Nutrition by Laura LLC (2025)

05/02/2021

20 minute Chicken Satay Bowl⁣
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Healthy eating doesn’t have to take a ton of time, just a little planning. Plan yummy dinners for the week leaving the easiest ones for your late nights. When in doubt throw it in a bowl. ⁣
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When building a meal think: ⁣
⚡️Complex Carb⁣
💪🏼 Protein⁣
🍆C🍎O🫐L🥦O🫑R⁣
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What’s in the bowl?⁣
Sautéed Chicken Breast⁣
3 minute Microwave Brown Rice⁣
Peanut Salad Kit (highly recommend)⁣
Sliced Cucumber⁣
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18/11/2020

𝐕𝐞𝐠𝐠𝐢𝐞-𝐅𝐢𝐥𝐥𝐞𝐝 𝐅𝐚𝐫𝐫𝐨 𝐰𝐢𝐭𝐡 𝐂𝐡𝐢𝐜𝐤𝐞𝐧 𝐚𝐧𝐝 𝐋𝐞𝐦𝐨𝐧 “𝐉𝐮𝐬”⁣
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🌾Farro! An ancient grain that is slightly nuttier and has more texture than brown rice. High in fiber, plant-based protein, and a variety of vitamins and minerals (zinc, magnesium, and niacin). Although it has been around for the last few centuries, it's gaining popularity over the last few years due to its delicious taste, but also health benefits. If you haven't tried it, give it a go!⁣
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🥕🥬🥦Veggies: More the merrier! Dump whatever's in the fridge. Ideally, we want to "eat the rainbow"- skittles, again, was on to something. But really, eating a variety of fruits and veggies that are all sorts of colors ensures that you're getting a variety of vitamins, minerals, antioxidants, and phytonutrients. ⁣
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🍗Chicken Breast: (skinless) is a lean protein and cooks up in just a few minutes. Protein is not only important for growth and repair, but also contributes to satiety- your fullness feeling. Do yourself a favor and get a meat thermometer- it's a game changer. If you don't have chicken, no biggie, substitute any protein and the dish will be just as delicious. If you are looking to make this vegetarian, add your favorite beans to the farro mixture!⁣
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This dish can go so many ways. Make it your own and let me know what you come up with!⁣
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📝Recipe Link in Bio⁣
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11/11/2020

𝐏𝐚𝐧-𝐒𝐞𝐚𝐫𝐞𝐝 𝐒𝐚𝐥𝐦𝐨𝐧 𝐰𝐢𝐭𝐡 𝐂𝐨𝐮𝐬𝐜𝐨𝐮𝐬, 𝐊𝐚𝐥𝐞, 𝐚𝐧𝐝 𝐋𝐞𝐦𝐨𝐧𝐲 𝐇𝐞𝐫𝐛 𝐃𝐫𝐞𝐬𝐬𝐢𝐧𝐠⁣
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This was an off-the-cuff dinner that turned rather delicious. As always, it's also nutritious.⁣
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🌾Couscous: It's often thought of as its own grain, however, it is actually mini steamed pasta spheres. It's very quick to prepare and can take on a variety of flavor profiles. Since this recipe calls for whole-wheat couscous, you're getting that extra fiber, vitamins, and minerals that are often stripped down during the processing of wheat. ⁣
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🥬Kale: I'm sure you've heard of it, give it a try. A very-dark leafy green with fiber, Vitamin A, Vitamin K, Vitamin C, Calcium, and Iron. Tip: finely chop your kale to help it cook down faster and be easier to eat. Careful not to overcook it, otherwise you'll destroy the vitamins and minerals.⁣
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🍣Salmon: A fatty fish rich in omega 3 fatty acids (EPA and DHA) which are essential to the diet. Omega 3s have several health benefits such as decreasing inflammation, helping lower blood pressure, and reducing the risk of certain cancers. It's recommended to eat fatty fish 1-2 times per week.⁣
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📝Recipe Link in Bio⁣
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04/11/2020

Now, I know there are about 3 thousand chili recipes out there.. so here's another to try! Also, hi! I'm back from my social media/website hiatus. ⁣
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It's fall, the leaves have changed, the weather is getting colder, days are getting shorter, and seasonal depression is setting in- so cheer yourself up with a nice big bowl of Slow Cooker Chili!⁣
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🍂Remember all foods are healthy and can fit in a healthy diet- I'll keep reminding you.⁣
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💪🏼Lean Protein: ground turkey breast and grass-fed ground beef. Grass-fed beef has a slightly better fatty acid profile than its conventionally fed counterparts. Plus 3 types of beans in the chili for extra gains⁣
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🍂Fiber, Fiber, and more Fiber: Beans have a ton of fiber, which we know is fabulous for our gut microbiome and colon health!⁣
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🍅Lycopene: an antioxidant in the carotenoid group that is found in red and pink foods. Tomatoes are a rich source of lycopene. Antioxidants help negate the damaging effects of free radicals, which create oxidative stress in our bodies. When there is too much oxidative stress, over a long period of time, many chronic diseases can arise.⁣
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📝 Recipe Link in bio⁣

11/05/2020

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🚨important update 🚨⁣⁣
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I’m thrilled to announce I’ve partnered with Case Specific Nutrition! A Pittsburgh private practice with multiple office locations throughout the burgh. I’m really excited to get started with them and help even more individuals achieve their best version through food and nutrition. ⁣⁣
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I’m now in network with many major insurance companies, which means your visit could be covered up to 100%! Whether you want to gain more muscle, take control of your diabetes, make sustainable changes to support a healthy lifestyle or simply need help finding a place to start. No person is the same, so no plan is the same. Let’s tackle those health goals by working together with evidence-based practice and individualized counseling! ⁣⁣
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During Covid,and for the foreseeable future, I’m able to see clients virtually through a HIPAA compliant video service - so no excuses 😉⁣⁣
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I’m here to help so reach out if you’re interested! ⁣⁣
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27/04/2020

🍌Banana Bread Muffins🍞⁣
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Yes, I've succumbed to the quarantine baking posts. BUT in my defense, I did make these once before 😷. Since then I've made them once a week. Life is better with banana bread muffins. ⁣
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My true RD fashion I’ve attempted to make these healthyish. I like the challenge and I think I’ve succeeded. Try them out and let me know!⁣
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Recipe link in bio (looking for other recipes? Scroll down through the posts!)⁣
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@ Pittsburgh, Pennsylvania

15/04/2020

🍌Quarantine Snacking Guide🥜

Have a set meal time routine. Try and focus on 3 meals and 1-2 snacks depending on activity and hunger levels.

📍Be nice to yourself: we’re living in a strange time and the last thing you want to do is completely revamping your diet/lifestyle. Control what you can and don’t freak out. All things come to an end, let’s hope it’s getting closer!

📍Pair carbohydrates and protein together for a balanced snack that’ll keep you energized, feeling full, and ready to tackle your quarantine activities 🧩

📍Pre-portion snacks: let’s use a plate ( ), scoop some hummus and place some pita chips on the plate then take the plate somewhere else.

📍Give yourself a true break, take 5-10 min to enjoy your snack away from your desk/computer/email/phone. Reset, eat, and then go back to work.

📍Eat when you are hungry: don’t wait until you are ravenous! Having 1-2 snacks throughout the day can help curb hunger until your next meal so you’re less likely to be starving and thus tend to overeat!

📝full blog link in bio

13/04/2020

🍝 Bolognese/Meat Sauce 🍝 over whole wheat spaghetti with peas, fresh tomatoes, parsley and a side 🥗

What better way to ease the monotonous quarantine days than getting creative in the kitchen and making delicious food?

This is hands-down the best pasta sauce I’ve ever made. Plus it’s easy, you just need some patience (this is something I’m working on - still).

📝Recipe in bio

Also, yes I’ve put fresh tomatoes on all pasta ever since I can remember so 🤷🏼‍♀️.

17/02/2020

Thai Butternut Squash Soup ☀️🥣

The grey days of winter are here so warm up with a bowl of sunshine. A lovely combination of butternut squash, sweet potato, and carrots gives this soup a gorgeous color and even better flavor. Top with lime juice, cilantro and walnuts.

📝Recipe in bio

Plus, check out the recipe on the website for wtf beta-carotene is and who’s a free radical.

01/02/2020

Need a delicious yet healthy dip for the big game tomorrow??

Super easy to make and it’s a little lighter of a good old fashion classic dip. This has been a fan favorite over the years so I’m finally sharing the recipe. Add sriracha if you like a little extra spice too 🤟🏼

31/01/2020

This easy to make lightened-up version of an American-Italian 🇮🇹🇺🇸 classic still delivers all the flavors and ooey-gooeyness 🤤 of your favorite comfort food, just a little healthier! ⁣
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Pair it with some sautéed garlic spinach and whole wheat pasta for a balanced dish leaving you satisfied and energized.⁣
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25/01/2020

💥Sports Nutrition Boot Camp 💪🏼

Awesome experience with awesome people. Learning top strategies for implementing change to better fuel athletes of all kinds and help them achieve peak performance. Plus we got to tour some pretty sweet facilities 🤓

@ Michigan State University

14/01/2020

Waldorf Chicken Salad 💁🏻‍♀️🍗🥗 ⁣
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A little lighter than your classic deli chicken salad since we’re skipping the mayo and using non-fat Greek yogurt 💪🏼 (wassup gains). This protein packed lunch is great in a whole wheat tortilla or over a bed of fresh lettuce. So good Blair would be proud. Plus it’s super easy to make so get your meal prep game on 🙌🏼 as always ⁣
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Recipe in bio 📝

02/01/2020

Little desk inspiration for the new year ✨

I’m starting my year off with some long and short term goals to hold myself accountable and make progress every day. This year, I want to focus on small tasks that bring me one step closer to my end goal and remembering that things don’t have to be 100% perfect all the time. If something doesn’t happen, reset and refocus, it’s not the end of the world.

Remember a New Year can bring strong motivation, but making enormous changes can cause burn out. Instead, try taking it one step at a time, one day at a time, and eventually build on your success!

2020, lets do this 🙌🏼

13/12/2019

🌮Pulled chicken crockpot tacos🌮⁣
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This is the easiest way to make delicious tacos even on a non-Tuesday. Pair it with your favorite toppings for an easy dinner or meal prep for lunches throughout the week. Anti-sad lunch squad 🙌🏼 wud up. ⁣
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You’ve got your lean protein (hello skinless chicken breast 🐓, low-fat cheese🧀), whole grain (hola tortillas 🇲🇽 ), veggies (toppings and side of broccoli salad🥬🍅🥦) and healthy fats (guac/avocado 🥑) making it a complete and balanced meal.⁣
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What items you need: makes roughly 4 servings ⁣
- 1 lb skinless chicken breasts⁣
- 1/2 medium sweet onion chopped⁣
- 1 packet your fav low sodium taco seasoning (or make your own 🕺🏼) ⁣
- 1 cup low-sodium chicken stock ⁣
- 1/4 cup favorite salsa ⁣
- zest/juice of 1/2 a lime⁣
- Cilantro ⁣
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What to do with said items:⁣
1. Add everything to the crockpot (minus the lime and cilantro)⁣
2. Cover and cook. Low 8-9 hours, high 3-4 hours (depends on thiccckness). ⁣
3. Remove the chicken, shred with 2 forks in a bowl, and return to the crockpot and mix with onions/juices.⁣
4. Add the lime and cilantro to finish and assemble those tacos! Or salad, or burrito, or burrito bowl, or pack up those lunches cause you’re a meal prep star 🌟 You go glen coco ⁣
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15/11/2019

Banana Bread Protein Muffins 🍌💪🏼⁣
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So, baking is not my jam- too precise and you have to measure things 😳 Luckily my main man Joe made a box of banana bread for me 🙌🏼. So, this is the most simple recipe ever- it’s also delicious and, with added protein powder, a great post-workout snack! Carbs + protein = recovery! ⁣
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⚡️carbohydrates: glycogen needs to be repleted after a workout ⁣
💪🏼protein: your body needs protein to help repair, rebuild, and recover⁣
Need specific help? Message me! ⁣
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📝: ⁣
- 1 box Trader Joe’s (or whatever brand) banana bread mix⁣
- 2 scoops of ur fav protein powder (I used chocolate) ⁣
- 2 large eggs⁣
- 1/3 cup creamed butter🌟👉🏼 ⁣
- 3/4 cup water ⁣
- 2 ripe mashed bananas⁣
Optional: handful of dark chocolate chips, chopped walnuts ⁣
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⭐️creamed butter: so if you’re fancy and have a mixer or hand mixer you got this, however, if you don’t have any baking related things like 💁🏼‍♀️ leave the butter out in a bowl to soften and take a fork and mash it around - I pretended I was scrambling an egg - it worked so 👍🏼⁣
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Follow the directions on the package 👉🏼, add the bananas, protein and extras at the end. BAKE and enjoy! ⁣
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Remember to NOT leave the optional toppings on the counter while the muffins are baking to find them laying there ready to be mixed in when you take the muffins out 🤘🏼not my best work but they’re still 🤤

Nutrition by Laura LLC