https://linktr.ee/stefholistichealth

Stef Holistic Health, Sabetha, KS (2026)

10/17/2026

This Tuscan-inspired beef bowl is proof that nourishing your body doesn’t mean sacrificing flavor!

Savory garlic-herb ground beef, tender kale, sweet sun-dried tomatoes, toasted pine nuts, and Parmesan served over creamy sweet potato mash. Finished with a touch of balsamic for the perfect balance of savory, sweet, and tangy. 😍

Simple ingredients. Big flavor. Real nourishment.

🍽️ Tuscan Beef & Kale Bowls with Sweet Potato Mash

Ingredients (per serving):

• 120 g cooked 93/7 ground beef
• 200 g cooked sweet potato
• 50 g chopped kale
• 15 g sun-dried tomatoes, chopped
• 5 g pine nuts, toasted
• 5 g grated Parmesan
• 1 garlic clove, minced
• 1 tsp balsamic vinegar
• Chicken broth, as needed
• Herbs de Provence, salt & pepper to taste

Directions:

1. Brown beef with garlic, herbs, salt, and pepper.
2. Add kale, sun-dried tomatoes, a splash of broth, and balsamic. Cook until the kale softens.
3. Mash cooked sweet potatoes with chicken broth until creamy; season to taste.
4. Serve the beef mixture over the mash and finish with toasted pine nuts and Parmesan.

📊 Estimated nutrition per serving

🔥 450 calories
💪 37 g protein
🍠 43 g carbohydrates
🥑 13 g fat

🌿 A little nourishment note

🥩 Protein: Supports muscle repair, recovery, and strength.

🍠 Carbohydrates: Sweet potatoes provide energy for training, along with fiber and beta-carotene, which the body converts to vitamin A.

🥬 Micronutrients: Kale contributes vitamins K, C, and folate, while beef provides iron, zinc, and vitamin B12. Pine nuts add healthy unsaturated fats, and Parmesan contributes calcium.

Because strong bodies need more than just calories, I love meals that bring together protein, quality carbohydrates, healthy fats, and micronutrients in one satisfying bowl. 🤎

Save this one for your next cozy dinner!

10/17/2026

POV: you’re an introvert trying to be a health and fitness influencer 😅

“When they say you have to show your face and body on social media to grow your account:”

I’d rather not. 😂 I’d just rather show you my recipes. Speaking to a camera and showing my face is not my forte … but feeding you delicious and super nutritious macro friendly recipes….well? THAT I can do.

Any fellow camera-shy business owners out there? Tag your introvert bestie 👇

10/16/2026

46 GRAMS of protein in a GUT-HAPPY bowl!!!

Ginger-Garlic Miso Chicken & Bok Choy Bowls 🥬

Cozy, savory, protein-packed comfort food made with tender chicken thighs, fresh ginger, garlic, miso, mini bok choy, and rich chicken bone broth.

Serves 4

Ingredients:
• 600 g boneless, skinless chicken thighs
• 4 mini bok choy heads, washed and halved lengthwise
• 3 green onions, sliced
• 4–5 garlic cloves, minced
• 1½ tbsp fresh ginger, grated
• 2 tsp coconut oil
• 5 cups chicken bone broth
• 2 tbsp white miso paste
• 1 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• Black pepper, to taste
• 2¼ cups cooked white rice
• 4 cups cauliflower rice

Optional toppings: sesame seeds, green onions, chili flakes, or sliced chilis

Instructions:

1. Heat coconut oil in a large pot over medium-high heat. Season chicken with black pepper and sear for 3–4 minutes per side. Remove and set aside.
2. Add garlic and ginger to the pot. Cook for 30–60 seconds.
3. Add bone broth, soy sauce, and rice vinegar. Return chicken to the pot, bring to a gentle simmer, partially cover, and cook for 15–20 minutes, or until the chicken reaches 165°F.
4. Add halved bok choy during the final 3–5 minutes of cooking, cut side down first. Cook until tender-crisp. Remove and slice the chicken.
5. Turn off the heat. Whisk miso with a little warm broth until smooth, then stir it into the pot.
6. Heat the white rice and cauliflower rice together.
7. Divide rice among four bowls. Top with chicken and bok choy, ladle over the ginger-miso broth, and garnish as desired.

Estimated macros per serving:
🔥 510 calories
💪 46 g protein
🍚 38 g carbs
🥑 17 g fat

Macros will vary by brand and measurements.

Save this for your next cozy dinner or meal-prep day! 🤍

10/15/2026

SOUTHWEST SMOKY CHICKEN POTATO BOWL 🌶️
475 cal | 43g protein

Your new weeknight obsession. Smoky cumin-chili ground chicken, crispy roasted potatoes, black beans, peppers and onions piled up with cheddar, jalapeños, cilantro, and a lime crema that ties the whole thing together. Chipotle macro-friendly, meal-preps like a dream.

RECIPE (3 servings)
• 1 lb lean ground chicken
• 1 cup sliced bell peppers & 1 medium onion, sliced
• 600 g potatoes, cubed & 1 tbsp olive oil (200 g/serving)
• Seasoning (for both chicken & potatoes): smoked paprika, cumin, chili powder, garlic powder, salt & pepper
• Toppings: ¾ cup black beans, 1 sliced jalapeño, cheddar (~⅛ cup per bowl), cilantro
• Lime crema: Greek yogurt & lime juice & cumin & salt

Toss potatoes with olive oil & seasoning, roast at 425°F until golden (~25 min). Brown the chicken with peppers, onion and same seasoning. Assemble: chicken with potatoes, beans, then cheese, jalapeño, cilantro, and a big spoonful of lime crema.

PER SERVING: ~475 cal | 43g protein | 30g carbs | 21g fat | 6g fiber

🍗 High protein
🥔 Meal-prep friendly
🌶️ Weeknight fast

Strong over skinny. Save this one 🔥

10/14/2026

BEEF, MUSHROOM & ONION POTATO BOWL
525 cal | 41g protein

Fall comfort food that actually fits your goals. Ground beef and potatoes, but make it macro-friendly: lean ground beef, golden roasted potatoes, sautéed mushrooms and onions, all tied together with a creamy Dijon-herb gravy made with Greek yogurt.

PER SERVING: 525 cal | 41g protein | 43g carbs | 20g fat

🥩 High protein
🥔 Whole-food ingredients
🍄‍🟫 Family-friendly comfort food

Strong over skinny, always. Fuel your body, build muscle, enjoy your food. 🤎

Save this for your next meal-prep night!

10/13/2026

GINGER-GARLIC CROCKPOT CHICKEN BOWL 🍚
55g protein

Your crockpot did the work on this one. Shredded ginger-garlic chicken piled over rice with steamed broccoli, fanned avocado, sesame seeds, and red pepper flakes. Sweet, savory, a little heat AND it lands around 55g of protein.

Why this one’s secretly a full-pillar bowl: ginger is a classic digestive aid (gut health), broccoli is cruciferous which supports healthy estrogen metabolism (hormone health), avocado’s healthy fats literally help build your hormones, and 55g of protein keeps you full and feeds your muscles (strength). Food that works as hard as you do.

RECIPE (1 serving)
Chicken + sauce:
• 7 oz chicken breast
• 1 tbsp low-sodium soy sauce, 1 tsp grated ginger, 1 minced garlic clove, ¼ tsp onion powder, ¼ cup chicken broth, 1 tsp tapioca starch, pinch of red pepper flakes, salt & pepper

→ Whisk the sauce, pour over the chicken in the crockpot. Low 3–4 hrs (or high ~2). Shred right in the sauce.

The bowl:
• ¾ cup cooked white rice, 1 cup steamed broccoli, 50g sliced avocado, 1 tsp sesame seeds
→ Rice on the bottom, chicken mounded over the top, broccoli + avocado around it. Extra sauce, sesame seeds, and red pepper flakes to finish.

~565 cal | 55g protein | 54g carbs | 15g fat | 9g fiber
Save this for a busy week

10/11/2026

AUTUMN CHICKEN BOWL

Maple-Dijon chicken, roasted sweet potato, crispy brussels sprouts, fresh apple, cranberries, walnuts, and feta over massaged kale. Sweet, salty, crunchy, creamy fall in a bowl.

Why it works beyond tasting amazing:

🌿 Gut health: kale, apple, and brussels sprouts bring the fiber that feeds your good gut bacteria
💛 Hormone health: brussels sprouts are cruciferous, which supports healthy estrogen metabolism plus the fats in walnuts literally help build your hormones
💪 Macros doing their job: protein (chicken, feta) keeps you full and supports muscle · complex carbs (sweet potato, apple) give steady energy without the crash · fats (walnuts, feta) and fiber (brussels, kale) keep everything running smooth
Eating for your hormones doesn’t mean tiny portions or boring food. It means bowls like this.

Save this one for the week ⬇️

PER SERVING

* 5 oz cooked chicken breast, maple Dijon marinated
* 100 g roasted sweet potato
* 100 g roasted Brussels sprouts
* 2 cups mixed greens
* 60 g sliced apple
* 10 g dried cranberries
* 15 g crumbled feta
* 8 g chopped pecans
* 2 tbsp creamy maple Dijon dressing

CREAMY MAPLE DIJON DRESSING

* 6 tbsp plain Greek yogurt
* 2 tbsp maple syrup
* 2 tbsp Dijon mustard
* 2 tbsp apple c***r vinegar
* 1 tbsp olive oil
* Water to thin, plus garlic, salt & pepper

Whisk until creamy. Makes approximately 6 servings, depending on how much you thin it.

ASSEMBLE: Air-fry frozen Brussels sprouts at 380°F for 15–20 minutes, shaking halfway through; increase to 400°F for a few minutes for extra browning. Roast cubed sweet potato until tender. Cook and slice the marinated chicken. Layer everything over greens, top with the remaining ingredients, and drizzle with dressing.

MACROS | ESTIMATED PER BOWL
🔥 540 calories
💪 47 g protein
🍎 49 g carbs
🥑 16 g fat

Macros are estimates and will vary with brands and the amount of oil absorbed during cooking.

womenshealt

10/11/2026

START HERE 🌿
I’m Stefany! A holistic health & fitness coach for women and families. I help them build strength, beat the bloat, steady their energy, and feel good in their bodies again. We do this through gut health, hormone balance, strength training, and whole-food nutrition that actually fits your life.

There is no one-size-fits-all.

Swipe through to see how we’d work together. Everything starts with a free 30-minute consultation, and I keep spots limited on purpose so every client gets real personalized support.

Ready? DM me “START” 🤍

10/08/2026

Consistency removes decision fatigue. When I start my day well-fueled, I’m much more likely to keep making choices that support me throughout the rest of the day.

Not because I want to eat the exact same thing every day, but because having a few go-to breakfasts removes decision fatigue.

I know how I want to start my day: protein + carbs + nutrients + fiber.

That gives me a solid nutritional foundation, keeps me fueled, and makes it easier to make good choices as the day goes on …all the way through dinner.

These are a few breakfasts I genuinely enjoy and come back to again and again.

As pictured:
🍳 Eggs + egg whites
🥔 Potato + sweet potato
🌱 Spinach
🥩 Amylu breakfast sausage

🥣 Greek yogurt + berries + granola

🥑 Avocado toast + cottage cheese + sourkraut

🍳 Egg scramble + sourdough toast

🥔 Eggs + roasted potatoes + vegetables

And honestly, sometimes taking the guesswork out of nutrition is one of the best things you can do for yourself!

02/14/2026

You want Valentine’s dessert… but you also want stable energy tomorrow? ⬇️

🍓Chocolate Covered Strawberry Protein Mousse:

Blend:
85g 2% cottage cheese
85g plain Greek yogurt
½ tsp vanilla
1 tsp maple syrup
2 Tbsp strawberry purée

Top with:
Remaining strawberry purée + homemade ganache (Hu chocolate + almond milk, melted).

It tastes like chocolate covered strawberries
but it’s screamy, high-protein, and blood sugar friendly and Indulgent without the crash! 🤍🍓🍫

Stef Holistic Health

10/17/2026

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10/16/2026

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10/14/2026

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02/14/2026

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