alcohol and weight loss. Cheers to a balanced lifestyle! 🥂✨

‼️Comment DRINKS below & I’ll send you a FREE guide to my favorite low calorie drinks (with calories included) so you know what to buy/order when you’re out!‼️

👯share with a friend & follow for more nutrition & balanced lifestyle tips 💛

05/10/2024

✨As a coach I have LOTS of advice & tips….but the #1 thing to fat loss is focusing on nutrition first!!! 🍗🥦

✨70% of your fat loss will come from food 🥗
✨30% of your fat loss will come from movement + exercise 🏃‍♀️

✨So START with the one that’s going to move the needle & get that nailed down. 🙌🏼 (simple but not easy!)

✨Most women just amp up their workouts & get frustrated that no matter how much they are working out they can’t seem to lose weight.

✨The reality is that you NEED to be in a calorie deficit to lose weight. (usually around 300-400 calories lower than your maintenance calories!)

✨And then I’d highly suggest using a tracking app like or to make sure you’re adhering to that deficit!!

✨If you’re looking for extra help losing weight and want more guidance - follow along or DM me for info on my programs!! 💛

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