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

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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

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

12/01/2025

Consistent action is required to see results. But consistent action isn’t possible without unwavering CONFIDENCE in your approach.

How can you remain committed to a process you’re constantly questioning?

This is the power of following the SCIENCE OF BODY RECOMPOSITION.

Once you KNOW what drives results, you can remain steadfast in those behaviors, despite discouragement, despite counter influences, despite opposition.

This is the definition of consistency. But you can’t be consistent without clarity & confidence in your approach.

This opportunity to find clarity & confidence in the process is what I offer in my 1:1 Nutrition Coaching.

Because when you put your effort into the most effective places, you can rest assured that results are inevitable 🙌🏻

My Black Friday coaching sale ENDS TODAY and offers up to 3 MONTHS of FREE 1:1 Nutrition Coaching:
👉🏻BUY 3 months, get 1 FREE
👉🏻BUY 6 months, get 2 FREE
👉🏻BUY 9 months, get 3 FREE

It would be an honor to work with you through this transformative process. I will be with you every step!

11/27/2025

My annual Thanksgiving post to kick off holiday eating 🤎 take what you need and let’s make it not so serious, k? One day of eating never has the power to make or break you!!

Today I am most thankful for my family, friends, home, and meaningful profession with which God has blessed me.

What an incredible life 😭 and if you’re reading this, I am thankful for YOU. I hope today gives you a chance to experience peace, love & gratitude, however that may look 🫶🏻

11/04/2025

Here’s the recipe👇🏻

Protein Power Plate (Zoe’s Copycat)
Serves 4-6
Ingredients: 
Greek Chicken:
-2 lbs chicken breast
-2 Tbsp olive oil
-Greek seasoning of choice (I like Cavender’s)

Feta Slaw:
-1 head green cabbage, shredded
-1 bundle green onions, sliced
-4-6 oz feta cheese crumbles
-1/2 cup olive oil
-1/2 cup red wine vinegar
-2 tsp Greek seasoning (I use Cavender’s)
-1 tsp minced garlic

Caramelized Onions:
-5 white or yellow onions, thinly sliced
-1/2 cup chicken broth
-2 Tbsp olive oil
-1 tsp salt

Directions:

1. Thinly slice onions and heat a large skillet over medium heat. Add the olive oil to the pan and once the oil is shiny and hot, add the onions. Stir occasionally, ensuring onions do get some color but don’t burn. After about 10 minutes, add 1 tsp salt and stir. From there, let onions continue to cook for another 30 minutes to an hour, stirring occasionally and deglazing the pan with ~2 Tbsp chicken broth about every 15 minutes, or as needed. You’ll know you need to deglaze the pan when onions are sticking to the bottom of the pan. Onions are done once they are very soft and the color of caramel. Remove from the pan and set aside.

2. While onions cook, make the Feta Slaw. Shred your cabbage and thinly slice your green onions. Add to a large salad bowl. Combine olive oil, red wine vinegar, Greek seasoning and garlic in another small bowl and whisk to combine. Pour over the cabbage and green onions, add feta crumbles and toss to combine. Store in the refrigerator until ready to serve.

3. Prep your chicken: season all sides with Greek seasoning and heat olive oil in the same pan you used for your onions. Slice chicken or cook whole - your preference. Cook chicken on both sides for 3-6 minutes, depending on the size. Chicken is done when internal temp reads 165 degrees F and juices run clear.

4. Plate all elements together as desired and ENJOY!

Address

Tahlequah, OK

Website

https://hopewellhealth.online/

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