Tag: food

Meal prep protein hack: Black beans seasoned with Tajín chili lime powder in a clear glass storage container for quick addition to healthy recipes.

My Secret Black Bean Protein Hack: Simple Flavor, Zero Effort

Published on by Nicole, RNLeave a comment

I’m a big believer that healthy eating should never be complicated. If a recipe or prep step takes too long, chances are I won’t stick with it-and I’m guessing you feel the same way!

Over my wellness journey, which has thankfully led to a 94lb total weight loss, I’ve relied heavily on easy protein and fiber sources to keep me full, satisfied, and on track. This one simple food prep trick has become a staple in my kitchen, and I can’t wait to share it with you.

Meal prep protein hack: Black beans seasoned with Tajín chili lime powder in a clear glass storage container for quick addition to healthy recipes.
This two-ingredient black bean protein hack is my secret weapon for fast, healthy meals all week. Simple prep, maximum flavor!

The Two-Ingredient Protein Powerhouse

Forget fancy cooking. All you need for this high-protein, high-fiber hack is:

  1. One can of black beans (or two, or three-stock up!)
  2. A bottle of Tajín Clásico Seasoning

That’s it. This combo turns plain canned beans into a vibrant, zesty side or topping that tastes amazing cold, making it perfect for meal prepping.

The “How-To” in 60 Seconds

The goal here is minimal effort for maximum flavor.

  1. Rinse and Drain::
    • Open your can of black beans
    • Pour them into a strainer
    • Give them a thorough rinse under cold water
      • This removes the starchy canning liquid and makes the final product taste much fresher.
  2. Toss::
    • Put the rinsed beans into a bowl or directly into your meal prep container.
  3. Season::
    • Sprinkle generously with Tajín.
    • I don’t measure, but you want to ensure a light coating of the chili-lime powder covers all the beans.
    • Give the container a good shake (or stir with a spoon).
  4. Chill and Store::
    • Store them in an airtight container in the fridge.
    • They’ll keep well for about 5 days.

The light salt, chili, and lime flavor of the Tajín permeates the beans overnight, making them an instant flavor-booster for any meal.

4 Ways to Add Zesty Protein to Your Week

This hack is designed for versatility. Since the beans are ready to go, you can toss them into almost anything for an extra boost of fiber and protein.

  • Elevated Salads::
    • Ditch plain croutons.
    • A spoonful of Tajín black beans adds texture, protein, and a vibrant kick to any garden or taco salad.
  • Breakfast Burritos::
    • Start your day strong – mix these into your morning scramble with eggs and cheese, then wrap in a tortilla.
  • Quick Tacos/Bowls::
    • They are the perfect ready-made filling for a simple weeknight taco night or a quick lunch bowl with rice and veggies.
  • Simple Side Dish::
    • Need a quick, healthy side? Just scoop a serving onto your plate next to a piece of grilled chicken or fish.

Try this simple hack this week! It’s one of those small changes that makes a big difference in hitting your daily protein and fiber goals without adding any extra cooking time to your routine.

The Best Creamy Sun-Dried Tomato Chicken Pasta (Ready in 20 Mins!)

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Stop what you’re doing. I think I just found our new favorite fall pasta. 🍝

Okay, besties, can we talk about “fall flavors” for a sec? I love a good pumpkin spice or apple cider moment as much as the next person, but sometimes I crave something cozy and comforting that isn’t that. I’m always on the hunt for those perfect fall dishes that feel like a warm hug in a bowl, and this one? This one immediately got added to the permanent rotation.

It’s creamy, it’s savory, and it has this bright, zesty kick from lemon and sun-dried tomatoes that cuts through the richness in the most perfect way. It’s a dish that is helping me switch up my fall menu, and I know you’re going to be obsessed, too.

The best part? It comes together SO fast, especially if you use my favorite shortcut: a pre-shredded rotisserie chicken from the grocery store. It’s the definition of a low-effort, high-reward meal that tastes like you spent hours on it. This is a quick way to solve the “what’s for dinner?” problem on a busy night.

Trust me, you’re going to want to make this ASAP.

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Creamy Sundried Tomato & Chicken Pasta

This dish is a weeknight dinner that immediately earns a spot in your permanent rotation. It’s bright, creamy, and comes together in the time it takes to boil your pasta

Yields: 4-6 servings
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients

  • 16 oz spaghetti
  • 2 tbsp butter
  • 1-2 cooked chicken breasts, shredded (rotisserie chicken works perfectly!)
  • 1 tbsp Webber’s Garlic & Parmesan Seasoning (or to taste)
  • 1 tbsp Kinder’s Caramelized Onion Seasoning (or to taste)
  • 1 jar (approx. 7 oz) julienne-cut sun-dried tomatoes in oil, drained
  • 1 jar (approx. 3.5 oz) capers, drained
  • 2 large lemons
  • 1 ½ cups heavy cream
  • ½ cup grated parmesan cheese, plus more for garnish
  • Salt for pasta water

Instructions

  • Cook the Pasta: Bring a large pot of well-salted water to a boil.
  • Cook the spaghetti until al dente according to package directions. Before draining, reserve about ½ cup of the starchy pasta water.
  • Sauté the Chicken: While the pasta cooks, melt the butter in a large skillet over medium heat. Add the shredded chicken and season to taste with the garlic & parmesan and caramelized onion seasonings. Cook until the chicken is warmed through and fragrant, about 3-5 minutes.
  • Build the Flavor: Add the drained sun-dried tomatoes and capers to the skillet with the chicken. Stir and cook for another 2 minutes to let the flavors meld together.
  • Make the Sauce: Zest both lemons directly into the skillet. Then, cut them in half and squeeze the juice of both lemons into the pan to deglaze, scraping up any tasty bits from the bottom.
  • Get Creamy: Pour in the heavy cream and bring the mixture to a gentle simmer. Once simmering, reduce the heat to low and stir in the ½ cup of grated Parmesan cheese. Continue stirring until the cheese is melted and the sauce has started to thicken.
  • Combine & Finish: Drain the cooked pasta and add it directly to the skillet with the sauce. Toss everything together until the spaghetti is fully coated. If the sauce is too thick, add a splash (about 1/8 to 1/4 cup) of the reserved pasta water to reach your desired consistency.
  • Serve: Garnish generously with additional grated parmesan cheese and enjoy immediately!

Creamy Caesar Chicken Pasta

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Here’s a quick way to solve the “what’s for dinner?” panic for good.

Okay, besties, let’s talk about the 5 p.m. fridge stare. You open the fridge. Nothing looks good. You’re tired. The idea of a complicated meal is a big NOPE. We’ve all been there.

What if you could have a restaurant-worthy, creamy, savory pasta on the table in about 20 minutes, using stuff you probably already have?

This Creamy Caesar Chicken Pasta has been my secret weapon for years, and I’m finally sharing the super simple recipe. It’s the definition of a low-effort, high-reward meal that will save you on busy weeknights.

Trust me, this one’s a game-changer. Scroll on down for the full recipe! 👇

Why You’ll Be Obsessed With This Recipe

Before you get to the how-to, let’s talk about why this is about to become your new favorite dish. This is all about making your life easier.

  • The Ultimate Hack: The secret is using Caesar dressing as your sauce base! It’s a full-on cheat code because it already has the garlic, parmesan, and tangy goodness built right in.
  • Use What You’ve Got: This recipe is so forgiving. Don’t have heavy cream? Use sour cream or cream cheese. No broccoli? Toss in some spinach. It’s designed for you to use what’s in your fridge right now.
  • Seriously Fast: From start to finish, you’re looking at about 20 minutes. The sauce comes together in the same pan you used for the chicken, so cleanup is a breeze.

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My 20-Minute Creamy Caesar Chicken Pasta

Yields: 2-3 servings Prep time: 5 minutes Cook time: 15-20 minutes

Ingredients

  • 8 oz pasta of your choice (penne, spaghetti, bowties, and rotini work great!)
  • 1 lb boneless, skinless chicken breast (optional: cut into bite-sized pieces)
  • 1 tbsp butter
  • Webber Garlic Parmesan & Kinders Caramelized Onion Butter (or whatever tasty seasoning you have on hand) to taste
  • Juice of 1 lemon (or lemon juice from the bottle works too!)
  • 1/2 cup Caesar dressing (the creamy kind!)
  • 1/4 cup cream base (heavy cream, sour cream, or cream cheese)
  • 1-2 cups of a green vegetable (broccoli florets or fresh spinach)
  • Grated parmesan cheese for serving

Instructions

  1. Cook the Pasta & Veg: Get a pot of salted water boiling and cook your pasta according to package directions. If you’re using broccoli, toss the florets in for the last 3-4 minutes of cooking to blanch them perfectly.
  2. Sauté the Chicken: While the pasta is cooking, heat the butter in a large skillet over medium-high heat. Season your chicken and cook until golden brown and cooked through, about 5-7 minutes. Optional: (sometimes I do, sometimes I dont lol) Remove the chicken from the skillet and set it aside.
  3. Deglaze the pan with the lemon juice
  4. Make the Pan Sauce: Turn the heat down to low. In the same skillet, whisk together the Caesar dressing and your cream base (heavy cream, sour cream, or cream cheese) until it’s smooth and starts to bubble slightly.
  5. Combine & Serve: Add the cooked chicken back into the skillet (if you took it out haha) with the sauce. Drain your pasta and broccoli and add them to the skillet as well. If you’re using spinach, toss it in now. Stir everything together until the pasta and chicken are fully coated in that glorious, creamy sauce.
  6. Serve immediately, topped with a little extra parmesan cheese if you’re feeling fancy!

What’s your secret weapon weeknight meal? Let me know in the comments!

Boost Your Plate: 9 Protein-Packed Veggies You’ll Want to Try Today!

Published on by Nicole, RNLeave a comment

Hey, y’all! Let’s talk about something that’ll have you feeling like a meal-prep queen (or king)—protein-rich veggies! 🌱💪 Whether you’re vegetarian, looking to cut back on meat, or just want to sneak a little extra goodness onto your plate, these veggies are your new besties. 🥦💚

I whipped up this quick little cheat sheet of 9 veggies that are loaded with protein. And, spoiler alert: edamame and mung beans are basically the MVPs of the veggie protein world. 🙌

Why is protein a big deal on a weight-loss journey? 🤔⚖️

Protein is your secret weapon when it comes to shedding pounds! 💥 Here’s why:

Keeps You Full Longer: Protein takes longer to digest than carbs, so you stay fuller for hours. Buh-bye, snack attacks. 👋🍫

Preserves Muscle: When you’re losing weight, you want to burn fat, not muscle. Protein helps maintain that lean, calorie-burning muscle while the fat melts away. 🔥💪

Boosts Metabolism: Protein has a high thermic effect, meaning your body burns more calories digesting it than it does with fats or carbs. 🏋️‍♀️💨

Balances Blood Sugar: Protein keeps those sugar crashes in check, so you’re not tempted to raid the pantry at 3 p.m. 🕒🍪

Basically, protein is the real MVP of weight loss, hun! 💯✨ And when it comes in the form of these veggies, you’re also getting a dose of vitamins, fiber, and all the healthy goodness your body craves. 💚

Let’s meet these protein-packed powerhouses:

  1. Asparagus (2 g protein)

This fancy stalk isn’t just for brunch, hun. Toss it in the air fryer or roast it with garlic and olive oil for a delish side dish. Bonus: It’s great for digestion! 🌿✨

  1. Brussels Sprouts (3 g protein)

Okay, hear me out. If you’re still haunted by boiled Brussels, it’s time for redemption. Roast these little gems with balsamic glaze, and they’ll have you saying, “What veggies was I avoiding again?” 😍🥬

  1. Edamame (18 g protein)

👏 STAR OF THE SHOW 👏 Edamame isn’t just a snack at your favorite sushi spot. Keep a bag of these babies in your freezer, steam ’em, and sprinkle with sea salt. Protein-packed, snack-tastic magic! 🟢💥

  1. Artichokes (4 g protein)

Feeling fancy? Artichokes are your go-to! Steam one, pair it with a tangy Greek yogurt dip, and boom—fancy and filling. 🌸✨

  1. Green Peas (4 g protein)

Peas, please! These cuties are perfect in soups, stir-fries, or even blended into a creamy pea pesto. Who knew peas could be this trendy? 🫛💚

  1. Mung Beans (14 g protein)

The unsung hero of plant-based protein. These little guys are perfect in soups, curries, or even sprouted for a fresh salad topper. Trust me, they’re worth the hype. 🌱🔥

  1. Lentils (17 g protein)

Lentils are basically a pantry staple if you’re serious about upping your plant protein game. Toss them in salads, stews, or make a killer lentil loaf (way tastier than it sounds, promise). 🍵💪

  1. Broccoli (3 g protein)

Did someone say “broccoli slaw”? Whether steamed, roasted, or raw, this classic veggie is as versatile as it gets. 🥦✨

  1. Avocado (2 g protein)

Yes, it’s a protein source and a healthy fat rockstar. Slice it on toast, mash it into guac, or eat it plain with a spoon. No judgment here, hun. 🥑💚

So, why the veggie protein hype?
Protein is the building block of everything, from muscles to hormones, and these veggies pack a punch without the heavy feeling you might get from other protein sources. Plus, they’re loaded with vitamins, fiber, and all-around goodness to keep you glowing. ✨

Tell me in the comments: Which of these are you already obsessed with, and which one are you trying first? Let’s swap recipes and tips! 🥗💃

Until next time, keep slayin’ your health goals—one delicious bite at a time. 💚🍴

Ready to crush those 2025 health goals? 🎉 Whether you’re dreaming of more energy, shedding some pounds, or just feeling your best, I’m here to help! 💪💚 Let’s team up for some one-on-one health coaching and make those goals a reality. Message me, and let’s get started!

3 Things I Wish I Knew Before Starting My GLP-1 Journey

Published on by Nicole, RNLeave a comment

🌟 So, you’ve decided to hop on the GLP-1 train? First of all, congrats! 🎉 It’s a wild ride, but trust me—the destination is SO worth it. If I could rewind and give myself some pointers from the future, these are the top three tips I’d share about protein, fiber, and supplements. Plus, stick around for how you can work with a pro (yours truly) who has been there, done that! 🚀

1. Getting Cozy with Protein 🍗

Okay, let’s talk protein. Before my GLP-1 adventure, protein was kind of like that kid in high school you never really noticed until they starred in the school play. 🎭 Turns out, it’s a major player! Here’s why:

  • Stay Strong: Protein is your BFF for maintaining muscle mass, which is mega important when your appetite’s taken a hike.
  • Balanced Meals Are a Vibe: Make sure each meal gets a sprinkle of chicken, fish, tofu, or legumes. (Bonus points if it’s delicious).
  • Track Like a Boss: Use apps to keep an eye on your protein intake. It’s easier than stalking your crush online. 👀

2. Fiber: The Unsung Hero of Your Diet 🍎

Fiber is like that reliable friend who always has snacks in their bag. 👜 Super helpful! Here’s what got me grooving with fiber:

  • Satiety Superstar: Fiber helps keep you full, reducing the likelihood of gnawing hunger pangs at 3 A.M.
  • Digestive Delight: Regular visits to the bathroom? Yes, please. Fiber makes that happen.
  • Whole Foods, Whole Heart: Embrace whole grains, veggies, and legumes. They’ve got your back!

3. Supplementing Like a Pro 💊

Supplements were a mystery to me at first—like algebra, but make it health. Here’s how I cracked the code:

  • Doctor’s Orders: Before popping any pills, chat with your healthcare provider. Safety first, always.
  • Tailor-Made Picks: Target supplements that suit your specific needs. Think vitamin D and omega-3s, but only if you need them.
  • No Skimping: Quality is king. Choose trusted brands so you’re not ingesting fairy dust. ✨

Let’s Get Personal: 1-on-1 Health Coaching With Yours Truly 💪

Why trust me with your journey? Well, before you ask…

  • Pro Qualifications: I’m a Registered Nurse with over 5 years of experience. I know my stuff, and your health is my top priority. 📚
  • Living Proof: I’ve personally lost over 35% of my heaviest weight through lifestyle changes and GLP-1 medications. 🏆 Yep, been there, done that, and ready to share all the secrets!
  • Customized Plans: I’ll craft a plan as unique as your fingerprint. It’ll fit your goals and lifestyle like your favorite pair of jeans.
  • Support Squad: Regular check-ins mean you’re never alone on this journey. We’ll tackle any hurdle together—likely with some motivational GIFs. 📈
  • Expert Tips: Arm yourself with the latest and greatest strategies to keep you on track and fabulous.

Ready to transform your GLP-1 journey into an adventure you’ll love? 🎈 Let’s chat about how I can support you every step of the way. Shoot me a message to find out more about my health coaching services, and let’s make magic! 💫