Project Nutritionist

Project Nutritionist Nutrition education, dietetics, weight loss, sports nutrition, nutrition counseling, nutrition facts

New Jersey & New York Registered Dietitian(RD) with a Master's in Nutrition Counseling, specializing in Weight loss and Medical Nutrition Therapy.

Orthodox Christians entered Holy Week this week 🙏✝️ I know many of you celebrated Resurrection last Sunday, but we follo...
04/07/2026

Orthodox Christians entered Holy Week this week 🙏
✝️ I know many of you celebrated Resurrection last Sunday, but we follow a different calendar—so our Holy Week began this week

✝️Whether your spending most of your time in church or live streaming the services food (for sure) is the last thing on your mind

But having simple things prepared this week can help you attend services on time, save money, and avoid eating fast food —- these are some the meals I prepped this week

✨ At the same time- there are some traditions I LOVE, like falafel sandwiches after Good Friday services (my favorite), nabat soup(symbolizes new life and resurrection), and so so much meat 🤪 after church on Saturday

✨ Reminder that 1 week will never derail your progress 🙏
Have a blessed Holy Week 🙏🙏

04/01/2026

How to read a food label 101 … in a nut shell 💫 I posted this a year ago so I figured it would be a good reminder!

✨ the 5/20 rule is a quick guide to help you get an understanding on how to read a food label.
✨ 5% DV or less is considered LOW. Nutrients you WANT to be low are saturated fat, sodium, added sugars
✨ 20% or higher is considered HIGH. Nutrients you want to be high are things like vitamins, fiber, protein…

✨ And just to keep it in the spirit in lent, when you’re looking at the ingredients to see if something is vegan, if it says made in a facility with dairy that is just listed there for cross contamination purposes for allergies, doesn’t mean it has it in it!
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Week 5 of Lent ✨ Jesus Heals a Paralyzed Man 🙏Grocery list & Meal ideas inside>> SAVE this for later ••••••
03/23/2026

Week 5 of Lent ✨ Jesus Heals a Paralyzed Man 🙏
Grocery list & Meal ideas inside>> SAVE this for later
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03/19/2026

High Protein Avocado Toast for Orthodox Lent 🥑

🍞 Whole Wheat Sourdough bread by ~5g protein
🥑 3/4 avocado ~ 2g protein
🫘 1 cup kidney beans ~15g protein (and you don’t even taste it!)
🔥 I added chilli flakes and hot honey, other options can be arugula, cucumber slices, spinach etc

💭 Did you know your usual avocado toast will only keep you full for 2-3 hours, but adding beans to it (bc of the fiber, protein, & calories) can keep you full for up to 5 hours?! Such a game changer and I can neverrrrr have avocado toast another way lolol

Dietitian Approved Snacks, Vegan for Orthodox Lent✨save this for later ✨ •••••••
03/11/2026

Dietitian Approved Snacks, Vegan for Orthodox Lent
✨save this for later ✨
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Dietitian Approved Snacks, Vegan for Orthodox Lent✨ save this for later ✨•••••• • .snacks
03/11/2026

Dietitian Approved Snacks, Vegan for Orthodox Lent
✨ save this for later ✨
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03/09/2026

Dietitian Makes Vegan Taco Pizza (vegan for Orthodox Lent) for ✨ picky eaters ✨
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Disclaimer, you can definitely get creative with this, but I just used what I had 😂
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Taco Recipe:
Banza Pizza Crust
Can of fava beans(mashed) added olive oil, paprika, lemon, onion powder, garlic powder
Added shredded lettuce, jalapeños, olives, cucumbers
Would have been good super good with avocado(or guac) & tomato’s oh yeah you’re right
🍕1/2 pizza = ~500calories, 20g protein

✨ Tips for picky eaters especially during the fasts ✨
1. The fast isn’t supposed to be exciting , I think once you accept that, you may be open to try new things. No one is excited to eat beans or carrots with hummus but we do it bc it’s healthy and gives our bodies the nutrients it needs

2. Maybe try to cook things in a different way, for example this taco pizza made with fava beans (ful) fava beans are a staple for egys during fasts, but maybe making it into a pizza can make it more appetizing

3. Always offer fruits and veggies, even if they’re just eating fruits that will add on a ton of nutrients our body needs

4. Include them in decision making and make it interesting see what they like, and always offer what you make

5. And while you can easily get proper nutrition from a vegan diet, if they’re not eating the best, Give a good quality multivitamin during fasting periods

6. I know many LIVE on beyond burgers and vegan meats during the fasts, I would suggest to reduce that to a few times a week since they are ultraprocessed, and pair with a ton of fruits and veggies!
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Eat High Protein Without Meat ✨ Did you know starches also have protein 😱 sometimes choosing higher protein starches can...
03/02/2026

Eat High Protein Without Meat ✨ Did you know starches also have protein 😱 sometimes choosing higher protein starches can help us meet our goals better.
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The most common question I get is “How can I up my protein while I fast?” And while I’m not demonizing any food, Little swaps like this can definitely add up and increase your daily protein helping you meet your goals and stay satiated 👍
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Snack ideas for Orthodox Lent to help keep you full & manage blood sugar levels, using everyday foods 🙏🏻🙏🏻2 of the major...
02/19/2026

Snack ideas for Orthodox Lent to help keep you full & manage blood sugar levels, using everyday foods 🙏🏻🙏🏻

2 of the major concerns I hear during Lent((food wise!!)) is
1. Constantly hungry- if your diet is heavy on carbs and no other macronutrient, it’s very hard to feel full
2. Trouble managing blood sugar levels (if you have diabetes or pre-diabetes) it’s so important to pair a carb with a fat& protein. This will slow down the breakdown of carbohydrates which can help balance your sugar levels
Hope this helps 🙏🙏🙏
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Happy Lenten Season everyone 🙏🏻❤️✨ I recently watched a sermon bc I wasn’t exactly sure why the Orthodox Church abstains...
02/17/2026

Happy Lenten Season everyone 🙏🏻❤️

✨ I recently watched a sermon bc I wasn’t exactly sure why the Orthodox Church abstains from Meat & Dairy, the sermon explained that if we can’t abstain from most foods, how can we expect to abstain from sin - loved that and it makes total sense, our favorite foods that we can absolutely indulge in (esp as an Egyptian 🤪) have meat and dairy.

✨ The Vegan diet definitely reduces our choices significantly..it also allows us to focus on our physical health (IMO), since the Vegan diet is amongst the healthiest diets out there..

Here are some meal ideas to consume during this lent! Let me know if you try it ✨

Copts celebrate Epiphany on January 19, where we commemorate the baptism of Jesus in the Jordan river by St. John. Copts...
01/18/2026

Copts celebrate Epiphany on January 19, where we commemorate the baptism of Jesus in the Jordan river by St. John. Copts have lots of traditions that are practiced on this day, here are some foods we eat to celebrate and their symbolism 🍊🍊🍊
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Happy new Year everyone ❤️ here are my 2026 ins and outs!!! not to confuse this with actual goals which should be specif...
01/02/2026

Happy new Year everyone ❤️ here are my 2026 ins and outs!!! not to confuse this with actual goals which should be specific and measurable, what would you add/change?

2026 ins:
More Whole Foods- your body and hormones will thank you
Lift weights- this preserves & builds muscle especially for us millennials losing muscle on the daily 🤪
Cardio bc it isn’t “a waste”- just have some good music and it goes by quick
More weekday liturgies - they’re so peaceful
Bible reading - putting myself on a schedule bc I’m so terrible with this 😭
Self development books- audio books count!
Daily movement - increase your NEAT
Prioritize protein &fiber
Start working again! - I’ve gotten 100s of applications over the past year, I can’t wait to get back to work

2026 outs
Saying I’m a dietitian and I’m also Coptic 🤪 jk never
People who gossip- INCLUDING myself. I don’t want to know we’re all fighting some sort of battle🙅‍♀️
Comparison - it’s the thief of joy for sure
Fad Diets - I haven’t met a single person who’s has life changing results from a fad diet
Clutter- a clean home = happy mind
Negative self talk- if there’s something you wouldn’t say to someone bc it’s mean, then don’t say it to yourself
Perfection - don’t let perfect be the enemy of good
Doomscrolling = brain rot
Ultraprocessed foods as meals - pls stop having takis and a Diet Coke as a meal yikessss
Sharing kids on public social media accts- I recently shared a picture of my 2 kids and husband on my story bc I realized people don’t know much about me , but then I got anxiety that my kids were in the internet and I deleted it. It felt too unnatural.

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