Recipes

Did you know that building a multi-ingredient food bowl provides complete nutrition because it creates nutrient synergy, where diverse food groups interact to maximize food absorption and deliver all essential macronutrients in a single meal.

Combining different whole foods allows you to fill all nutritional gaps simultaneously through the following mechanisms:

Macronutrient Balance: Layering a base of complex carbohydrates (like quinoa or sweet potato) with a lean protein (like tofu, fish or chicken) and healthy fats (like avocado & EVOO) provides sustained energy and muscle support.
Enhanced Absorption: Combining fat-soluble vitamins (A, D, E, K) found in vegetables (like dark leafy greens, broccoli, mushrooms & carrots) with healthy dietary fats ensures your body can actually absorb and utilize those nutrients.
Complete Proteins: Pairing incomplete plant proteins—such as beans and brown rice—creates a complete protein source containing all nine essential amino acids.
Micronutrient Synergy: Mixing specific elements, such as vitamin C from citrus or bell peppers with iron-rich spinach, drastically increases your body's iron absorption efficiency.

Small bowls are especially great if you are on a GLP-1 or just trying to lose weight because while you may be eating less, you are still getting all the nutrients your body needs and that is important for digestion and preventing hair loss as well as other great health benefits. Here are some examples of nutrient rich bowls you can create. The portions you will use in these bowls will depend on your current health and your goals.

Grilled Chicken Protein Bowl

Layer your bowl with dark leafy greens & top with cooked sweet potato, grilled chicken, boiled egg, sliced avocado, cucumber & red onion. Top with feta or goat cheese. Dressing should be home made with olive oil or hummus with lemon and vinegar.

High Protein Power Bowl

In this high protein power bowl, no dressing is needed. Use a quality protein like chicken, turkey, fish or beef and add some boiled egg with sweet potato or cooked carrots. Add avocado for a healthy fat and kiwi for its massive amount of vitamin C. This bowl will give you a good amount of fiber as well.

Meal Prep Ideas

When meal prepping, always choose healthy options to include in your dishes like whole grain pasta, brown rice, quinoa, potatoes or whole oats. Plan for 3 days of meals at a time or you can even cook all your weeks proteins, refrigerate 3 days worth and freeze the rest. Just remember to thaw them out for the remainder of the week. Veggies can be pre cut and stored in the fridge and you can pre cook the rice, pasta and potatoes. When you pre cook these starches, they become more resistant and don't spike your glucose as much as if you just cooked them and ate them hot. Its a really good way to have these starches without all the negative affects. When choosing a yogurt bowl, make sure you use a quality unsweetened yogurt with at least 2% fat. Greek yogurt has the most protein. Add some berries and nuts. If you are using a sauce on your protein dishes, be sure they are low in sugar without alot of ingredients or make your own. You shouldn't need much anyways since these foods are naturally flavorful. Use a quality Celtic salt to flavor your food. Always check your portions if you are trying to lose weight. It will be hard to over eat protein and veggies but easy to overeat starches like pasta and potatoes so watch those portions and keep them at 1/2 to 1 cup per serving at a time depending on your goals. Remember, I am here to help you with a personalized meal plan to meet your goals.

Beans & Rice

Give yourself a break from animal protein with this simple meal packed with fiber, protein & healthy fats. Add some salsa made from fresh ingredients and you have a complete meal.

Veggie Protein Plate

In this plate you can use any protein you choose, add some greens, tomato, beets and a cruciferous vegetable like broccoli or cauliflower and top with a homemade dressing. This lite meal is a perfect choice for dinner as it is not to heavy on carbohydrates. Why the beets? Beets are rich in immune system boosting vitamins like vitamin C and have plenty of essential minerals like potassium, manganese, and iron. Beets are also a great source of lysine, an essential amino acid that your body can’t produce on its own. Beets support overall wellness, too. They provide a delicious serving of fiber and antioxidants with every bite.

Sweet Potato Boats

The great thing about Sweet Potato Boats is that you can use any kind of sweet potato, any kind of protein and any kid of cheese. Pre-bake the potato and cook the protein, scoop out a bit and mix it with your choice of protein, add some cottage cheese, tomato & peppers and heat in oven till cheese is melted. Remember to use a quality hard cheese. Yum, I can't wait to try these.

Just a note. If you haven't tried sweet potatoes, you are missing out. Sweet potatoes are nutrient dense root vegetables loaded with fiber, vitamins A & C and powerful antioxidants. They support eye health, boost immune function, improve digestion and help regulate blood pressure and blood sugar. My favorite are the Japanese Sweet Potatoes. They have a meaty texture like a regular potato.

Family Size Power Bowl

This family size bowl is perfect for a small family. Its loaded with different protein sources like edamame, tofu, beans & lentils. Any protein will work for this bowl. You can use quinoa or brown rice and load it up with your family's favorite crunchy veggies, some sweet potato and avocado. Top with nutrient dense nuts like pumpkin seeds and slivered almonds. Anything goes with this kind of bowl, make it big for all to enjoy. You can top with with any kind of home made dressing like one made with hummus or tahini. Olive oil, lemon and vinegar work too.

Have some crusty sour dough bread on the side because life is meant to be enjoyed.

Cottage Cheese Dip

I wanted to add this healthy dip to my page because it is so hard to find a dip at the market that doesn't have ingredients I don't want to put into my body. This dip is so simple and you can literally flavor it with any herbs you like. Use a blender to smooth out the cottage cheese and season how you like. Its packed with protein and I think everyone will enjoy it. I am making this for my next gathering.

On The Go

Busy day? You can pack up a nutritious meal to take on the go. Choose a protein and pair it with egg, small block of cheese, 1/2 cup of fruit and some whole grain crackers or healthy crisp of your choice. Choosing crackers or chips made with avocado oil instead of seed oils is always a better choice and not too much, just a serving. You Got This!

Having these foods ready and available is the key. Pre-boil eggs, cut up fruit and portion size out your crackers for an easy throw together meal. Remember to choose healthy cuts of deli meat when you can.

Perfect Carb Free Meal

You wont be hungry for hours after a meal like this. This meal stimulates your natural GLP-1 hormone. Eat this meal at breakfast, lunch or dinner. As far as portion sizes go, 4-5 ounces of beef paired with 1 to 2 eggs with about 1/3 of a large avocado seems to be the sweet spot for most people. A word of caution though, eating like this may cause rapid weight loss in most individuals. No need for carbs here, you wont miss them.

No time to cook? Most restaurants now are serving steak bites so you can pick up a few orders at a time for meals that are easy to assemble.

Quick & Delicious

Who doesn't like avocado toast? Here you have 4 ways to enjoy a quick and nutritious meal or snack. When choosing bread, look for whole grain sour dough or if you are good in the kitchen, make your own. Making your own eliminates all the extra ingredients your body doesn't need and it usually taste better. No worries though, you can find sources in your supermarket bakery. Stick to 2 slices for a meal and one for a snack. When choosing cheese, opt for goat or feta. Yum

Turkey Burger Meal

This is a meal I have a lot. I love turkey burgers and they are the most convenient to make. Although I don't use cheese on mine, I do use a good BBQ sauce. I like to layer mine on some smashed sweet potato along with whatever cruciferous veggie I have on hand. This picture inspires me to try it a different way. I can't wait to try it.

Breakfast Classic

You may be noticing a theme with the meals I post here, that is because nutrition doesn't have to be complicated. Keep it simple by taking out the mental space of always having to decide what to eat. Sourdough toast with egg and avocado is filling and nutritious and the fruit finishes it off nicely. Just keep the fruit at no more than 1 cup at a time. You got this.

Another Grab and Go

I don't usually suggest eating processed cheese or jerky sticks, however if you are coming off of a highly processed food diet, you may need to work your way into a healthier one. I would rather you grab the meal pictured here than stopping at a fast food restaurant. This isn't about perfection. Although not the perfect meal, you will definitely stay full after eating it.

Dont let trying to be perfect get in the way of your progress. Small changes do make a difference.

Date Bombs

So Traci, what about when I have a sweet craving? Glad you asked. This is my go to when I just have to have something sweet. Medjool dates, pure nut butter, melted dark chocolate & sea salt make a perfect sweet treat and it doesn't take too many to do the trick. I usually only eat 1 to 2. Trust me on this, they are so sweet that you really cant eat too many of them.

Dates are nutrient dense and loaded with fiber, essential minerals and antioxidants. Dates, although sweet, are a low-glycemic alternative to other refined sugary sweets. So, you can have your DATE and eat it too. Ok, I'm done. : )

Open up your date & remove the pit (if not already done), flatten out the date. Spoon a teaspoon of nut butter in each date ( I use a pure peanut butter but any quality nut butter will do ), Melt your dark chocolate and spoon over each date (no quantity given, it will depend on how many you make.) Sprinkle with sea salt. Cool in fridge. I keep a few in the fridge and put the rest in the freezer till I need one.

Your Morning Cup

Coffee or Tea? It's whatever you like my dear. What is more important is what you put into your cup. If you are used to using commercial flavored creamers, I would really suggest you stop. Most on the market are full of additives, thickeners and processed sweeteners. I promise you will get used to whatever alternative you use, just give it time. I drink ceremonial grade matcha tea. I put about a half cup of unsweetened soymilk, tsp of vanilla extract and about 1/4th tsp of coconut oil in mine. It is delicious. There are several recipes out there for making a delicious cup of coffee or tea. I encourage you to find one that you can love. It is ok to use real cream and stevia if that is one you can live with. Experiment and enjoy.

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