Molly Franks Nutrition

I mean, what sounds better on a hot summer day?! ☀️

Blueberry Granola Smoothie Bowl

1 cup frozen blueberries
1/2 cup frozen cauliflower
3/4 cup oat milk
1 1/2 TBSP sunflower seed butter
1/4 cup granola
1 TBSP unsweetened shredded coconut

✨Add blueberries, cauliflower, milk, & sunflower seed butter to blender & blend until smooth. (Add more milk if too thick)

✨Pour into bowl & top with granola & coconut.

✨Devour! 😋

100% plant-based dessert goodness 🤍

Don’t leave home without a snack!

My weakest moments come when I go too long and hit hangry mode.

Forgedabout healthy picks or eating like a normal human.

Something in my brain tells me if I don’t conveyor belt the entire sleeve of fig newtons into my mouth I won’t live to see another sunrise.

So, snacks.

My favorites:

Peanuts & raisins
Popcorners
Apples
Rx bars
Ezekiel English muffins with peanut butter

They all travel well.

Arm yourself 😎

These guys check all the boxes 👇

✔️Minimal ingredients
✔️Low/no added sugar
✔️Plant-based
✔️Easy to grab & go

Save so you can add to your next grocery shop list 🛒

Talk about a SIMPLE happy weight habit!

Add 1/4 tsp black cumin to a glass of water or sprinkle it into food each day.

It’s magical:
✨ Reduces cholesterol
✨ Reduces blood pressure
✨ Controls blood sugar
✨ Reduces hunger
✨ Helps promote weight loss!

AND it’s all natural 🫶

To learn about the studies backing this up, go to www.nutritionfacts.org and search “black cumin” 🤍

An easy healthy swap:

🔄 Use whole grain pasta rather than “white” or refined pasta.

Whole grain pasta has a grainier texture that might take some getting used to, but it’s lower calorie and contains that gut-filling fiber that is gonna keep you full & satiated!

It’s the healthy little shifts that add up to big change!

✅ Save this Greek Salad recipe that’s made with brown rice pasta …it’s so refreshing!

Spinach & Artichoke Pasta 🫶

2 cups artichoke hearts (from can, drained)
1 1/2 TBSP nutritional yeast
1/2 tsp sea salt
8 oz chickpea pasta
2 TBSP cashew butter
3 3/4 cups vegetable broth
4 cups baby spinach

1. In a pot over medium-high heat, add artichoke hearts & cook for 2 min. Stir in nutritional yeast & salt.

2. Add pasta, cashew butter, & broth. Bring to a boil, then lower heat to a simmer. Cover & cook for 8-10 min or u til pasta is cooked through. Stir occasionally.

3. Stir in spinach until wilted.

4. Serve & enjoy! ✨

Most people think you need to do a major overhaul when trying to lose weight.

You don’t.

All you need is a little support and to shift one tiny habit at a time.

Tiny habits, when added up, make a big impact.

A healthy lifestyle should feel simple and doable for a lifetime.

Scroll through my feed to find a Happy Weight Habit to add to your routine today ✌️

That’s all it takes…

Tiny habits, stacked.

Follow me...let's get you started!

If you’re a mom, I know you’ve got treats in your kitchen you’re trying to keep yourself from eating.

You bought them for your kids, but they’re sitting in the cupboard screaming your name.

You’re tired and craving that sugar boost.

The odds are stacked against you.

Despite summoning all the willpower from every cell in your body, the treat wins. You eat it. Then regret it.

And what sucks is, it was kinda anticlimactic. Tasted good for a sec, but now you feel like crap. 😩

I hear you, sister. And, I’ve got a fix for you.

First off, don’t try to fight your cravings. There’s nothing wrong with you. It’s just human biology doing its thing.

Here are 2 things you can do to stack the odds in your favor:

👉 Create an environment that gives you really good options for when those cravings hit (cue: my super healthy whole food dessert recipes 😉)

👉 Pay close attention to how you feel AFTER you eat something, whether it be unhealthy or healthy.

How do you feel physically (sugar crashed & lethargic or energized & satisfied).

And, how do you feel emotionally (shameful & disappointed or proud & strong). This mindfulness will help to steer you in a good direction when confronted with food choices.

😁I’m super excited to share my Happy Weight Dessert Recipe bundle!

✨To grab the bundle, hit the link in my bio!

P.S. Follow me🚶‍♀️for more whole food recipes & happy weight habits!

Weight loss does not depend on motivation or willpower. Hallelujah, ‘cause those guys are fleeting and unreliable, right?!

It DOES depend on having the right habits and being consistent with those habits.

Here’s a Happy Weight Habit for you…

👉 Drink 1 TBSP of apple cider vinegar before a meal 2x per day (best mixed in a small glass of water).

👉 The vinegar contains acedic acid, which activates the fat-burning enzyme called AMPK in your bod.

👍 To learn more about studies supporting this, go to nutritionfacts.org and search “apple cider vinegar”.

✨Follow me for more Happy Weight Habits and whole food recipes!

You don’t have to give up your favorite foods while on your happy weight journey!

Just find healthier alternatives.

You’ll satisfy your craving

AND

Feel great afterwards!

Homemade Strawberry Basil Sorbet

3 cups frozen strawberries
¼ cup warm water
2 TBSP maple syrup
1 TBSP lemon juice
¼ cup basil leaves

👉 Thaw frozen strawberries for 10 min before blending.

👉 In a food processor or blender, blend strawberries with warm water until smooth. Add in maple syrup, lemon juice, and basil and blend to combine.

👉 Scoop into bowls and serve immediately. Or store in container in the freezer.

Enjoy!

Save recipe & follow me for more whole food recipes & happy weight habits!

You don’t have to give up your favorite foods while on your happy weight journey!

Just find healthier alternatives.

You’ll satisfy your craving

AND

Feel great afterwards!

Healthy Popcorn Recipe

¼ cup nutritional yeast
½ tsp sea salt
½ tsp smoked paprika
½ tsp black pepper
1 TBSP coconut oil, melted
1/3 cup popcorn kernels

👉Add all ingredients (except popcorn kernels) to a large bowl. Mix well.

👉Pop popcorn kernels in an air popper or on the stove.

👉Add popcorn to the bowl and toss to coat.
Much away!

✨Follow me for more Happy Weight tips & whole food recipes!

Preparedness is key when you’re on a happy weight journey.

Meal planning is one of the strongest tools you can use when you’re trying to eat healthy.

At first, it may seem overwhelming or feel like it just won’t fit into your life.

Give it time.

Pay with different routines and strategies.

Soon, it will become second nature.

Trust me.

You got this! ✨

👉Follow me for more happy weight habits and whole food recipes!

It’s just that…a journey.

So, treat it as such.

You’re changing your lifestyle, establishing new routines, and figuring out what works/doesn’t work.

Before you know it, it’ll all be second nature and you’ll be a new you!

Why not enjoy the process?!

👉Follow me for Happy Weight strategies and whole food recipes!

Happy Weight Habit:

When baking,

Swap high-calorie and high-fat oil for SUPER low calorie and zero fat unsweetened apple sauce!

Not only does it make your treats healthier, it makes them a bit sweeter.

Win-win!

Follow me for more happy little habits 😁

Hey Lovely!

Let me guess…

Motherhood has rocked your world.

As amazing as it is,

it changed your body,

it leaves you zapped of energy,

and there’s not much time to focus on you.

Motherhood is the most magical chapter of our lives. All of our time, attention, and love goes into raising our children, but oftentimes we forget to take care of ourselves in the process.

It is my mission to help busy moms (like you!) dial in their nutrition so they feel wildly confident in their bodies, are fully present for all the precious moments, and be a healthy role model for their kids.

In our busy on-the-go culture, it’s easy to go for the quick processed food options. We need to get back to eating whole foods, as nature intended.

Eating healthy, whole foods helps you to control hunger and hit your happy weight - the weight you feel AHmazing at!

🏁Get started with my FREE 7-day Whole Food Happy Weight Meal Plan.

Here’s what’s included in the meal plan:

✨20 simple, delicious whole food recipes to help you hit your happy weight
✨7-day plan that covers breakfast, lunch, dinner, and snacks
✨Nutrition info break down for each day
✨Grocery shopping list

✋Stop dieting. Instead, eat abundantly from nature.

I can’t wait for you to see how good it feels! 💃

✅Grab the FREE meal plan through the link in my bio

🚨Eggplant Curry🚨

Nuthin’ but delicious goodness!

Whole food nutrition is the secret sauce for hitting your happy weight and upping your energy!

Notice how you feel after cooking and eating a whole food meal.

(Spoiler: it feels AHMazing! Steady blood sugar, proper energy, and pride for treating your body well!)

Recipe:
1 TBSP olive oil
1/4 white onion (diced)
3 cloves garlic (minced)
1 eggplant (cubed)
1 tsp curry powder
1/2 tsp cumin
Sea salt & pepper
1 1/2 cups canned coconut milk
3 cups diced tomato (from can, with juice)
2 TBSP cilantro

1. In large pot, heat oil over medium heat. Add onions & cook 3-4 min or until soft.

2. Add garlic & eggplant. Cook, stirring, 5-6 min or until eggplant browns.

3. Add curry powder, cumin, salt, & pepper & stir for 2-3 min. Add coconut milk & diced tomatoes. Stir.

4. Bring to a simmer, cover, & cook for 15 min.

5. Divide into bowls, top with cilantro, & devour!

For more whole food happy weight recipes, grab my free 7-day whole food meal plan. ✨link in bio✨

Eating natural, whole foods is pretty much like magic. 🪄

It’s the best way to let go of diet mentality.

✨You can eat abundantly from nature without worrying about weight gain.

✨Whole foods help keep your blood sugar and energy levels nice & steady (no sugar crashes).

✨The phytonutrients, vitamins, & minerals found in plant/whole foods fortifies the body against illness (moms don’t have time to get sick. Am I right?!)

✨If you’re eating healthily, your kids will think “this is just what we do”. Create a new normal.

✨If you eat mostly whole food, there’s no need to diet or restrict food. Your hunger hormones will become fine-tuned and give you appropriate hunger and satiety cues.

Get kick-started by grabbing my free 7-day whole food meal plan 🍽

Link in bio 🤍

😁 Happy Weight Habit 😁

Are you a SAHM?

Do you work from home?

☀️In the morning, get dressed in your workout clothes.

🚶‍♀️This will get you in the movement mindset.

👟If you’re already dressed and have your shoes laced up you’ll be more inclined to go for a walk or get that workout in!

If you’re a working more mom, try this on the weekends ✨

Get in forward movement today!

Your future self will be so happy you did! ✨

🍴Recipe of the Week🍴

Blueberry Baked Oats

1/2 tsp coconut oil
3/4 cup oats
1/2 cup oat milk
1 TBSP maple syrup
1 egg
1/4 tsp baking powder
1/2 tsp vanilla extract
1/3 cup blueberries

1. Preheat oven to 350. Grease ramekins with oil.

2. In a blender, combine the oats, milk, maple syrup, egg, baking powder, and vanilla. Blend on high until smooth. Fold in blueberries.

3. Divide the oat mixture evenly between ramekins and bake for 25-27 min or until cooked through and a toothpick inserted in the center comes out clean.

4. Let cool & devour! 😋

When it comes to health and weight loss, being restrictive doesn’t work long term.

It creates the total wrong mindset AND often leads to binging or giving up.

Instead, build healthy habits one at a time until you are a fit, healthy powerhouse!

Follow me for tiny lifestyle shifts, recipes, & meal planning tips!

🚨Recipe of the Week🚨

Chocolate Pistachio Energy Balls! 😋

This is a truly satisfying treat that will leave you satisfied and won’t give you a sugar crash! 🙌

Save this recipe to favorites & follow me for more whole food recipes and happy weight tips!

✨ Tiny Lifestyle Shift ✨

Swap milk chocolate for dark chocolate!

Why?

🍫 Milk chocolate is diluted with milk solids, sugar, and cream.

🍫Dark chocolate contains more nutrients because it has more of the cocoa bean in it.

🍫The cocoa bean is a source of flavonoids (antioxidant).

My fav chocolate treat: dark chocolate covered almonds 😋, which is packed with even more whole food nutrients!

🚨 Recipe of the week 🚨

Portobello Mushroom Fajitas

2 TBSP water, divided
3 cups portobello mushroom, sliced
1 red bell pepper, sliced
1/2 cup red onion, sliced
1 1/2 tsp taco seasoning
1/4 tsp sea salt
4 corn tortillas
1 avocado, mashed
2 TBSP cilantro, chopped
1/4 lemon, cut into wedges

1. Heat up a large pan over medium-high heat. Add half of the water to the pan along with the mushrooms, bell pepper, and red onion. Stir and cook for 2-3 minutes until water evaporates.

2. Add taco seasoning, salt, and remaining water.

3. Top each tortilla with mushroom mixture, smashed avocado, and chopped cilantro. Drizzle with lemon juice.

4. Nom. Devour!

Healthy, whole food, baby! Does a body great! 💃

Happy Mother’s Day to all the beautiful moms out there 🤍

There is nothing more powerful and forever than the love of a mother. 🤍

I hope you have a special day!

Tiny Lifestyle Shift:

Drink hot tea with dessert 🙌

Make it a whole vibe.

Savor it.

Eat slowly.

Stop when you feel satisfied.

End of story 😉

The ultimate fast food: smoothies!

Healthy, filling, and taste like dessert! 🙌

It’s a win-win-win!

One of my faves:

Vanilla Date Smoothie

4oz tofu
1 banana
2/3 cup oat milk
1/4 cup pitted dates
1 tsp vanilla extract
3 ice cubes

Toss in a blender or Nutribullet & enjoy! 😋

⚡️As crazy busy, on-the-go moms we need all the energy we can get.

We also want the good mood.

And strong immune system (‘cause, there are no sick days in motherhood!).

And we want to feel fit & sexy.

🤷‍♀️ Is that too much to ask for?

I say, no.

It may sound like a tall order, but it’s quite simple, actually.

✨Eating natural food, moving that bod, and making tiny lifestyle shifts is the secret sauce (NOT dieting!)

💃 Ready to hit your happy weight? Follow me for recipes & tiny lifestyle shifts!

⚠️ Warning: side effects include:

✅ Improved digestion
✅ Lower blood sugar levels
✅ Calorie burning
✅ Regulated blood sugar
✅ Bonding with loved ones
✅ Good mood

It doesn’t have to be long or intense. Just get out there in the fresh air and move that bod! 🤍

Healthy swap alert 🚨

Love chips & guac? Try plantain chips & guac! 🥑

Satisfy that salty crunch craving with the added nutrients of plantains (chips don’t have much nutritional value & pack in empty calories).

-1 avocado
-2 TBSP nutritional yeast
-1 TBSP lemon juice
-1/4 tsp sea salt
-1/2 cup plantain chips

In a bowl, mash together the avocado, nutritional yeast, lemon juice, and sea salt with a fork.

Place guac in a bowl and serve with plantain chips.

Enjoy! 😋

Today is the day!

Now is the moment.

The next thing you eat…make it a nourishing whole food. 🥑

Get up and move that bod. 💃

Don’t think long term. Just make the decision to do the healthy thing RIGHT NOW. One tiny decision. One tiny action.

Then notice how good it feels ✨

Tiny Lifestyle Shifts = big results!

Choose one Tiny Shift, master it, then add another. And another.

Here’s one for you: Be a bread snob.

Regular bread is highly processed and offers very few nutrients. It basically just provides calories.

A good swap is 100% whole grain bread.

An even better swap: Ezekiel sprouted grain bread. It’s full of fiber, vitamins, & minerals.

Eat food that is full of stuff your body can use!

Link to Ezekiel bread below in comments 👇

Swipe for recipe & save!

Green Goddess Sandwich ✨

New, nourishing & delicious!

2 TBSP water
1 avocado
1/2 cup parsley (stems removed)
1 stalk green onion (trimmed)
1/8 tsp sea salt
2 slices sourdough bread
1/2 cup microgreens
2 cups baby spinach

Add water, avocado, parsley, green onion, and salt to food processor. Blend until smooth.

Spread sauce evenly over each slice of bread. Add microgreens and spinach.

Close sandwich & enjoy! 😋

Swipe for recipe & save!

Green Goddess Sandwich ✨

Try something new, nourishing & delicious!

Don’t forget about you, mama!

Sleep, eat well, move, and give yourself props for all that you do for the people you love 🤍

Follow me for healthy mom life tips 💫

One of the easiest lifestyle shifts to lose weight is to stop drinking your calories.

Usually, they’re empty calories- you aren’t getting nutrients, they’re high in sugar, and they don’t make you feel full.

Shift to water, hot tea, coffee (with a little cream), or carbonated water.

These drinks support metabolism, have little to no calories, and don’t spike your blood sugar levels. 👌😁