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Messer Strength & Nutrition

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Milford, NH
Messer Strength & Nutrition

"Dietitian Mom & Strength Coach Daughter | Transforming Lives Together 🌱💪"

06/27/2025

Super Easy Meal Prep Breakfast Bake 💚🍳

This breakfast bake made my mornings SO much easier (and tastier!) this week 🙌

✨ Sauté your favorite veggies – I used a combo with sun-dried tomatoes, rosemary, and a few flavorful spices that made this breakfast really stand out.
✨ Pour over scrambled eggs (or egg whites if you want an extra protein boost!)
✨ Bake, slice, and done ✅

I had 4 slices prepped and paired one with avocado toast Monday through Thursday—and honestly, I was excited for breakfast every single day. You can switch up the veggies and spices weekly to keep it fresh. See four steps in photos 😇

🥑 Bonus: For anyone avoiding eggs, you can swap in Egg Beaters or a plant-based option like Just Egg!

Simple, customizable, and satisfying 🌱

06/23/2025

Savory Breakfast Oat Muffins 🌿🥕🧁
A fun alternative to the usual sweet muffin — and packed with veggies + nutrients! These are great for grab-and-go breakfasts or snacks.

🥕 Shredded carrots
🥒 Zucchini
🥚 A couple of eggs (or swap flaxseed for a plant-based option)
🌾 Oats (next time I’d blend more into flour for a softer texture)
🧀 “Meal booster” cheese powder (leftover from prepping lightweight, high-protein dinners for the John Muir Trail — if I’m carrying dinner on my back for 3 weeks, every ounce matters!)
☀️ Sun-dried tomatoes — the key flavor boost
🌿 A touch of rosemary
🌻 Sunflower seeds for crunch

Tip: Be sure to spray your muffin tin well!

With garden zucchini about to come in fast and furious, this is an easy way to put it to good use 🤩

06/17/2025

Would oatmeal by any other name taste so sweet? 💛🍌🍫

How about muffins, baby cakes, breakfast or snack—either way, they’re just oats in disguise! 😄

These Chocolate Banana Oatmeal Muffins with Pecans are one of my favorite ways to bake up a batch of oatmeal in fun shapes. Somehow, they’re way more appealing (and portable) than a simple bowl.

Perfect for grab-and-go mornings, pre-workout snacks, or when you just want a little something cozy.

06/15/2025

🔥 Father’s Day always feels like the unofficial kickoff to grilling season in our house! This year I’m extra excited because we added a flat griddle attachment to our grill, and it’s a total game-changer.

No more threading veggies onto skewers then watching them fall of into the flames 🔥 —just toss them straight onto the griddle and let the magic happen alongside the rest of the cookout favorites. 🌽🍄🥒

Filling half my plate with veggies has never been easier—or tastier. Everything just so much better when it’s cooked on the grill. Did I mention a clean kitchen? 😃

06/11/2025

One of the biggest challenges of a long-distance backpacking trip like the John Muir Trail is balancing high energy expenditure with the need to carry everything on your back—including all your nutrition. 💪🥾

That’s why I’m so grateful to for sending us an incredible variety of snacks to try out on the trail! From Jalapeño Hot to Teriyaki, Sweet & Spicy, and Buzzin’ BBQ, we’ll be taste-testing it all—and sharing our favorites as we go. 🌶️🍖

They also sent some high-carb corn snacks (hello BBQ Ranch and Salted!)—perfect for replenishing sodium lost while sweating it out in the high Sierras. Electrolyte replacement + hydration = key to feeling good out there. 🧂💦

I’ve worked too hard to build muscle to break it down on a hike, so high-quality protein like dehydrated turkey or beef jerky is a must. It’s light, portable, and packs a protein punch.

The 4-lb bag of Sweet & Spicy Turkey Jerky we received? The freshest and most flavorful jerky I’ve ever had. 😍 Their sticks are also amazing for travel, post-workout snacks, or busy days on the go—my clients love them too! Especially anyone looking to balance blood sugars (they have no sugar varieties) or for hitting protein goals.

Stay tuned for our trail-tested favorites—and thanks again to for fueling the adventure! 🏕️🗻💪

05/20/2025

Exciting news! will be bringing good vibe energy to my office every Sunday morning.🧘‍♀️✨ a gentle yogi with a heart of gold 💛 her classes will be the perfect way to start your week off on in the right frame of mind.

05/06/2025

Roasted Cauliflower = Veggie Success

One of my favorite ways to make sure I’m getting enough veggies in during the week? Roast them ahead of time!

I like to prep a big batch of cauliflower (or any veggies, really) over the weekend, then reheat portions during the week. It’s one of my go-to strategies for staying on track with balanced meals—because let’s be honest, when veggies are already cooked and ready to go, I’m way more likely to eat them!

There’s just something about roasted veggies—they’re sweeter, crispier, and somehow more satisfying than raw IMHO. If you’re tired of salads or crunching on raw carrots, give roasting a try. It’s a simple switch that can totally change how you feel about vegetables.

Bonus: Roasting can help veggies appeal to both kids and adults. That natural sweetness that comes out in the oven is so good.

Have you roasted cauliflower lately?

05/05/2025

Mom Cheat Code Activated: My daughters always said I should write a cookbook just for oatmeal hacks—here’s one of my go-tos! Oatmeal baked into fun shapes. 🍓

This week’s make-ahead breakfast for my husband:
Oatmeal baked into baby bundts with cinnamon, strawberries, a scoop protein powder 💪, walnuts, an egg, unsweetened almond milk and a splash of maple syrup.

They’re portable, delicious, and blood-sugar-friendly. Just add a serving of Greek yogurt in the morning and boom—breakfast is served.

04/30/2025

Carrot Cake Muffins — Dietitian Style!

🥕 Shredded carrots, oat flour, bananas, applesauce, cinnamon, raisins, and just a touch of maple syrup made these naturally sweet, fiber-filled, heart-loving muffins a hit at our house. Add walnuts if you like them. We have one hater. 🤣

💚 Whole grains, and plenty of flavor.
🤷‍♀️ Did I measure anything? Of course not.
🤔 Would I make them again the exact same way? Probably not - they tasted great but I don’t have the exact recipe 😅

✔️ Were they moist and gone in a flash? You bet.

Tip: They might keep for a few days in an airtight container… but ours didn’t last that long!

04/28/2025

I’m a sucker for BBQ sauce!

Here is a Quick, cozy meal idea: Barbecue Shepherd’s Pie with a healthy twist!

I sautéed 98% lean ground chicken with onions, carrots, and celery, then stirred in some barbecue sauce for a smoky kick. Once everything was cooked through, I topped it with mashed potatoes — skins left on for extra fiber and iron — mixed with a splash of unsweetened almond milk to keep it creamy without the extra saturated fat.

Heart-healthy was the name of the game here, but still big on flavor and low on time commitment! My happy place 😂

Feeling crazy? Swap regular potatoes for mashed sweet potatoes for an extra boost of color, nutrients, and sweetness.

Nice & Easy - that’s my style. 🤣

#❤️HealthyComfortFood

04/06/2025

🌟 Get Ready to Train Like a Pro This Summer! 🌟

🏋️‍♀️ Lauren has openings this summer while her WPI athletes are on break! She’s offering a 6-week mesocycle for high school and college athletes running from May through the end of June. This program also includes an Athlete Fueling Brief with Jen Messer, Registered Dietitian to help optimize nutrition for peak performance.

If you know a student-athlete who wants to stay fit, get stronger, and train smart over the summer—send them her way! This is a great opportunity to train with a collegiate strength coach who knows how to balance performance with long-term health.

Athlete Performance Training is designed to help you move better, get stronger, and dominate in your sport.

✔️ Customized workouts
✔️ Focus on injury prevention
✔️ Sport-specific conditioning
✔️ Built for your goals and your level

📍 Training in Milford or New Ipswich, NH
📩 Message Lauren to learn more & reserve your spot!

04/04/2025

Make-Ahead High-Protein French Toast Bake 🍞🍁

Busy mornings? No problem! This baked French toast is high in protein, super easy to prep, and way faster than flipping each piece one by one.

✨ What’s inside?
✔️ Ezekiel bread (5g protein per slice!)
✔️ Egg + egg whites for extra protein
✔️ Unsweetened almond milk
✔️ A little mashed banana + applesauce for natural sweetness
✔️ Cinnamon + vanilla extract + a dash of maple syrup for flavor
✔️ Topped with whole cranberries for a pretty, tart touch!
✔️ If you wanted extra protein, you could add a little bit of vanilla protein powder. I didn’t.

⏳ How to make it:
1️⃣ Cube the bread and place it in a sprayed baking dish.
2️⃣ Mix the eggs, almond milk, banana, applesauce, cinnamon, vanilla and maple syrup.
3️⃣ Pour over the bread and let it soak in.
4️⃣ Bake at 375°F for ~25 minutes.
5️⃣ Serve with vanilla yogurt for an extra protein boost!

Perfect for meal prep and packed with flavor—who else loves French toast? 🙋‍♀️

Address

Milford, NH

Opening Hours

Monday	8am - 10am
Tuesday	4:30pm - 7pm
Wednesday	4:30pm - 7pm
Thursday	4:30pm - 7:30pm
Friday	4:30pm - 7:30pm
Saturday	8am - 2pm

Telephone

+16037148658

Website

http://jenmessernutrition.com/

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