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Risk Nutrition Co.

At Risk Nutrition Co., we believe that nutrition isn’t about restriction—it’s about freedom.

We help busy professionals and recreational athletes fuel their bodies in ways that are realistic, empowering, and sustainable.

12/05/2025

If you've ever wondered how much you should be eating to feel good, perform well, and maintain your progress—this one’s for you.

Maintenance nutrition isn’t a pause—it’s the foundation.
It’s the point where your body runs smoothly, your mind feels clear, and food becomes a source of fuel and freedom.

In this post, we break down:

What maintenance nutrition really is

Common signs you're not eating enough

Why eating more may be the key to more energy, better workouts, and fewer cravings

General ranges to help you estimate your needs (spoiler: it’s probably more than you think!)

You don’t have to guess. There's a data-driven way to find and optimize your maintenance range!

Your body deserves support—even when you're not chasing a new goal.

Not sure if you're eating enough to maintain—not just survive?
Apply for coaching or send me a message. I’d love to help you find your maintenance sweet spot.

22/02/2025

It's 6 pm, you've had a long work day. You open your fridge planning to use the chicken you prepped for a quick and easy dinner... only to find that your spouse/child/roommate got to it first and you've got ~2 oz of chicken but need to eat at least 40 g to meet your protein goal... What do you do?

In these moments, it's really easy to succumb to saying "f*ck it" and resorting to ordering take out or eating a small girl dinner that doesn't meet your protein needs.

But what if you knew that you already planned for situations like this?

You'd be confident knowing that:
✅ You stocked up on frozen chicken breasts that you can warm up in the microwave.
✅ You have high-protein staples like greek yogurt, cottage cheese, or other protein bars that you can easily add to your dinner or eat alongside it.
✅ You are able to get a little creative because you have enough options to pivot effectively.

OR, maybe you already have a default plan for when you're running low on protein options because:
✅ Chick-fil-A is just down the road and you can order large naked nuggets and have enough protein to add to your meal in a pinch.
✅ You and your partner/roommate agree that when you're exhausted and out of food to cook, they'll run over to Chipotle to get you both chicken burrito bowls.
✅ The grocery store up the block has rotisserie chicken right at the front of the store for your partner/roommate to pick up on the way home.

These aren’t just nice-to-haves—they’re game-changers when you’re working toward performance goals while juggling life.

Struggling with scenarios like this?
✨ That’s where I come in. I help busy professionals build flexible nutrition habits that actually work for their lifestyle.

07/02/2025

Struggling to hit your fiber goals? Save this cheat sheet for an easy way to add more fiber to your day!

Getting enough fiber isn’t just about digestion—it helps keep you full, stabilizes blood sugar, and supports long-term health. Aim for 14g per 1000 calories and build your meals with fiber-packed foods like fruit, veggies, beans, and whole grains.

What’s your go-to high-fiber food? Drop it in the comments! ⬇️

03/02/2025

Are you hitting your fiber goals? The best way to boost your intake is by focusing on whole foods—think fruits, veggies, legumes, and whole grains. These naturally fiber-packed options offer bonus nutrients that fiber-fortified products just can’t match. While “high fiber” labels might help in a pinch, choose real, wholesome sources whenever possible to keep your digestion and overall health on track! Fiber cheat sheet coming soon!

23/01/2025

💡 10 Things I’ve Learned About Nutrition, Fitness, and Mindset Over 10 Years 💪

Maintaining a 60+ lb weight loss hasn’t always been easy, but it’s been one of the most rewarding journeys of my life. Swipe through to see the top lessons I’ve learned about nutrition, fitness and body image over the last decade!

✨ Whether you’re just starting your journey or working on maintaining results, remember: lasting change comes from sustainable habits, not quick fixes.

What’s one thing you’ve learned about fitness, nutrition, or mindset that’s helped you? Share it below!👇

👉 Ready to transform your habits and achieve YOUR goals? Let’s work together! Apply for coaching today at betherisk.com

19/01/2025

Fuel Your Body, Stress-Free: 40g Protein Without the Guesswork! 🥗💪

Nutrition doesn’t have to be overwhelming. Here’s how to simplify and hit your protein goals with ease—without needing to track!

🔑 Key Tip: Focus on the basics. Weigh cooked portions (or eyeball it!) and aim for 0.7–1.0g of protein per pound of body weight.

Why it matters:
✅ Build strength & lean muscle
✅ Stay full longer (goodbye, mindless snacking!)
✅ Recover like a pro

Some targets by bodyweight:
120 lbs: ~85–120g/day
150 lbs: ~105–150g/day
180 lbs: ~125–180g/day

💡 Comment your favorite high-protein meals or snacks!

We'll go first: sirloin steak, protein pancakes, and cottage cheese! 🥩🥞

Do you struggle to get enough protein?

18/01/2025

Protein is essential for building and maintaining muscle, supporting cellular processes, and fueling your strongest self.

Swipe to learn how much you need and where to find it! 💪

18/01/2025

Protein is essential for building and maintaining muscle, supporting cellular processes, and fueling your strongest self. Swipe to learn how much you need and where to find it! 💪

18/07/2022

I've recently received a lot of questions about how to approach and track macros while eating out. When eating out, I simply prioritize getting in lean protein, veggies, and a dense carb. Sometimes I may choose a more indulgent food, but I often don't vary from what I eat at home because I know what my body needs.

When (if) tracking, make it simple.
✅ Chose a lean protein source.
✅ Choose one or more veggies.
✅ Account for extra oils in cooking.
✅ Estimate, but don't sweat the small stuff.

Pictured is my latest meal while out running errands.

I've spent some time tracking macros so I've got a solid sense of eyeballing portions, so I estimated about 150g of cooked/200 g of raw chicken. From there, I logged between 100-150 grams of the veggies based on estimated weight. I always add a tbsp of olive oil to account for oils used in cooking. And that's it.

Is it perfect? Nope. But it doesn't have to be. I could be +/- 100 calories... But even if I'm undertracking by 200-300 calories, one inaccurate meal is hardly going to make a difference in the long run toward my goals.

Simple nutrition is joyfilled nutrition.
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