Your Nutrition Expert

10/28/2025

Who says you can’t start your day with dessert? Mix some plain Greek yogurt with cocoa powder and dark chocolate. Rich, chocolatey and 5 grams of fiber! Top with some fruit for extra fiber🥰 Each serving is approximately 300 calories with 16 grams of protein.

Recipe Makes 3 Servings:
4 ozs Dark Chocolate (chopped)
1 1/2 cups Plain Greek Yogurt (non-fat)
1/4 cup Cocoa Powder
1 tbsp Raw Honey
1/2 tsp Vanilla Extract
1/8 tsp Sea Salt

Fill a small pot halfway with water and place a heat-safe bowl on top (if you have a double boiler use that). Bring the water to a boil and add the chocolate to the bowl. Melt the chocolate, stirring often. Set aside and let cool slightly. In a stand mixer with the whisk attachment, combine the cooled melted chocolate, Greek yogurt, cocoa powder, honey, vanilla, and salt. Whip up the mixture until smooth and creamy and then portion evenly into containers/bowls. Place in the fridge overnight or for at least eight hours.

Get more free recipes and meal plan downloads on my Eat Smart blog:

https://virtualnutritionist.co/blog/eat-smart

10/23/2025

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10/23/2025

10/19/2025

Is poor sleep affecting your weight loss efforts?! Lack of sleep disrupts hormones that regulate hunger and appetite. You end up craving more food—especially high-calorie, sugary, or fatty foods. Fatigue also makes workouts harder to do or easier to skip entirely. A well-balanced diet can support healthy sleep habits👏

Get my free, sleep support meal plan to get started on the road to a healthier you🙂

https://drive.google.com/file/d/1uPbYYlMjDrxzOoVDivUIcpWkTnoXuOdp/view?usp=sharing

10/15/2025

For easy, mid-week meal prepping keep it simple! Minimal components = faster prep and fewer dishes. Batch cook core ingredients. Roast a tray of vegetables. Cook a pot of rice or quinoa. Sauté or bake your protein. These become mix-and-match bowls, wraps, or salads! Mid-week is also a good time to double a recipe and freeze half (soups, chili, curry, etc.) so you always have a backup meal ready. If you need help with easy, healthy meal ideas check out my free meal plan downloads😁

https://virtualnutritionist.co/blog/eat-smart/free-meal-plans

10/10/2025

Breakfast is key to starting the day off right but not all breakfasts are created equal. Get my new, free recipe collection with 8 tasty options that do not contain protein powder! All meals contain at least 20 grams of protein and 5+ grams of fiber to fill you up and keep you satisfied until lunch. Both sweet and savory dishes are included. Download from my Eat Smart blog and get cookin'.

https://virtualnutritionist.co/blog/eat-smart

10/10/2025

Gen X dietitian? She *rules* plain and simple. With a no-nonsense edge forged in the era of mixtapes and grit, she's tough enough to keep you accountable and compassionate enough to meet you where you are.

I'm one of them and I blend real-world wisdom with heart. I'm your go-to guide for sustainable, no-BS nutrition😂

https://virtualnutritionist.co

09/25/2025

I now offer visits covered by insurance through my collaboration with Berry Street! Get personalized support and 1:1 counseling with a dietitian from the comfort of your couch👏

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09/16/2025

It's almost fall y'all! Looking for a warm and fluffy pancake breakfast to start the day that actually packs some nutrition? Try these blender cakes that hide carrots and walnuts and are made without flour. You'll get 8g of protein and 5g of fiber in less than 240 calories for 2 pancakes. At this calorie level you have room for a tasty topping and maybe some scrambled egg whites on the side for extra protein. To keep calories in check use some fresh berries or no added sugar jam instead of syrup.

Recipe:
2 cups Rolled Oats
2 Eggs
1/2 cup Unsweetened Applesauce
1 cup Unsweetened Almond Milk
1 tsp Vanilla Extract
2 tsps Baking Powder
1 tsp Cinnamon
1/4 tsp Nutmeg
1/4 tsp Sea Salt
2 Carrots (peeled and grated)
1/4 cup Walnuts (finely chopped)
2 tsps Oil of Choice

Combine the oats, eggs, applesauce, milk, vanilla, baking powder, cinnamon, nutmeg, and salt in a blender- blend until smooth. Add the grated carrots and walnuts, stir to combine. Heat a nonstick pan over medium-low heat and lightly grease with oil. Scoop approximately 1/3 of a cup of batter at a time into the pan. Once bubbles form, flip the pancake and cook for another one to two minutes (repeat with the remaining batter). Makes 5 servings of 2 pancakes for a serving. Yum! Feel free to make in bulk and freeze for an easy heat and eat option on busy mornings.

Download more free recipes and meal plans on my Eat Smart Blog!

https://virtualnutritionist.co/blog/eat-smart

08/29/2025

The Mediterranean Diet emphasizes plant-based foods and healthy fats. You eat mostly veggies, fruits and whole grains. It can support longevity and quality of life by focusing on whole, unprocessed foods and healthy lifestyle habits👏

Get a free sample meal plan on my website Eat Smart Blog🥰

https://virtualnutritionist.co/blog/eat-smart/free-meal-plans

08/11/2025

Lower calorie brownies are possible👏 Did you know that the popular double chocolate brownie at Starbucks packs 480 calories in one serving?! That's like a whole meal. Try an alternative at home made with almond flour and avocado. The avocado adds heart healthy fats and creaminess (you can't even taste it) and the almond flour helps keep the carbs in check. One serving has only 175 calories😍 It also has 3 g of fiber, 3 g of protein and only 14 g of carbs, yay!

Recipe Makes 12 Servings:
1 Avocado (medium, ripe)
2 Egg
1/2 tsp Vanilla Extract
1/2 cup Coconut Sugar
3 tbsps Ghee
1/2 cup Almond Flour
1/2 cup Cacao Powder (or cocoa powder)
1 tsp Baking Soda
1/2 tsp Sea Salt
1/3 cup Dark Chocolate Chips

Preheat the oven to 350ºF (177ºC). Add the avocado, eggs, vanilla, coconut sugar and ghee to a food processor or blender and mix well until combined.

Add the almond flour, cacao powder, baking soda and sea salt. Process again until combined. Stir in the chocolate chips, reserving some to place on top.

Line a cake pan with parchment paper and pour brownie batter in. Smooth the top down and sprinkle the remaining chocolate chips on top. Bake for 18 to 20 minutes. Remove from the oven and let cool before slicing. Enjoy!

Read more about better-for-you coffee shop treats on my new blog post which includes a free digital download with additional yummy recipes☕

https://virtualnutritionist.co/blog/eat-smart/healthier-coffee-shop-treats

08/09/2025

Low calorie coffee shop orders can be hard to come by but what if you could make some of your favorite options at home? High protein bento boxes and yummy muffins to go with your favorite brew can be made in your own kitchen with the right recipes. Get a free recipe collection of healthier coffee shop treats through my new blog post😍

https://virtualnutritionist.co/blog/eat-smart/healthier-coffee-shop-treats