Full Plate - Nutrition & Wellness

08/20/2022

Healthy sheet pan pancakes! Great for feeding a crowd or prepping breakfast for the week! And you’re basically eating almonds, eggs, and healthy fats in pancake form so it’s a win-win 😁

Whisk together 5 eggs, 2 tsp vanilla extract, 1/3 cup avocado oil, and 1 cup milk (I used unsweetened almond milk)

In a separate bowl, mix 3 cups almond flour, 1 tablespoon baking powder, 1 teaspoon salt, and 2 tablespoons flour of choice (coconut, oat, whole wheat, or all purpose)

Add the dry ingredients to the wet and fold until just mixed. Pour batter into a 11x7 baking sheet lined with parchment paper, spread evenly.

Sprinkle with fruit and/or chocolate chips. Bake at 400 degrees for 13-16 minutes.

Cut into squares and enjoy topped with more fruit, nut butter, Greek yogurt, or maple syrup!

08/12/2022

No bun, no problem!

We had turkey burgers for dinner! I had mine with cheese and avocado over a salad. Potatoes roasted in olive oil, salt and pepper on the side.

Unpictured: a gallon of ketchup 🙈🙈🙈

*

08/05/2022

One of my favorite, balanced, high protein breakfasts to grab on the go. This is a cottage cheese with trail mix sprinkled on top. A filling combination of protein, fiber, and healthy fat that keeps me satisfied until lunch!

I try to choose a “natural” trail mix with less added oil and sugar whenever possible—but I don’t let perfect be the enemy of good when I’m in a pinch.

Check out the label—19gm of protein in the cottage cheese alone (trail mix added 10gm of plant protein 💪), all for ~430 calories.

08/03/2022

This cheesy Italian chicken gives you all the deliciousness of a baked pasta dish without the heaviness!

Pound a chicken breast flat, sprinkle with mozzarella cheese and roll up. Coat in a light brushing of olive oil and Italian breadcrumbs. Bake at 350 for 30 minutes, cover with your favorite marinara sauce and bake another 10 minutes (until cooked through!)

08/02/2022

Easy and healthy farro chickpea salad!

fullplate_rdn • Original Audio

07/27/2022

Balance. I have 2 young kids and not every meal we eat is pulled straight from a clean eating cookbook!

The tater tots brought the kids to the table and we all ate some (and my picky eater ate all of his green beans!) Maybe we can learn something from the kids—food should be fun and enjoyable, not a punishment. And yes, you can live a healthy life with a few tater tots involved.

07/21/2022

Dinner doesn’t get easier than this! Ready in 10 minutes flat and totally balanced.

Rice cooked in the instant pot, topped with red pepper hummus and turkey meatballs (heated in the microwave! 🤫)

I paired it with a quick and easy side salad of romaine, cukes, olive oil, and balsamic.

Dinner is served!

07/21/2022

This is how I’m drinking my water today…🍉🍉🍉

07/20/2022

Let’s talk fat!

Your body NEEDS fat for so many functions. Did you know that your healthy salad is actually even better when you add a source of healthy fat? This is because the fat helps your body more efficiently absorb all the amazing nutrients in your veggies. Without a fat source, you’re selling yourself short on fat soluble vitamins A, D, E, K, and several other nutrients that prefer to “hang out” with fat.

Of course, excessive dressing, bacon, and cheese can quickly make your healthy salad as caloric as a burger and fries. I try to stick to one or 2 sources—here I added a sprinkle of feta cheese and a drizzle of extra virgin olive oil to my salad.

Delicious, healthy, and I know I’m getting all the good stuff from my pile of veggies!

07/19/2022

Do you meal prep? I have to admit, I’m hit or miss…but I never regret it when I take the time to prep a few healthy breakfasts and lunches I can grab on my way out the door.

This prep was so easy…I seasoned and baked a few chicken breasts while roasting a sheet pan of broccoli in olive oil, salt, and pepper. While that was cooking I threw some rice in the instant pot, then mixed it with some cauliflower rice. I topped it off with a drizzle of store-bought teriyaki sauce and I had lunch for a few days! Super easy and tasty (not to mention way cheaper than the questionable salads I can buy at work) and holds up well in the fridge.