Samantha Cassetty, MS, RD

Samantha Cassetty, MS, RD I'm aregistered dietitian nutritionist helping you eat more plants & less sugar!

07/09/2026

High protein isn't the best indicator of healthy.

That doesn't mean you have to skip these snacks completely. They come in handy when whole foods aren't practical--travel days, back-to-back calls, long work shifts.

But it also doesn't mean they should be everyday go-tos.

I'm team snack, but I'm also team know what you're eating. What should I break down next?

A little PSA before you head out for the holiday weekend. Here's some advice that helps my clients practice balance and ...
06/30/2026

A little PSA before you head out for the holiday weekend. Here's some advice that helps my clients practice balance and stress less about food. Save this so it's ready when you need it. Happy 4th, friends! 🎆🇺🇸

06/25/2026

3 lower-sugar snacks. 👍 or 👎? Let's go! (Many people love the 👎--I think it will surprise you!)

05/05/2026

Here are the protein powders worth your money--according to me, a dietitian who actually buys them! 😉💪 (not an ad)

04/21/2026

As a media dietitian, snack samples show up at my door constantly. But these are four snacks I actually buy with my own money. 💵🛒

That's how you know they're good!!
Which one surprised you most?👇






04/01/2026

Vacation is amazing… but coming home to an empty fridge can make it way too easy to stay let healthy habits slip.

One simple thing that helps me get back into my routine: I place a grocery order within a day or two of getting home.

Just getting a few staple foods back in the house makes healthy meals feel easy again.

Delivery makes it simple. I’ll usually order through , or depending on what I need. Many grocery stores also have their own apps for delivery or pickup.

The best habits are the ones that help you when you’re tired and busy (which, for many of us, is the norm!). This simple habit helps every time!

✈️ Save this for your next trip.
Will you try this when you get back from vacation? What's the first thing you do when you get home from vacation?

Happy spring holidays to those celebrating! 🌸💐

Sheet-pan meals are one of the easiest ways to get a balanced, satisfying dinner on the table with less work and fewer d...
03/23/2026

Sheet-pan meals are one of the easiest ways to get a balanced, satisfying dinner on the table with less work and fewer dishes. 🎉

Here's my latest roundup of 17 protein- and fiber-filled sheet-pan meals for

👉Swipe to see Sheet-Pan Honey Mustard Chicken and Broccoli from the roundup.

💬 Comment Recipe and I’ll DM you the gift link so you can access the full recipe. It's the kind of meal you can rely on during busy weeks!

03/11/2026

I love a good snack, and I love popcorn...but it's not exactly high in protein.

Don't get me wrong--popcorn is a nutritious whole grain snack with fiber. But if you want more protein and even more fiber, this tiny tweak makes a big difference.

Watch the video to see my 2-ingredient popcorn hack that makes it more filling!🍿 Save this for your next snack moment!

03/04/2026

Meat sticks part 2! After my video last week, you guys wanted more options. So, I'm back with 3 more protein picks that are better than meat sticks.

Do you have more questions? I'm here to help!

02/24/2026

About those meat sticks...there are better ways to get 10g of protein. Ultra processed meat isn't the best default. 🥓

Watch this before you grab your next one.




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