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Recipes + Meal Prep Diana Dewan Recipes + Meal Prep Diana Dewan

MACRO FRIENDLY DESSERT: SALTED CARAMEL APPLE YOGURT BARK

Tracking your macros doesn’t have to be restrictive and in fact, we pride ourselves on coaching our clients on ways to be more flexible with their food choices. We feel it’s important to include foods that you love and that means dessert and sweet treats! This peanut butter salted caramel apple yogurt bark is the perfect sweet treat for this season (or any season, really!) It’s super easy to make and for 22g of protein per serving, it can actually play a role in helping you nail your protein goals!

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Recipes + Meal Prep, Nutrition Tips & Tricks Kimberly Zehnder Recipes + Meal Prep, Nutrition Tips & Tricks Kimberly Zehnder

MACRO-FRIENDLY ADULT LUNCHABLES: 30+ HIGH PROTEIN SNACK COMBINATIONS

Welcome to your go-to guide for protein-packed snacks designed to keep you energized and satisfied throughout your busy day! When working with busy clients, we like to introduce the idea of an “Adult Lunchable” as a completely valid option for a high-protein snack that helps you meet your macro targets and keeps you fed even on the busiest days. Packed with protein and convenient enough to fit into your hectic schedule, these snacks will ensure you stay fueled and focused with at least 20 grams of protein, without compromising on taste or health. Dive in to discover both smart and delicious solutions for snacking at home or on the go!

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Recipes + Meal Prep Diana Dewan Recipes + Meal Prep Diana Dewan

EASY 30-MINUTE DINNERS FOR THE WHOLE WEEK: 5 MACRO-FRIENDLY RECIPES

In today’s post, I’m sharing 5 meal ideas that use 5 totally different flavors to create 5 easy, high-protein meals for your lunch or dinner meals this week. The idea here is that you’ll prepare your proteins at the start of the week and take just 30 minutes to make your meal each night. Whether you’re cooking just for yourself or your whole family, these simple, high-protein 30-minute meal ideas can easily be scaled for multiple servings, and most use easy freezer and/or pantry ingredients that you may already have on hand!


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Recipes + Meal Prep Diana Dewan Recipes + Meal Prep Diana Dewan

OUR NEW FAVORITE OBSESSION: NINJA CREAMI PROTEIN ICE CREAM

Ice cream is a top three favorite dessert for me and sometimes, a small serving or just a few bites isn’t very satisfying. It can feel disappointing when you want to work towards your aesthetic goals but also want to enjoy your food. Enter: the magic that is created using the Ninja Creami. This week’s post shares two very simple recipes (plus flavor ideas!) for making low-calorie, high-protein ice cream that won’t break your macros, even if you decide to eat the whole pint.

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Recipes + Meal Prep Diana Dewan Recipes + Meal Prep Diana Dewan

MACRO-FRIENDLY CHICKEN MEAL PREP: CUBAN BOWL + JERK CHICKEN THIGHS

Let’s be honest, when it comes to meal prep, a bowl-style meal is my go-to. It’s super easy for throwing together a meal that’s packed with protein, loads of veggies and it really lends itself to adjusting the amount of carbs and fats you need to stay aligned with your macro targets. I love it because it’s packed full of flavor and an easy recipe to prep ahead for the whole week, whether you’re cooking for yourself or your whole family.  This healthful Cuban-inspired meal has flavorful jerk chicken thighs over nutritious veggies and wholesome beans making this balanced meal perfect for tracking your macros and working towards your weight loss and fitness goals.

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Nutrition Tips & Tricks Diana Dewan Nutrition Tips & Tricks Diana Dewan

MAKING PLANT BASED EATING EASIER: HOW TO EAT ENOUGH PROTEIN, PLANT BASED PROTEIN SOURCES, AND HEALTHY RECIPES

For many, one of the biggest barriers when first starting to track your macros is hitting your protein target. It’s easy to think that eating protein is only important for bodybuilders and elite athletes, but it plays a crucial role in all of our bodies, regardless of our age or athletic ability. Hitting your protein target may be hard at first, but it’s not impossible -- and it definitely doesn’t require just eating meat all day, every day. In fact, since making the personal choice to stop eating meat last year, I know that it’s totally possible to eat an adequate amount of protein and even follow a higher-protein diet with little to no animal-based sources. In this week’s post, I’m sharing just how to do that along with a list of plant-based protein sources and some awesome, easy (and macro-friendly!) plant-based recipes. With the surge of popularity of plant-based diets has also come the increase in plant-based marketing. Walking around the grocery store, you’ll find “plant based” whole wheat pasta, donuts, and chips - all foods that are generally free of animal products anyway, and foods that don’t become automatically healthy just because of a plant-based label.

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Recipes + Meal Prep Caitlin Davis Recipes + Meal Prep Caitlin Davis

EASY CHICKEN KORMA: A FLAVORFUL, MACRO-FRIENDLY WINTER CURRY RECIPE

This is the creamy and cozy Indian favorite that you dream about with a few little tweaks to optimize the nutrient profile and make it both filling and delicious. It’s relatively quick and easy (just requires some time marinating, but that can be done overnight!) and leaves you with a delicious meal that is comforting, high in protein, and guaranteed to keep you full.

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5 EASY MEAL PREP RECIPES: USING ROTISSERIE CHICKEN FOR SIMPLE, HIGH PROTEIN, MACRO FRIENDLY MEALS

Rotisserie chicken is one of those often overlooked options that can cut down on our cooking time, make our food delicious, and add ease to our busy lives. It comes cooked and ready to eat and is a wonderful, healthful substitute to protein prep at home. Simplicity is key to sustainability in our nutrition and, with that in mind, here are 5 quick, simple meals using rotisserie chicken. Because these recipes are so simple and customizable, the ingredients and directions are merely suggestions.

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Recipes + Meal Prep Whitney Landon-Berg Recipes + Meal Prep Whitney Landon-Berg

HIGH PROTEIN WINTER SOUP RECIPE: AVGOLEMONO (CREAMY GREEK CHICKEN & LEMON SOUP)

Indulge in warmth and wellness with our High-Protein Winter Soup Recipe: Avgolemono. It’s a healthy, macro-friendly recipe with easy ingredients and instructions. Experience the comforting blend of creamy Greek chicken and lemon flavors. Discover a delicious and nutritious way to stay cozy this season. Try our easy homemade soup today!

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Recipes + Meal Prep Diana Dewan Recipes + Meal Prep Diana Dewan

MACRO-FRIENDLY ONE POT RECIPE: CROCKPOT CHICKEN AND DUMPLINGS

It’s soup season, y’all! It’s truly one of my favorite times of year when it comes to cooking and meal prep. I love a good crockpot meal and anything that allows me to be warm and cozy during these chilly winter months is what’s on the menu in our house! This recipe for Chicken and Dumplings can be made in either the crockpot or on the stovetop (I share both ways below!) and is a perfect recipe for making a big batch to enjoy now and then freeze some to enjoy later!

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FIVE EASY BATCH PREP PROTEINS

Batch prepping refers to cooking large quantities of food ahead of time so that you can easily throw together a meal when it’s time to pack your lunch for the day or feed your family for dinner. When batch prepping, we can think less about the specific meals we are going to eat for the week, and more about creating the building blocks of those meals. This also makes grocery shopping and any meal planning you may do much easier!

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MACRO-FRIENDLY RECIPE: COACH D’S HIGH-PROTEIN OATMEAL BOWL

Y’all, I LOVE oatmeal. It’s something I could eat for multiple meals a day because I love it that much. This week’s recipe is my go-to version of oatmeal and I love it because it’s protein-packed, sweet and nutritious. It’s something I can eat before or after a workout and sometimes I enjoy it at dinner when I don’t feel like having something savory or cooking (it was a life-saver when I was pregnant!) I hope you like it as much as I do!

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Recipes + Meal Prep Diana Dewan Recipes + Meal Prep Diana Dewan

MACRO-FRIENDLY RECIPE: BROCCOLI CHEDDAR CASSEROLe

Many of our clients are busy individuals working full-time jobs, managing their time with kids and family and traveling, so time is of the essence. That’s why we continue to create easy, no-hassle recipes from easy pantry staples and frozen foods so that you can work towards your nutrition goals while still spending your time doing the things you love. This week’s recipe is no different and a really great one for easy meal prep with hearty servings.

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