Ashley Evans, Nutrition Coach, CF-L1

12/02/2022

Eat that protein!! 🥩🍗🍖🍔🍳🍤🍣

Experts are (loudly) singing protein’s praises these days, saying you probably need more than you think.

06/25/2022

Last night we made pizzas at home 🍕 what's your favorite toppings?

What I used on mine:
Gluten free crust (pre-made)
Olive oil
Garlic cloves
Goat cheese mozzarella
Rotisserie chicken
Mushrooms
Cherry tomatoes
Rosemary and sage from our garden
Spinach

05/26/2022

Not gonna lie. I have been struggling with meal prep lately! Trying to get back on my game 😋 Here's what I pulled out of the fridge to make lunches with this morning:

Protein:
Grilled chicken thighs
Pre cooked shrimp

Carbs:
Potatoes
Red lentil pasta (also good source of protein!)
Zucchini
Roasted Brussel sprouts

Fat:
Olive oil
Avocado oil spray

03/11/2022

💯

A cool poster of my “100 words of Health” created by

03/06/2022

Out and about quick snack from the health food store

02/06/2022

Sunday meal prep!! 😋

Meatloaf from .inspired.everyday
Roasted brussels
Mashed potatoes

Hot tip: make meatloaf "muffins" for easy lunches!

01/30/2022

Who else likes cheesecake? 😍🍰 I know I do! 🙋‍♀️ This healthy version has only 7 g of fat instead of the 30 g in a typical slice served at a restaurant 😲 (adjust your macros as needed). Bonus on the protein, I got 35 g in this serving 🤗

1 cup Fage 0% greek yogurt
1/2 scoop protein powder (I used vanilla)
1 tsp Powdered PB
A pinch or two of sugar free cheesecake pudding powder
Chia seeds if you like
Strawberries or other fruit
Granola or crumbled graham cracker

12/07/2021

Let's talk meal prep! 😋 🍽 🔪
We went out of town this past weekend for a CrossFit competition so I wanted to make sure we had good food to take!

This only took me about 2 hours, not bad! 🤩

What I cooked:
Eggs in a muffin tin 🥚 🐣 🍳
Applegate chicken maple sausage 🥓
Kodiak cakes (not pictured) 🥞
Chicken breasts in air fryer 🍗
Pre-cooked shrimp 🍤
Rice pouches (microwavable) 🥡
Baked sweet potatoes & brussel sprouts 🥔🥗

Snacks/drinks I packed:
Rice cakes
Jerky
Protein shakes
O2 drinks
Electrolytes
Oats
Granola
Bananas/apples
Dried fruit

11/25/2021

Happy Turkey Day!! 🦃🍂

I know the holidays can create some panic around eating healthy, so here are a few tips:

*first of all, this is a time to ENJOY and make memories with people you love. Try not to be anxious about the food in front of you 🍽

*do not restrict your food today, ENJOY it! One day of eating yummy food isn't going to totally ruin you. If you want to try and plan out your food, that's awesome but, otherwise just do your best! Remember to prioritize protein, whole foods and lots of water!! 💧

*if you want to track today, awesome do it! And if you don't, just let it go and don't stress about it! Just get back on track the next day! 😎

*If you are cutting, don't be afraid to speak up to people who might peer pressure you into eating things you don't want. Explain your goal to them and only eat what you feel comfortable with! 🍗

*You don't need to "work your meal off" or do X amount of burpees to burn off that piece of pie you had. We don't workout to eat! We eat because food is delicious and it also happens to keep us alive and continue doing the amazing things we do everyday!! Still get some movement in this weekend though- go for walks with your family or dogs, play with your nieces/nephews outside, etc just do things that make you feel good. ❤

Thank you to my nutrition coach Quiana Welch for helping me with these tips!! 🤩

11/24/2021

Some meal ideas! 😋🍳🥞🍕🥑

11/20/2021

Tried a new recipe last night 😍
Thank you this was so good!

Sweet potato, chopped
Brussel sprouts, cut in half
Seeds from 1 pomegranate
4 garlic cloves, minced
1 leek or green onion, chopped
1/2 tsp cinnamon
1/2 tsp turmeric
1/2 tsp cumin
Fresh cilantro
Avocado or olive oil

1) Pre-heat oven to 350°
2) Toss chopped SP and brussels with oil, seasonings, leek, and garlic
3) Place in a glass dish and bake for 35-45 min until brussel sprouts start to brown
4) Let cool for 5-10 min, add pomegranate seeds and cilantro