Grateful Grazer - Stephanie McKercher Nutrition

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Grateful Grazer - Stephanie McKercher Nutrition

Stephanie McKercher, MS, RDN, registered dietitian & certified intuitive eating counselor offering non-diet nutrition counseling. Creator of Grateful Grazer.

Virtual sessions in Colorado and beyond.

02/06/2026

Most people assume nourishing meals require fresh ingredients, lots of time, or a perfectly stocked fridge.

But in real life, it’s often the opposite.

This vegetable stir-fry uses frozen veggies, frozen noodles, and a simple ginger-garlic sauce. It’s one of those meals that actually works when you’re tired, busy, or low on groceries.

As a dietitian (and a mom who lives far from the store), I rely on frozen foods regularly as a little shortcut for making balanced, satisfying meals more realistic for my family.

https://gratefulgrazer.com/vegetable-stir-fry/

01/21/2026

Do you feel like you’ve tried every diet, clean eating plan, or “healthy lifestyle” out there…but nothing sticks? You're not failing. You just need a different approach.

I’m Stephanie McKercher, MS, RDN, a registered dietitian and certified intuitive eating counselor. I help people build a gentle, sustainable relationship with food.

My 6-month program includes personalized guidance, tools for mindful eating, and support to help you break the cycle for good.

📅 Book a free discovery call: https://gratefulgrazer.com/nutrition-counseling/

01/06/2026

A lot of people assume intuitive eating and vegetarian eating are incompatible. We assume one requires structure and the other means “letting go.”

But intuitive eating isn’t eating without care, and vegetarianism doesn’t have to be rigid to be meaningful.

In my 1:1 sessions, we focus on helping you define what plant-forward or vegetarian eating looks like for you, in a way that feels supportive, flexible, and sustainable over time.

If you’re curious about working together, you can book a free discovery call through the link in my profile, or send me a DM if you’d rather talk it through first.

01/03/2026

I’m a dietitian, and this is the breakfast I’ve made hundreds of times over the past year: avocado toast topped with a fried egg and a drizzle of chili crunch.

It’s simple, balanced, and endlessly satisfying. Proof that the easiest meals can sometimes be the most nourishing. A little creamy, a little spicy, and full of protein, carbs, and fats to keep me fueled and feeling good.

🥑 Want the full recipe and more topping ideas? Comment “send recipe” and I’ll DM it to you!

https://gratefulgrazer.com/fried-egg-avocado-toast/

01/01/2026

Protein is having a moment right now, and while it can be helpful to know which foods are good sources, I don’t think you need to count grams or track every bite to feel your best.

As a plant-forward dietitian and intuitive eating counselor, I’ve noticed that I feel more satisfied and energized when I include a good source of plant-based protein (like beans, tofu, eggs, or edamame) with most of my meals. But it’s not a rigid rule that has to be followed perfectly.

These are a few of my favorite high-protein vegetarian meals that are filling, flavorful, and realistic for everyday life. Save this list if you’re looking for new ideas to add into your rotation this year:
- Mediterranean Lentil Salad with Feta and Mint
- Green Goddess Crunchy Tofu Wrap
- Edamame Noodles with Peanut Sauce
- Fried Egg Avocado Toast with Chili Crunch
- Edamame Crunch Salad
- Taco Soup with Rice and Beans
- Scrambled Egg Breakfast Bowl
- Sweet Potato Black Bean Quinoa Bowl
- Veggie Pesto Pasta with Chickpeas

🌿 Comment “send recipe” to get a link with these (and more!) balanced vegetarian recipes sent to your DMs. You can also search for each of these recipes on my website - link in my profile.

https://gratefulgrazer.com/high-protein-vegetarian-recipes/

12/30/2025

So many people come to nutrition counseling thinking they need more discipline or a better plan. But most of the time, what’s actually exhausting them is years of food rules, second-guessing, and trying to eat “the right way.”

Non-diet nutrition counseling offers a different path.
One that helps you step out of extremes and into something steadier, where meals feel nourishing, food decisions feel clearer, and eating takes up far less mental space.

In my 1:1 sessions, we focus on building a supportive, sustainable relationship with food over time, not policing yourself or micromanaging every meal. The goal isn’t perfection, it’s trust, flexibility, and feeling more at home in your body.

If you’re curious about working together, I offer a structured 6-month intuitive eating counseling program designed to support real, lasting change. You can book a free discovery call through the link in my profile, or send me a DM if you’d rather talk it through first.

12/22/2025

This High-Protein Green Pasta is what I make when I want something cozy and comforting that still leaves me feeling satisfied afterward. The sauce blends together in seconds with silken tofu and spinach, creating a creamy, velvety green sauce that feels deeply satisfying. It’s plant-forward, protein-packed, and one of those rare meals that works just as well for a low-key weeknight dinner as it does for the holidays.

I love meals like this because they’re a reminder that nourishment isn’t about rules or trying to “balance” anything perfectly. It’s about tuning into what sounds good, what will feel grounding, and what will support your energy for the rest of the day. This one checks all of those boxes for me!

Ingredients: * 4 cups spinach
* ¼ cup fresh basil (optional)
* 1 (16-ounce) block soft silken tofu
* 3 tablespoons lemon juice
* 2 tablespoons grated parmesan cheese or nutritional yeast
* 2 tablespoons extra virgin olive oil
* ½ teaspoon garlic powder
* 1 teaspoon salt or to taste
* ¼ teaspoon black pepper or to taste
* 1 pound pasta of choice

🌿 Comment “SEND RECIPE” and I’ll send the full recipe link straight to your DMs.

(If you’re craving something creamy and cozy but still want it to feel supportive, this is a great one to save.)

https://gratefulgrazer.com/green-pasta/

12/17/2025

Making food a source of comfort, joy, and nourishment this holiday season. ❤️✨ From cozy breakfast casseroles to comfy-cozy soups and effortless sweet treats, these vegetarian recipes are great for Christmas or any winter celebration. They’re approachable, flavorful, and ready to fit into your life, whether you’re hosting last minute or just savoring a quiet morning at home.

- Sun-Dried Tomato Basil Strata Breakfast Casserole: savory, cheesy, and great for feeding a crowd
- Vegan Lemon Oatmeal with Maple and Pecans: bright, cozy, and festive for winter mornings
- Mushroom Gost Cheese Frittata: elegant but simple and full of flavor
- Baked Bries Puff Pastry Bites with Jam: warm, melty, and perfect for passing around
- Flexitarian Charcuterie Board: effortless grazing that feels festive (with minimal stress)
- Vegan Lasagna Soup: cozy, hearty, and always a hit for a holiday lunch
- Brown Butter Herb Stuffing: golden, fragrant, and instantly elevates any holiday meal
- Vegetarian Lentil Loaf: a protein-rich centerpiece that feels worthy of a celebration
- Brussels Sprout Orzo Pasta: seasonal, veggie-packed, and quick to make
- Chocolate Covered Dates with Peanut Butter: naturally sweet, no-bake, and ideal for last-minute treats
- Spiced Oat Milk Latte: warm, comforting, and the ideal holiday beverage for brunch or a cozy evening around the fire

🎄Comment “send recipe” to get a link to my recipe index sent to your DMs. You can also search for all of my recipes on my website (link in my profile!)

https://gratefulgrazer.com/recipe-index/

12/11/2025

Unsolicited food and body comments (think “should you really be eating that?” or “have you lost weight?”) unfortunately come up a lot at holiday gatherings. Here are a few ideas for how to respond, set boundaries, or simply change the subject. Prepping a few scripts for these scenarios helps with modeling a weight-inclusive, non-diet culture for yourself and everyone around you (kids included!).

❤️Comment ‘send post’ to get more sample responses sent straight to your DMs.

❤️ And if you’re looking for more personalized 1:1 support, schedule a free discovery call to learn more about my 6-month intuitive eating program. Link in my profile!

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Denver, CO

Website

https://www.gratefulgrazer.com/

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