Grab a few of my favorite recipes that can be scaled to meet YOUR macro and unique calorie needs. Each recipe focuses on the main dish with side suggestions to nutritionally optimize your dish!
RECIPE 1: Baked Empanadas | Total Time: 40 min. Total Cook Time: 30 min. Total Prep Time: 10 min.
Serves: 4 (2 empanadas each)
Per serving: Calories: 540, Protein: 35 g, Carbohydrates: 58g, Fat: 17g, Sodium: 678 mg, Cholesterol: 68 mg
RECIPE 2: Honey Sirracha Glazed Salmon Total Time: 20 min. Total Cook Time: 15 min. Total Prep Time: 5 min.
Serves: 2- 5 oz. Salmon Filets (1 each)
Per serving: Calories: 307, Protein: 25 g, Carbohydrates: 13 g, Total Fat: 17 g, Sodium: 850 mg, Cholesterol: 65 mg
RECIPE 3: The Umami Burger Total Time: 20 min. Total Cook Time: 12 min. Total Prep Time: 7 min.
Serves: 4 (1-burger each)
Calories: 324, Protein: 26 g, Carbohydrates: 29 g, Total Fat: 8 g, Sodium: 444 mg, Cholesterol: 71 mg
RECIPE 4: Cool Runnings Smoothie Bowl Total Time: 6 min. Total Cook Time: None Total Prep Time: 1 min.
Serves: 1 (8 fl. oz. smoothie bowl)
Calories: 407, Protein: 25 g, Carbohydrates: 43 g, Total Fat: 15 g, Sodium: 350 mg, Cholesterol: 0 mg
RECIPE 5: Jamaican Jerk Chicken Thighs Total Time: 50 min. Total Cook Time: 45 min. Total Prep Time: 5 min.
Serves: 4 (2 thighs each)
Enjoy this meal with your favorite rice and bean mix and dark green leafy’s.
Calories: 338, Protein: 50 g, Carbohydrates: 12g, Total Fat: 13g, Sodium: 840 mg, Cholesterol: 217 mg
Christa is the creator of Sugar Solution™ for diabetes management and Food Freedom and Flexible Living Academy™ for weight loss. Being one who was able to reverse her pre-diabetes and insulin resistance she utilizes a science based approach with a cognitive therapy and mindful eating approach. She believes that nutrition must be personalized with a holistic view of the person. Learn how to NOT give up the foods you love and yet still get healthier. Work with her here.
I know taking the first step can be scary, but staying where you are and continuing to struggle can also be scary! Get real results and real advice from not only a Registered Dietitian but also someone that has been where you are and overcame it! I cannot wait to connect and show you how achievable your goals are!
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