Free, and always will be
Recipes from a registered dietitian
These are registered dietitian recipes in the most literal sense: I am an RD, and these are what I actually cook and eat. High protein snacks, low FODMAP desserts and balanced plates, with macros where they are genuinely useful.
Almond Coconut Protein Bars
If you like protein bars but not the price, these are my go-to copycat. A few whole-food ingredients, no baking, about 10 minutes of prep.
See the recipe
Chocolate Date Coconut Dessert Balls
Gut friendly, bloat free, and proof that you can support digestion without giving up something sweet. For my IBS and SIBO clients who are tired of being told to just remove things.
See the recipe
Mini High-Protein Cheesecake Bites
High protein dessert? Say less. My go-to for a girls brunch, a book club or a dinner party.
See the recipe
Basic Homemade Granola
A true staple in our house. Simple, but endlessly customizable: add your favorite nuts, dried fruit, cacao nibs, or whatever you are feeling.
See the recipe
Banana Walnut Chocolate Coconut Muffins
Gluten free, dairy free, refined sugar free, and they still taste like a treat.
See the recipe
Almond Butter Chocolate Chip Energy Bites
Soft, slightly sweet, and they actually keep you full. Not one of those snacks that leaves you hungry twenty minutes later.
See the recipe
Savory Sweet Potato Beef Bowl
The kind of meal that keeps you full for hours, supports blood sugar balance, and still tastes like comfort food.
See the recipe
The Perfect Summer Dinner Plate
Protein, fiber, color and fresh ingredients. Less a recipe than a method, and one I come back to all summer.
See the recipeFree, and yours to keep
Want a week of this planned for you?
Every recipe here is free and always will be. Building a week out of them is the part that takes effort, so I will do it for you.
What lands in your inbox:
- A day by day plan built from these recipes and my workouts
- One short email each morning, so you are never guessing what today is
- A check-in on Thursday that I answer myself, not an autoresponder
- No cost, no card, and nothing to install
How I build a plate
Your body does not recognize foods as good or bad. It recognizes nutrients. That is the whole idea behind every recipe here.
A plate that holds you until the next meal usually has four things on it. Protein, to build and repair. Carbohydrate, to fuel you. Some fat, which supports your hormones. And fiber, which your gut needs. Get those four in and the rest is preference.
No meal has to be perfect. The goal is not discipline for 30 days, it is something you can keep doing for 30 years.
Why some recipes show macros and others do not
Macros help when you are trying to hit a specific protein target, so the snacks and the protein bars list them. For a plate of real food they mostly add anxiety without adding information, so those recipes skip them.
If you want to know what your own numbers should be, that is a conversation, not a blog post. It is the first thing we work out in nutrition counseling.
Want a plan built for you?
These are free and always will be. If you want something designed around your own goals, labs and schedule, start with a free 15-minute call.