Kitchen Coach by Sarah Mirkin, RD, CPT

15/05/2026

If you’re tired of spending hours in the kitchen every single day, this one’s for you. 🍳

One frittata. 30 minutes. Breakfast, lunch or dinner sorted for the entire week.

I’ve spent 25+ years helping clients eat better without making their lives harder — and meal prepping a frittata on Sunday is one of the simplest things you can do to set yourself up for the week.

Slice it, store it, reheat it in 2 minutes. Done.

These 4 are my favorites — and the best part?

They’re all low FODMAP, so if you’ve been dealing with bloating, IBS, or just feeling off after meals, these won’t mess with your gut.

Swipe to get all 4 recipes and save this post so you have them when Sunday rolls around 👇

Here’s what’s inside:
🍳 Original Veggie Frittata
🌿 Spinach & Feta
🐟 Smoked Salmon & Dill
🍅 Roasted Tomato, Basil & Mozzarella

All low FODMAP. All gluten free. All high protein. All under 30 minutes.

Which one are you meal prepping first? Drop it in the comments 👇

13/05/2026

Weight loss should not mean starving, overexercising, cutting out everything you enjoy, or starting over every Monday.

Long-term weight loss requires a healthier approach. This means learning how to build meals that satisfy you, eating when you’re hungry, stopping when you’re satisfied instead of stuffed and creating habits that you can maintain.

Small changes add up.

If you’re ready to stop dieting and start building a healthier way of life, I can help YOU lose weight without extremes.

Book a consult through the link in my bio

08/05/2026

The low FODMAP diet doesn’t have to be boring.

Here are 7 delicious meals your gut will love. 🙌

Save this for your next grocery run and tell me — which one are you making first?

Drop it in the comments 👇

28/04/2026

If you’re bloated often, there’s usually a root cause.

These tips can help—but if they don’t make a real difference...
its your sign something more is going on.

That’s what I help my clients figure out and fix.

Comment “BLOAT” or DM me and we’ll get to the root of it.

22/04/2026

If you’re struggling with digestive issues such as bloating, irregularity and discomfort, you’re not alone.

I see this every day in my practice.

Most people are told everything is “normal” or that it’s IBS—
but they’re still dealing with symptoms.

There’s usually a reason.

And once you understand what’s actually going on,
we can address the root cause—
not just manage symptoms.

👉 Comment “BLOAT” and we can begin getting to the root cause of your symptoms

👉 ❤️and share this with someone struggling with bloating and digestive issues

21/04/2026

If you feel bloated all the time… you’re not imagining it.

You go to the doctor
They run multiple tests
Everything comes back “normal”

So you’re told it’s “just IBS.”

But you’re still dealing with uncomfortable and often embarrassing symptoms every single day.

Here’s what you might not have been told:

Not all causes of bloating are part of routine testing.

Some of the most common causes of chronic bloating—like SIBO—require specific testing to identify.

The good news?

That testing is non-invasive and can give you real answers.

And once you understand what’s actually going on, everything starts to make more sense.

From there, you we actually address the root cause— not just manage symptoms.

That’s exactly what I help you do.

👉 Comment “BLOAT” and I’ll message you
or send me a message and we can start figuring this out together.

👉 Share this with someone you know, struggling with digestive issues, such as bloating.

16/04/2026

There is a lot of hype around NAD but little science behind it. The less popular supplement NAC has significant clinical relevance that is backed by science.

NAD plays a role in:
• inflammation
• cravings
• brain signaling

This is why it may be beneficial for you if you're struggling with issues like stomach bloating and stress eating.

That said — it’s not a magic fix, and it’s not for everyone.

Dosing, timing, and your specific symptoms matter.

If you’re dealing with:
• chronic bloating
• digestive discomfort
• stress-related eating

There’s usually more going on underneath — and a more targeted approach works better.

Save this so you don’t forget 👇

👉Share with someone who’s always dealing with bloating or cravings.

👉Comment NAC if you want help figuring out if it's for you.

29/01/2026

These cheesy veggie cakes are delicious and low FODMAP. They are perfect for a mid-day satisfying snack!

Cheesy Broccoli & Zucchini cakes — 1 Serving

Ingredients

Fritters

⅔ cup broccoli florets (about 2.2 oz)
⅓ cup grated zucchini (about 1.5 oz)
2–3 tbsp grated cheese (colby, cheddar, or vegan)
2–3 tbsp gluten-free all-purpose flour
Pinch salt (~1/16 tsp)
Pinch black pepper (~1/16 tsp)
⅓ egg (use 1 egg, lightly beaten, then measure out ~1 tbsp + 1 tsp)
1 tbsp lactose free milk or unsweetened almond milk.
1 tsp garlic-infused oil

Zesty Lime Aioli (1 Serving)

1 tbsp + 1 tsp mayonnaise (about 21 ml)
¾ tsp fresh lime juice
⅛ tsp lime zest

Instructions

Steam or microwave broccoli until just tender, then finely chop.
Squeeze excess moisture from grated zucchini with a paper towel.
In a bowl, combine broccoli, zucchini, cheese, flour, salt, and pepper.
Add measured egg, milk, and garlic-infused oil. Mix to form a thick batter.
Heat a lightly oiled skillet over medium heat.
Spoon batter into 2–3 small cakes and cook 3–4 minutes per side until golden.
Stir together aioli ingredients and serve with warm veggie cakes.
Enjoy!

28/01/2026

14/01/2026

Breakfast of Champions!

My client posted this in his food records and I was thrilled.

Bigger breakfast. Smaller dinner.
Your metabolism actually prefers it.

When you eat matters just as much as what you eat — and your body is most efficient earlier in the day.

✨ Why breakfast deserves more attention;

• You burn more calories digesting food in the morning
• Your body handles carbs better → lower blood sugar spikes
• Insulin sensitivity is higher earlier in the day
• Appetite hormones work in your favor → less hunger later

📉 What studies consistently show:

✔️ Greater weight loss with the same calories
✔️ Better triglycerides & cholesterol
✔️ Improved blood sugar control
✔️ Better heart health markers

⏰ This all ties back to your circadian rhythm — your internal clock that’s optimized for eating during daylight hours, not late at night.

Bottom line:
Front-loading your calories helps your metabolism work with you, not against you. That doesn’t mean skipping dinner — just making it lighter and earlier when possible.

Small shifts. Big metabolic payoff. 💪

Have you noticed this?