Hope Brandt, RD - Hopewell Health 1:1 Nutrition Coaching

Home
United States
Tahlequah, OK
Hope Brandt, RD - Hopewell Health 1:1 Nutrition Coaching

Registered Dietitian specializing in behavior change, body image & mindset. Email me for 1:1 coaching

02/24/2026

✨DATES: MARCH 8 - 21✨

The Macronutrient Assessment Protocol will give you the data and tools you need to see sustainable body recomposition results 💪🏻

In 2 weeks with me, you’ll learn the simplest + most effective strategies for tracking macros, helping you lay the foundation for efficient progress.

NO MORE frustration from feeling like you’re doing everything “right” but not seeing results ☹️

And trust me, if tracking macros has seemed stressful or overwhelming in the past, you’re doing it WRONG!

The Macronutrient Assessment Protocol will simplify this process so that you can focus your effort on the behaviors that will *actually* produce results ✨

👉🏻This is a very hands-on program, so I’m only taking up to 10 people in this group!

Scroll through this post to read more details about the protocol and all the resources and support you can expect access to.

🥳ENROLL THROUGH THE LINK IN MY BIO🥳

& feel free to message me with any questions. Can’t wait to see you in the protocol! 💕

02/04/2026

A common theme in my client check-ins this week: feeling a loss of motivation.

It is always so interesting to me when I see the same struggle come up in numerous different check-ins. None of these people know each other or even live in the same state, but it’s like there’s just something in the air sometimes that everyone is feeling.

A loss of motivation at this point in the year is very common. You may not be seeing the results from your hard work yet. OR, things are just starting to get…BORING.

You know what I say to that? GOOD!!!! That means it’s working!

Reaching the level of consistency needed to see (and maintain) long term results will eventually feel kinda boring.

There is nothing wrong with that! And again honestly means you’re probably on the right track.

Boredom, lack of motivation…these are feelings. And feelings come and go like waves in the ocean. We don’t ultimately control our emotions.

But we do control our actions. And good news? Our actions do eventually influence our emotions. So if you’re feeling “meh” right now, keep going. Keep being consistent! Keep doing the next right thing.

And motivation will return. And the results are inevitable as long as you’re patient enough to allow yourself to start seeing them.

I have an entire podcast episode over this concept of consistency. DM me and I’ll send you the link to listen! Or just search through my That’s Healthy?! podcast episodes 💖

(Fun fact: Temperature by Sean Paul was the very first ringtone I bought on my pink rzr flip phone in 8th grade 💅🏻)

01/26/2026

Suuuuuuper simple but delicious!! The entire fam loved this one 🫶🏻

🍝Spaghetti Squash Bake

Serves 6

-2 spaghetti squash, seasoned & roasted
-2 lbs lean ground beef
-28 oz marinara sauce of choice
-1 cup shredded mozzarella cheese
-1/2 cup grated Parmesan cheese
-Italian seasoning, to taste
-salt, pepper, garlic powder, to taste
-red chili flakes, to taste
-1-2 tbsp olive oil

-Preheat oven to 400. Split the spaghetti squash lengthwise & scoop out the seeds.
Put the squash halves on a sheet tray. Drizzle each half with olive oil and season with salt and pepper. Roast split-side down in the oven for 45 min - 1 hr, or until fork tender. (This can be done ahead of time or the day before.)

-Heat a large Dutch oven over medium-high heat and brown your ground beef. Once no pink remains, season with salt, pepper, garlic powder and Italian seasoning, to taste. Add the marinara sauce and mix; adjust seasoning as needed.

-Once squash is cool enough to handle, use a fork to remove the insides. Scoop into the meat & sauce mixture and stir together.

-Add the mozzarella & parmesan cheese, reserving enough to sprinkle over top. Once everything is mixed together, top with the remaining cheese and garnish with red pepper flakes & Italian seasoning.

-Broil on high for 3-5 minutes, or until cheese starts bubbling & turning golden brown. Remove from oven and enjoy!

01/23/2026

Buffalo Chicken Casserole:
Serves 4-6

Ingredients:
~6 cups cubed sweet potatoes (or enough to fill 2 large sheet trays)
~8 chicken thighs (or use the meat from an entire rotisserie chicken for a shortcut)
~1-2 bundles of kale, de-stemmed (dinosaur or curly)
~8 slices bacon
~1/2 lemon, juiced
~1/3 cup buffalo sauce (more or less depending on desired spice level)
~1/2 cup ranch (homemade or store bought)
~cooking oil, salt, pepper, garlic powder to taste

Garnish:
~additional crumbled bacon
~additional ranch dressing
~additional buffalo sauce
~1 bundle green onions, chopped

Directions:
▫️Preheat oven to 400. Chop sweet potatoes & toss with olive oil & salt. Roast for 20-30 minutes until fork tender. Once cooked, lower oven temp to 350
▫️while potatoes roast, cook your bacon and reserve about 2 Tbsp of fat to cook the kale in (or use any other cooking oil). Chop into homemade bacon bits
▫️ cook seasoned chicken thighs, searing on each side until internal temp reaches 165, or de-bone & chop rotisserie chicken. Mix chopped chicken with ~1/2 cup ranch & ~1/3 cup buffalo sauce
▫️sauté kale seasoned with salt & garlic powder until just wilted and deep green in color. Mix with juice from 1/2 lemon and get ready to assemble casserole
▫️in a large baking dish, start layering the casserole with sweet potatoes on the bottom, then kale, then bacon, then chicken, then light toppings of buffalo sauce & ranch
▫️return assembled casserole to the oven to bake for ~25 minutes at 350. Remove and garnish with green onion and additional bacon bits. Enjoy!

Why is this meal a nourishing choice for the postpartum period? Look in the comments! 😊

01/14/2026

GREEK STYLE CHICKEN & VEG BOWLS 😛

Posted a similar meal on my stories a few days ago so thought I’d bring it to the feed.

Swipe for the recipes!

A craveable PEC Plate ✨

01/06/2026

✨EAT ENOUGH PROTEIN AND FIBER WITHIN AN APPROPRIATE CALORIE RANGE✨

That’s it. Focus on these 3 components (protein, fiber, appropriate calorie intake to match your goals) and results are inevitable.

(Also Evlo members, all these recipes are on the platform!! Give one a try this week if you haven’t utilized the recipe section yet!! 🫶🏻)

01/01/2026

TLDR; .7 g per lb body weight (or goal weight, if necessary) is the golden number to aim for. Less isn’t reaching sufficient muscle protein synthesis, but more won’t hurt.

If you don’t care about building muscle or any of the benefits you can experience from higher protein intake, then the RDA recommendation of .8 g per kg is adequate to prevent deficiency.

I released a podcast episode today breaking down this rec, explaining why protein recommendations can be so different, and detailing what to prioritize when it comes to protein.

The newest episode of my podcast “That’s Healthy?!” titled Updated Protein Recommendations: How Much Do You ACTUALLY Need? out now and available wherever you listen 🎧 🙌🏻

12/30/2025

What a dang year!!!!

Thinking all the way back to January 1st of this year, one of the scariest days of my life, it’s clear this year has been all about priorities.

Learning and remembering what’s truly important in life: Living into personal values, the health and wellbeing of you and your family, and community.

I am heading into 2026 truly blessed by the lessons 2025 has taught me.

We saw an abundance of answered prayers this year. We moved to Louisiana, had our precious& healthy second daughter, and get to be so much closer to our friends and family.

Truly, truly could not ask for more.

I am so thankful for every one of you and wish each of you a Happy New Year. Can’t wait to see what 2026 has in store 💕

12/16/2025

When I stopped identifying as a perfectionist and started identifying as a person who gets it done…it’s amazing how much…actually got done? Funny!

12/12/2025

Surprise surprise, it’s less about nutrition facts and more about mindset shifts 👀

12/11/2025

Should sleep be a top priority? YES.

Does life always allow optimal circumstances? Nope.

Lack of sleep is a hurdle that soooo many people deal with, but awareness and adaptability are KEY in achieving long term progress.

Need some help strategizing? I’m taking a 1:1 clients 💪🏻 schedule a free initial consultation through the link in my bio 🩷

12/02/2025

Those first few periods after getting your cycle back postpartum just hit different amirite

Address

Tahlequah, OK

Website

https://hopewellhealth.online/

Alerts

Be the first to know and let us send you an email when Hope Brandt, RD - Hopewell Health 1:1 Nutrition Coaching posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Hope Brandt, RD - Hopewell Health 1:1 Nutrition Coaching:

Shortcuts

Want your practice to be the top-listed Clinic in Tahlequah?