Tessa Hampton RD

Tessa Hampton RD Registered Dietitian| Weight Loss, Diabetes, PCOS, Hypertension, Hypercholesterolemia, Hormonal balance & Meal Planning.

29/04/2026

Looking for weeknight dinner inspiration?

Try this pan-seared chicken with a lemon garlic herb sauce. It’s simple, flavorful, and easy to balance when you add a starch and a veggie on the side.

One thing I never skip is patting the chicken dry before it goes into the pan. That’s how you get that proper golden sear instead of steaming it. I use White Cloud paper towels for this because they actually hold up and absorb moisture well without falling apart, especially helpful when you’re cooking multiple pieces.
I also keep them close by so I can clean as I go. It just makes the whole cooking process feel a lot more manageable and the cleanup way easier after.
💾Save this for your next meal prep or weeknight dinner.

👩‍🍳Recipe: Pan-Seared Chicken with Lemon Garlic Herb Sauce
Ingredients:
•5 boneless chicken breasts/ thighs
•1 tsp salt
•1 tbsp black pepper
•1 tbsp garlic powder
•1 tbsp paprika
•1 tbsp fresh thyme
•Handful fresh chives
•2 tbsp oil
•3 cloves garlic, minced
•2 tbsp onion, pimento & chadon beni mix
•1 tsp butter
•1 tsp honey/maple syrup
•½ cup chicken stock
•Juice of ½ lemon
•Optional: chopped parsley for garnish
Method:
Pat chicken dry and season with salt, pepper, garlic powder, paprika and thyme.
Sear in a hot pan until golden on both sides. Remove and set aside.
In a clean pan sauté garlic, onion, pimento, and chadon beni in remaining oil.
Add butter, stock, lemon juice, honey and herbs. Let it simmer lightly.
Return chicken to the pan, spoon over sauce, and cook on low for about 10-15 minutes.
Finish with chives and optional parsley.
Approx macros (per chicken breast):
Calories: ~190 kcal
Protein: ~30g
Fat: ~8g
Carbs: ~1g

19/04/2026

SAVE THIS — Spiced Chicken Recipe 🔥
If you’re getting tired of cooking chicken the same way every week try this.

This is perfect for meal prep when you want something that actually reheats well without tasting like “fridge chicken.”

🍗 Spiced Chicken (meal prep favourite)
•5 boneless, skinless chicken breasts or thighs (cut into chunks)
•1 tbsp oil + more for pan searing later
•2 tbsp garlic powder
•1 tbsp sumac
•1 tbsp black pepper
•1 tbsp taco seasoning
•1 tsp salt
•2 tbsp green seasoning
•2 tbsp cornstarch

🍳 How I make it:
I cut the chicken, wash it with vinegar, then pat it really dry. The drying step is what helps it actually sear properly.
Then I add oil, all the spices, green seasoning, and cornstarch and mix it up.
I let it sit overnight or at least 2 hours so all the flavour really goes into the chicken.
Next, I sear it in a cast iron pot in batches so it browns instead of steaming.

Try this recipe and tell me what you think. I promise you won't regret it 😉

📊 Macros (per 4 oz cooked serving):
~180 kcal | 35g protein | 5g fat | 3g carbs

17/04/2026

SAVE THIS — easy way to meal prep eggs without getting bored

🥚12-EGG FRITTATA (meal prep breakfast)
If you’re tired of boiled eggs and egg salad, this is another way to do eggs for the week.
One dish → 6 portions → breakfast sorted.

🥘 What you need:
• 12 extra-large eggs
•1/4 cup milk
•1 tbsp mustard (to cut freshness)
•1 Tbsp Black pepper
•2 sausages (optional)
•1 sweet pepper diced
•1 small onion diced
•2 small tomatoes diced
•2 pimentos chopped fine
•1/4 cup mozzarella cheese

🍳 How to make it:
Whisk eggs, milk, mustard and black pepper.
Put half the vegetables in a casserole dish sprayed with non-stick spray.
Pour over the egg mixture.
Add the rest of the vegetables, sausage and cheese on top.
Bake at 350°F for about 30-35 minutes until set.
Let it cool and cut into 6 slices.

🥪 How to eat it: Pop a slice between two slices of bread for a quick sandwich Or just have it with fruit on the side.
It's also a fancy way to make eggs for brunch or a special occasion like Mother’s Day.

📊 MACROS (per slice): ~228 kcal | ~19.5g protein | ~3g carbs | ~15.7g fat

15/04/2026

If you’re tired of eating the same things every week this is your sign to switch it up.

This week I kept my meals interesting by including these meal ideas 💡:

⭐️ Upgraded tinned peas (hello fiber, plant protein + blood sugar support due to resistant starch)
⭐️A flavorful spiced chicken to break out of the bake/stew/curry cycle
⭐️12-egg frittata for those days when boiled eggs are giving you the ick.

I’m sharing all the recipes but tell me which one you want first and I’ll drop that one next 👇

07/04/2026

📌 You’re gonna want to save this for later! If you’ve ever found cooking pigeon peas tricky, this one’s for you! 😄 Whether you’re using fresh shelled peas or frozen like I did here, this recipe is easy, full of flavor, and packed with fiber!

Here’s what you need:👩‍🍳
•2 lbs (908 g) frozen green pigeon peas
•2 cups shredded pumpkin
•50 g instant coconut milk + 1.5 cups water [or fresh coconut milk if you prefer]
•1 tbsp minced ginger
•1 cup diced green seasoning [onion, garlic, chadon bene, chive, pimento]
•1 tbsp oil
•1 tbsp black pepper
•2 tsp salt (adjust to taste)
•1 tbsp cumin
•1 tbsp onion powder
•1 tbsp garlic powder
•Optional: 1 tbsp chicken bouillon powder (skip if vegetarian)
•Bay leaf, hot pepper, sprig of thyme

How I make it:
•Heat your pan or pressure cooker with the oil.
Sauté the green seasoning for about a minute.
•Add the frozen pigeon peas, shredded pumpkin, and ginger.
•Toss in all the dried seasonings, coconut milk + water, bay leaf, hot pepper, and thyme.
•Pressure cook for 15–16 mins… and that's it. Delicious, flavorful pigeon peas ready to enjoy.

Macros per ½ cup serving (approx.):
Calories: ~155 kcal | Protein: ~8.8 g | Fat: ~3.5 g | Carbs: ~25 g | Fiber: ~8 g

Try it out and let me know what you think?
Is there another kind of peas you want me to show you how to cook? 🥄✨ ⬇️ Let me know

In 🇹🇹, nothing says Easter 🐣 like hot cross buns. But if you’re insulin resistant, diabetic, or managing PCOS, you might...
01/04/2026

In 🇹🇹, nothing says Easter 🐣 like hot cross buns.
But if you’re insulin resistant, diabetic, or managing PCOS, you might be wondering how to enjoy it without sending your blood sugar on a rollercoaster.

Take a look at the carousel, showing three simple ways to enjoy your bun and still keep things balanced by pairing it with protein, fiber and fat. PFF is what helps steady your blood sugar and makes a real difference.
Small, practical changes go a long way so you can enjoy your traditions without the stress.

Follow for more simple, evidence-based tips to help you eat well and still enjoy your food.

As promised  here’s your 1-day high-fiber meal plan hitting 25g+ 🙌🏽Built with real, local foods 🇹🇹  like stew chicken, c...
24/03/2026

As promised  here’s your 1-day high-fiber meal plan hitting 25g+ 🙌🏽
Built with real, local foods 🇹🇹  like stew chicken, callaloo, pawpaw, even bread — showing you that you can eat well, keep your meals balanced, and stay blood sugar-friendly without overdoing carbs.

This is what realistic nutrition looks like ✔️
If you want more days like this (oats, fish, vegetarian, quick options), drop a comment and tell me what you’d love to see next 👇🏽

Also gentle reminder that March & April are the last two months I’m doing consultations before I pause. I'll resume taking on NEW clients in July.

If you’re ready for guidance that actually fits your lifestyle, send me a message to get started 💚

22/03/2026

Want a simple 1-day meal plan with Trini foods hitting >25g of fiber without blowing your carbs? 👀
Fiber = better blood sugar, fewer cravings and more stable energy.

Say YES in caps if you want the plan 👇

When I go PriceSmart, this is the kind of stuff I’m picking up. As a PCOS girly managing insulin resistance, I’m not jus...
18/03/2026

When I go PriceSmart, this is the kind of stuff I’m picking up.

As a PCOS girly managing insulin resistance, I’m not just grabbing things randomly. I’m going in with a plan.

Thinking about my carbs, my proteins, my fats, and how I’m actually going to put meals together.

💾Save this for your next shop
❤️Follow me for realistic tips on managing your PCOS + blood sugar.

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16/03/2026

PCOS fatigue is real. If you feel exhausted all the time, even when you’re trying your best, you’re not alone. Many women with PCOS struggle with low energy because of blood sugar swings, inflammation, and hormone imbalances.

The good news is that it doesn’t have to stay that way. When you start addressing the root causes and follow a plan tailored to your body, energy can improve.

If you’re ready for guidance that’s actually personalized, send me a DM or WhatsApp 721-2726.

I’m accepting new clients in March, and after that I’ll be opening spots again in July.

If you’ve been struggling with blood sugar, weight, cholesterol, PCOS, hormonal imbalances, or gut issues, you’re not al...
13/03/2026

If you’ve been struggling with blood sugar, weight, cholesterol, PCOS, hormonal imbalances, or gut issues, you’re not alone. Many people try to figure it out on their own for years and still feel confused about what to eat.

My approach isn’t about extreme diets or cutting out the foods you grew up with.
Instead, I help my clients learn how to:
• Balance their plate
• Lose weight in a realistic, sustainable way
• Manage blood sugar and energy levels
• Improve cholesterol and heart health
• Support hormonal health and PCOS
• Include Caribbean foods in a healthy, sustainable way

The goal is to build meals and habits that actually fit your lifestyle — not a plan that feels impossible to follow.

➡️I’m currently accepting 🆕️clients for the month of March. After this month, new program enrollment will reopen in July.
➡️If you’d like more information about working together, you can send me a DM or WhatsApp 721-2726.

11/03/2026

High-Fiber Red Lentil Soup 🥣 SAVE TO TRY!
One of the biggest issues I see with clients is not getting enough fiber. The result? Constipation, sluggish digestion, and blood sugars that are harder to manage.
This soup is one of my favourite ways to boost fiber easily. Plus it’s naturally meat-free, so it fits perfectly into your Lenten rotation or Meatless Mondays.
It also works great for meal prep, because one pot gives you several hearty servings.
Ingredients:-
•2 cups red lentils (1 standard pack), rinsed
•1 medium onion, chopped
•5 cloves garlic, minced
•5 blades shadow beni, chopped
•1 k**b ginger, grated
•Small handful chives, chopped
•1 sprig thyme
•2½ cups pumpkin (1 cup for base, ~1½ cups diced)
•5 small potatoes, diced or provision of choice
•2 carrots, diced
•3 sprigs local celery, diced
•1 tbsp oil (plus 1 tsp later)
•2 cups water (for pressure cooking)
•2 tbsp cumin
•2 tbsp black pepper
•2 tbsp garlic powder
•1 tsp salt (adjust to taste)
•2 tsp chili powder
•Extra water or stock as needed
Method:-
1️⃣ Build the base – In the Instant Pot, heat 1 tbsp oil on sauté. Sweat onion, garlic, ginger, shadow beni, chives, and thyme until fragrant.
2️⃣ Pressure cook – Add rinsed lentils, 1 cup pumpkin, cumin, black pepper, garlic powder, chili powder, salt, and 2 cups water. Pressure cook 15 minutes.
3️⃣ Blend – Use an immersion blender until smooth. This becomes the lentil base.
4️⃣ Cook the vegetables – In a separate pot, heat 1 tsp oil and briefly sauté some green seasoning and add diced pumpkin, carrots, celery, and potatoes.
5️⃣ Combine – Pour in the blended lentil base. Add water or stock to reach your preferred consistency.
6️⃣ Simmer – Cook about 15 minutes, until vegetables are tender.
Adjust seasonings if needed (extra cumin, salt, garlic powder, etc.), or add a vegetable soup pack for extra flavour.

Nutrition (per ~2-cup serving)
Calories: 240
Protein: 13 g
Carbohydrates: 45 g
Fiber: 14 g
Fat: 3 g
Because the soup itself is very low in fat, you can pair it with something like a grilled cheese sandwich if you want a more filling meal with extra protein and fat — totally optional.

Address

#63 Rosalino Street
Woodbrook

Opening Hours

Tuesday 22:00 - 17:00
Wednesday 10:00 - 17:00
Thursday 10:00 - 17:00
Saturday 08:00 - 14:00

Telephone

(868)721-2726

Website

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