Fit & Fed Coaching

Some Saturday funnies 🙃🍒🥒
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Full day of meals: 1800 calories + 113g protein ✨

If you want to lose weight and building healthy muscle, you need to be eating enough protein! 🍗🍳🫘

Protein not only gives your body what it physically needs to create new muscle (with the right workouts), but it also keeps you full for longer. This naturally reduces cravings and helps you eat less without restricting or “trying” to eat less (which is super important!).

Here’s an example of an easy and delicious day with 113g of protein. The breakfast, lunch, and dinner recipes are all in the 30 day meal plan! 📖

To get the plan, head to 🔗 the top of my page or comment “meal plan” and I’ll send you the link directly 💕
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Last few days to save 30% on the July Challenge! ☀️🥑🏋️‍♀️✨

Invite your friends to do this with you and earn points towards some amazing prizes, including 1 month of FREE 1-on-1 coaching!

Use code FITSUMMER30 at checkout save 💕
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Last day to save 30% on the July Fit for Life Challenge! ☀️🥑🏋️‍♀️✨

Head over to the 🔗 at the top of my page or drop a “SUMMER30” in the comments and I’ll send it right to you with the discount code 💕

Save 💖 to try these out!

Whether you want to build healthy muscle, reduce cravings, or simply feel more satisfied from your meals... Protein is your BFF! ✨

The thing is, getting enough in your day to actually support those goals is a challenge (at first!) for 99% of my clients.

Not because it’s hard, it just takes a shift in how you think about and structure your meals and your day overall. That being said, when you get it down, it actually becomes super easy! It’s all strategy 🫶🏼

I’ll be talking a lot about protein in next month’s Fit for Life Challenge and giving you the resources (including a meal planner 📖 with tons of healthy, high-protein recipes) to help make hitting your protein goals simple 💫

Doors open tomorrow with an early-bird sale! Keep an eye on my stories ☺️👆🏼
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Save 💗 if this was helpful!

Whether you’re just starting your journey or have been at it for a while and aren’t seeing the results you’re looking for, I promise these 3 tips will help you get closer to your goals ✨

If you want a personalized plan and 1-on-1 guidance to get you there faster, I’m here for you! Just book a free consult through the 🔗 at the top of my page 🫶🏼

Looking forward to chatting!
🌸 Steph, MPH, RDN
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If you want to lose weight in a healthy way that actually produces long-term results...

🙏🏼 STOP putting all your eggs in the strategy basket 🧺

Yes, what you eat matters. But it’s not the only or the most important piece of the puzzle! Nor is it as complicated as you’ve been told (thank you, diet culture) 🫶🏼

I say this with all the love and understanding in the world 💗 because although I’m a dietitian now, I spent 12 years hopping around from diet to diet, looking for the right strategy - wondering why it always felt so hard and none of my results lasted.

The truth is, you can have the perfect “plan”, but if your daily HABITS aren’t there to make healthy choices easier and your MIND is overthinking and stressing over your meals... Reaching and maintaining your goals is going to be really hard.

This is why the approach that’s changed my life and that I now teach my clients goes far beyond just what’s on your plate 🥗

I’m here to simplify what healthy eating really means, help you build habits that allow it to feel like a natural part of your lifestyle, and support you in establishing a healthier relationship with food that takes the stress and self-sabotage away so you can effortlessly stay consistent!

If constantly searching for the “right” strategy has just kept you spinning your wheels and you’re ready to try a new approach, comment or DM me “HEALTHY WL” and I’ll send you the 🔗 to apply for a free consult 💕
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Sunday grocery haul 🛒✨ Every week is a little different, but the core stays the same👇🏼

🥑 balance of protein, carbs, fats, fiber
🍚 variety for a variety of vitamins & nutrients
🫐 prioritizing whole foods > processed

That being said, I do still buy processed foods - I forgot to record when I put them in my pantry, but I bought chips, cereal, & chocolate too! 🍫

Remember: eating well isn’t about being “perfect” and it’s what you eat most of the time that matters 😊🫶🏼

If you want 4 weeks of healthy & satisfying meals with full weekly grocery lists, my balanced meal plan is in the 🔗 on my page!
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Reaching your goals in a healthy and sustainable way is all about feeling more satisfied without restriction ✨ and fiber plays a huge role in this

Save 💗 this post for later!

Fiber helps to fill you up physically - especially high-volume foods like fruits & veggies 🥦🍎.
It also slows digestion so you stay full for longer and naturally eat smaller servings without feeling hungry.

Try focusing on balanced meals with fiber (like these!) for a day and notice how much more satisfied you feel ☺️🙌🏼
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I know this is a hot topic lately! I’d love to hear your thoughts 💗👇🏼

Protein is kind of like a cheat code... 🙃🐟🍳🥩

When I’m working with a new client, protein intake is always one of the first things I look at! Especially if they’re struggling with frequent cravings and hunger throughout the day, or not seeing / feeling results from their workouts.

Try really prioritizing eating enough protein this week and just notice how your appetite and body begin to shift!

For personalized, 1-on-1 guidance to make sure your nutrition is fully supporting your health & body goals, book a free consult through the 🔗 at the top of my page 💕

I won’t let you settle for the “I don’t have time” excuse 🙃

🩷 Save this post for later!

As a dietitian, my mission is to make healthy eating simple so you can consistently nourish your body, no matter what’s going on in your schedule that day

I’ve coached moms of four kiddos, business owners, women working full-time or even multiple jobs. With a little strategy, I promise you can make time for yourself and your goals 🫶🏼
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Healthy ways to navigate those “off” days 💕

Save if this was helpful & share with a friend who could use it too!
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A day of quick & easy healthy meals ⛅️💜✨

Prioritizing healthier foods does usually mean spending a little more time in the kitchen, but it doesn’t need to take hours!

🥣 oats: 5 minutes
🥑 toast: 10 minutes
🍫 bars: 10 min to prep ➡️ 1 min to grab!
🍅 tortellini: 20 min to prep ➡️ 5 min to reheat

Cook smarter, not harder, and consistency with your healthy choices will be SO much easier 😊

If you want more, my meal plan has 4 weeks of simple & prepable meals and is structured so you only have to cook every 3 days!

🔗 is at the top of my page 💕
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What you eat in the morning sets the tone for how you feel & the choices you make all day ⛅️✨

Don’t get me wrong, I love a good bowl of cereal! But starting your day with a bowl of pretty much all carbs can set you on a rollercoaster of hunger, cravings, and energy fluctuations throughout the day

Nutrition 101: Carbs/sugar are quickly digested, which means they won’t keep you full for long... UNLESS you pair them with foods that have fiber, fats, and protein!

This is why you hear me talking all the time about balancing your meals ✨

When your first meal of the day is balanced to give your body slower-digesting, longer-lasting energy, and 20-30g of protein 🙌🏼... You feel satisfied longer, have more energy, and it’s easier to be productive in whatever you’re doing

And because your hunger and energy remain balanced until you eat lunch, you’ll find your cravings reduce and that “snacky” feeling go away during the day so it’s so much easier to continue making healthy choices 🫐

If you usually gravitate towards breakfasts that are mostly carbs, try making a more balanced choice (like a Greek yogurt bowl) this week and just notice how you feel!

For more simple and practical nutrition & wellness, follow me 💕
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3 keys to healthy eating👇🏼✨

🐟 1. Balance: protein, carbs, fats, fiber
🍇 2. Variety: for a range of nutrients
🍝 3. Portioning: servings right for you

Everyone’s needs are different, but here’s an example of a full day of meals following this framework! 🫐🥑

I shared the recipes for the yogurt bowl, quesadilla, and salmon bowl in previous reels and the banana snack (which is sooo good 🥹) is coming soon!

If you want 4 weeks of easy satisfying meals following this framework, 🔗 to meal plan is at the top of my page 💕
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Whether you want to get in shape or just feel your best, fiber is your bff! 👯‍♀️🥦💕

Here’s why it’s so magical 🪄

🥒 Fiber works to slow your digestion and keep you satisfied for longer, helping you to naturally eat smaller servings and snack less without feeling restricted

🍎 High-fiber foods are also usually full of healthy nutrients to nourish your body and contribute to your overall health, while supporting your digestion!

You can see why fiber and protein are 2 core pieces of the work I do with my clients, no matter their goals

If you want to easily get more fiber in your diet, add some of these foods to your meals next week. You can even make a smoothie combining a lot of them together

Save ♥️ this post to try them!
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The framework that transformed my body and relationship with food 💛 Save if it was helpful!
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The point is NOT that the meal on the left is “bad” or something you should never have 👇🏼💕

This is just to demonstrate that keeping your calories in a healthy range becomes a LOT easier when you lead with balance!

In this example, the same amount of calories can get you ONE meal that will keep you full for a few hours...

Or a whole DAY of meals that will nourish your body and support your goals, while still allowing you to enjoy some fun foods in moderation 🍕✨

This is truly the key to making sustainable changes and achieving lasting results, which is why it’s at the core of the approach as a dietitian!

If you could use help finding this balance, I have some spots open for private coaching 💌 DM me if you’re interested in learning more
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Do you want to eat healthier but just can’t seem to stay consistent?

If this sounds like you, you’re 100% not alone. This is one of the most common struggles I see as a dietitian 🙏🏼

But I promise ending the cycle is easier than you think! And the first step is to break away from the extremes of a “super clean” diet and bring a little more balance into your weeks

When you do, your cravings will go down, you’ll feel more in control around fun foods, and consistency will become easy ✨ leading to seeing and feeling the results you’re after

If you need support finding this balance, I’m here to help! Private coaching is 15% off all month 💌 DM me “balance” to schedule a free call
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A day of simple balanced meals for a busy holiday week ✨

You’re not alone if your to-do list is a mile long this week 🙏🏼 but a huge part of feeling your best and fully enjoying this time to year is continuing to nourish your body!

Here are some easy healthy meals that will save you time in the kitchen and help balance out the fun holiday meals as well - because you know I’m all about that 80/20 balance 🫶🏼🥗🍪

Each meal also follows the balanced meal formula that I teach my clients and is packed with enough protein to keep you satisfied and focused

Save ♥️ to make this week!
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#8020

Start making protein a priority in your meals! 🫶🏼

Save ♥️ this one for later

Protein is truly a magical nutrient - Whether you want to

✨ shape your body
✨ get stronger
✨ reduce your cravings
✨ recover from your workouts
✨ or just have nice & strong hair and nails 💅🏼

Protein should be at the center of your meals and snacks throughout the day!

As I guide my clients, 10-15g per snack and 20-30g per meal is a great place to start if you want to get enough in your day overall

Here are 9 ways to get 20g of protein! And if you want more, there’s a part one further down on my page 💕
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Save ♥️ if this was helpful!
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I’m not going to lie, after a week of meals out and indulgent holiday food… I’m ready for a little reset!

And if you’ve been here for long, you know I’m a dietitian who is not on board with extreme or unsustainable things. So in my world, a reset is basically just getting back to nourishing my body properly 🌱

Here’s what’s on my meal plan this week:
• loaded chicken taco bowls
• PB&J overnight protein oats
• high-protein chili & cornbread
• PB ginger energy bites
• balanced turkey sandwiches
• Mediterranean salmon orzo salad

Not cutting out sugar or carbs or all joy in life… Simply bringing more of what has been lacking in my diet over the past week that helps me feel my best and support my physical goals! 💕

If you could use a healthy mid-holiday reset too 🫶🏼 my 30-day meal plan has 4 weeks of simple & non-restrictive meals (weekly grocery lists included) to make it easy for you! It’s available at the top of my page ✨
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Protein is absolutely essential when it comes to toning & shaping your body ✨

You can lift weights every single day, but it’s quite literally impossible to build muscle if you’re not getting enough protein in your diet!

To give you an example, I began working with a client who had been working out consistently and trying to eat healthy, but was just not seeing any changes in her body. She was a mama of 2 👩‍👧‍👦, convinced it must be her metabolism and that she would have to lower her expectations for her body…

When I assessed her diet, she was only eating around 60g of protein per day! Which was well below what her body needed to build new muscle. She was also struggling with frequent cravings, which made it hard for her to keep her calories in the range she needed to see results

When she increased her protein and began hitting just 100g each day, she started seeing muscles that she’d never seen in her entire life! 💪🎉 Her body finally was able to make the most of her workouts by adding new muscle and her cravings went away, helping her to lose body fat at the same time

The crazy thing is, her story is not uncommon! As a dietitian, the vast majority of my clients come to me not eating enough protein. Not that it’s hard, it just takes a little focus and prioritizing the right foods within your day

I hope this day of meals inspires you on how to structure your days to give your body what it needs to support your health & fitness goals!

All these recipes and an adjustable meal planner are available in my app so you can plan full days of satisfying, high-protein meals in seconds - Join the membership through the link at the top of my page 💕
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This one’s for the sweet-tooth girls who now have a house full of candy 🍫🍬👇🏼

As I always say, all foods can fit in a healthy diet (even Reese’s cups!). The key to enjoying it without sacrificing your goals is to bring in a little balance and practice moderation

✨ The top two tips are some ways you can include it as part of more balanced choices that will keep you satisfied and help you eat less of the candy

✨ The bottom two are all about making more mindful choices - like only saving what’s actually worth it to you and not seeing it (and triggering a craving) every time you walk into the kitchen

Halloween marks the beginning of a few months where indulgent comfort foods are everywhere. If you usually have a hard time balancing your goals this time of year, join us for this month’s live training in a few weeks!

I’ll show you how to fully enjoy the holidays (and any season!) while making choices that you’ll be proud of when 2024 comes 🫶🏼

The training will take place as part of the F&F Membership, which is brand new as of TODAY!! 🎉 The membership also includes SO much more and all the details are in my stories (and highlights)

PS. I’m offering a huge early-bird sale this week where the sooner you join, the more you’ll save 💸 so hurry up if you’re interested!
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Watch how much easier it is to reach your goals when you start working your body, instead of fighting it 🫶🏼

Please note: if you’re struggling with cravings, this is a great place to start! But cravings do happen for SO many reasons and addressing them is usually a mix of dietary changes (like making sure your diet is balanced - especially with enough protein) AND mindset shifts (improved relationship with food, breaking all-or-nothing cycles, etc.)

Addressing the root cause of cravings on a holistic level so you can feel in control of your diet and results is a big part of the work that I do with my clients

If you're interested in 1-on-1 support or just want to learn more, DM me & let's chat 💬💕
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One of my clients went YEARS without eating a bagel...

She absolutely loves them! But she was so worried the carbs would set her back that she would tell herself no every time she and her husband went on their weekly coffee date.

When we started working together, she had *decades* of dieting under her belt and had accumulated so many misconceptions around what she can and cannot eat to reach her goals.

Not only was she always stressing about if her food choices were "good" or "bad", she was actually plateaued with her results through it all! So all of the over-thinking and effort ended up feeling like it was for nothing...

During our time together, she created an entirely new relationship with food. She stopped thinking of food as being so black-and-white, good-and-bad, and began to understand how all foods (even carbs!) can support her goals.

Now, she eats a bagel whenever she wants and just adds the balance it's missing! And she's actually feeling physically better than she has in years and is SO much happier having the freedom to enjoy the foods she loves stress-free.

The lesson here: Eating well is never about finding the right list of foods to avoid and using all your willpower to stick to it... In fact, this can actually hold you back from the results you're looking for (especially in the long-run).

Instead, a healthy diet is about freedom and confidence eating the foods you love WHILE nourishing your body! It's about leading with balance so you can look & feel your best while enjoying your life (guilt-free) in the process.

If this resonates with you and you want support finding this balance, I'm here to help you ♥️ Use the link in my bio to apply for a free consult and let’s chat
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3 ways to enjoy pasta while honoring your goals ✨

Follow for more 💕

Instead of cutting out fun foods in order to look and feel your best, look for ways to *portion* them and add *balance* to your meals

All of these meals follow my balanced meal formula 🫶🏼 designed to nourish your body while allowing you to enjoy the foods you love!

If this was helpful, let me know in the comments which fun food I should share balanced ideas for next ☺️
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If you struggle with cravings or always wanting to snack, read this 👇🏼✨

One of my clients would eat lunch, only to be hungry an hour later and grabbing convenient (but not the most nutritious) snacks all afternoon. When I looked at her diet, I noticed all her lunches happened to be really low in protein which told me exactly where we needed to focus!

When she began prioritizing higher-protein foods at lunch, her cravings immediately went away and she actually felt satisfied for 3-4 hours after eating. And because this was where most of her extra calories were coming from, she began to see her body change! While just feeling overall healthier from cutting back on as many processed and snacky foods

So if you find yourself fighting cravings and/or hunger, start by looking at your protein! Make sure you’re getting enough in your meals and in your day as a whole - aiming for at least 20 grams of protein in meal

If you need some ideas, here are 10 ways to hit that 20g! Try adding some of these into your meals this week 🫶🏼

🌸 save if this was helpful & follow me for more
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