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Recipes + Meal Prep Diana Dewan Recipes + Meal Prep Diana Dewan

MACRO FRIENDLY DESSERT: SALTED CARAMEL APPLE YOGURT BARK

Tracking your macros doesn’t have to be restrictive and in fact, we pride ourselves on coaching our clients on ways to be more flexible with their food choices. We feel it’s important to include foods that you love and that means dessert and sweet treats! This peanut butter salted caramel apple yogurt bark is the perfect sweet treat for this season (or any season, really!) It’s super easy to make and for 22g of protein per serving, it can actually play a role in helping you nail your protein goals!

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Recipes + Meal Prep Whitney Landon-Berg Recipes + Meal Prep Whitney Landon-Berg

HOLIDAY COCKTAILS: MACRO-FRIENDLY DRINKS AND HOW TO TRACK ALCOHOL

When you think of holiday treats, a cocktail may not be the first thing that comes to mind. But between more dinners with family or friends and other holiday celebrations, chances are you’ll run into a cocktail or two. Whether you’re hosting Christmas brunch or having a cozy snow day at home, here are some of our favorite winter cocktails.

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Recipes + Meal Prep Diana Dewan Recipes + Meal Prep Diana Dewan

MACRO-FRIENDLY RECIPE: SPICY MEXICAN CASSEROLE

Last week was our annual KLN Coach’s Retreat and it was amazing. We all met in Oaxaca, Mexico, (where Kate and Kenny live) and spent five days together as a team for the first time ever! This month’s recipe just had to be inspired by our recent trip and is an attempt to bring some of the flavors of Oaxaca to you in an easy to make, macro-friendly recipe that you can add to your meal prep rotation.

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Recipes + Meal Prep Caitlin Davis Recipes + Meal Prep Caitlin Davis

SIMPLE IS SUSTAINABLE: 5 EASY MEAL PREP RECIPES USING ROTISSERIE CHICKEN

Simplicity is key to sustainability in our nutrition. Here are 5 quick, simple meals using rotisserie chicken that I’ve been loving for yum-factor, making my health easier, and speed in the kitchen. Because these recipes are so simple and customizable, the ingredients and directions are merely suggestions. Feel free to change them up as you see fit!

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Recipes + Meal Prep Diana Dewan Recipes + Meal Prep Diana Dewan

MACRO-FRIENDLY SUMMER RECIPES + NAVIGATING YOUR SUMMER GOALS

Summer is here and this year it’s in full swing! But that doesn’t mean that you have to throw everything out the window when it comes to your health and nutrition goals. Something we preach to our clients is the value of taking a flexible approach so that you can enjoy all of these things while still working towards the goals that you have. Today’s post shares some of our best tips for navigating your nutrition in social settings and also shares some of our favorite macro-friendly summer time recipes.

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Recipes + Meal Prep Kate Lyman Recipes + Meal Prep Kate Lyman

5 EASY HIGH PROTEIN SNACKS

Getting enough protein in your diet can be tough. The most helpful advice we have is to make sure that each meal and snack you eat has an identifiable protein source included in it. Every recipe we create has the goal of making it easier for you to hit your protein and today we’re including some snack ideas that can help you hit that protein target.

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Recipes + Meal Prep Diana Dewan Recipes + Meal Prep Diana Dewan

MACRO-FRIENDLY RECIPE: CREAMY CHICKEN TORTILLA SOUP

Even though you may be on your way to tackling your goals and your New Year’s resolutions of improving your eating habits, that doesn’t mean you have to sacrifice flavor - and it certainly doesn’t mean that you have to give up hearty meals altogether. This recipe is one of our favorites! It’s an easy dump-into-the-crockpot, set it and forget it kind of meals, and it’s perfect for colder weather. We hope you enjoy it!

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Recipes + Meal Prep Diana Dewan Recipes + Meal Prep Diana Dewan

THE PERFECT FALL RECIPE: BAKED OATMEAL

This baked oatmeal is such a hearty and delicious way to start the day, especially with the crisp and cool mornings that are ahead. Unlike regular oatmeal, which has a porridge-like consistency, baked oatmeal is more like that of bread-pudding. It’s really easy to customize and it’s a great make-ahead recipe to add to your weekly rotation.

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Recipes + Meal Prep Diana Dewan Recipes + Meal Prep Diana Dewan

MACRO-FRIENDLY RECIPE: QUICK AIR FRYER QUESADILLA

Although the air fryer is great for popping in ready-made frozen foods, like french fries, chicken fingers and veggies, it can also be great for creating that crispy texture found in many favorite Mexican dishes. This week’s post is a fun recipe for a low-calorie ten minute quesadilla. The best part is that most of the ingredients are from the prep in our free Everyday Macros cookbook.

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Fat Loss, Nutrition Tips & Tricks Zach Anderson Fat Loss, Nutrition Tips & Tricks Zach Anderson

SOBER CURIOUS FOR THE HOLIDAYS: HOW ALCOHOL IMPACTS OUR MACROS, BODY COMPOSITION, AND OVERALL PROGRESS

The holiday season often conjures images of festive gatherings, joyous celebrations, and, inevitably, alcohol. For many, these moments include a glass of wine, a cocktail, or a beer to toast the occasion. However, an increasing number of people are becoming "sober curious," re-evaluating their relationship with alcohol. This movement isn't about outright abstinence but about mindfulness and understanding how alcohol impacts our bodies, especially concerning health and fitness goals. Let's explore how alcohol affects our health, particularly in the realms of fat loss, sleep, and overall wellness.

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Fat Loss, Advice from the Coaches Jilda Lamb Fat Loss, Advice from the Coaches Jilda Lamb

HAVING A COACH THROUGH “MAINTENANCE MODE”: INSURANCE FOR LONG TERM NUTRITIONAL SUCCESS

A maintenance phase is arguably the most important season of our nutrition since it’s where we can best focus on the habits that help us find harmony with our physical, mental, emotional, and social health. Without the prioritization of changing our bodies, the other aspects of our lives that we value can better be at the forefront. However, that doesn’t mean that body composition can’t remain in the periphery. The foundational habits that we develop before or alongside a focused fat loss phase, with the goal of long-term physical change, continuously support small aesthetic changes over time.

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HTF Podcast, Q&A Kate Lyman HTF Podcast, Q&A Kate Lyman

Q&A: HORMONAL HEALTH, SUPPLEMENT SAFETY, AND SET POINT WEIGHT THEORY

The large majority of individuals probably don’t need to worry about their hormonal health. If you are struggling with your hormonal health, that is absolutely an indicator to see an endocrinologist - not a trainer, nutritionist, or wellness influencer! What supports our hormonal health most are the basics that support our overall health: exercising sensibly, giving ourselves time to recover, managing stress levels, eating a balanced and high quality diet and not chronically dieting. Hormonal health is incredibly important, so this is not about minimizing that importants; rather, it’s a reminder that the “boring stuff” is often what we overlook when it should be our first priority.

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Tracking Macros Kenny Lyman Tracking Macros Kenny Lyman

EMBRACE FLEXIBILITY AND ENJOY SOME PIZZA: TIPS FOR MACRO-FRIENDLY PIZZA NIGHT

When I start working with a client, they typically believe that they can't enjoy pizza AND eat “healthy” at the same time. Their experience tells them that pizza is a “bad” food, it’s a cheat meal, and it will definitely make them gain body fat. But often, that’s a fear of food and diet culture talking. By embracing a flexible approach to eating and incorporating some macro-friendly strategies, pizza can be part of a balanced approach to nutrition. Grab a slice, and let’s dig in!

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Tracking Macros Zach Anderson Tracking Macros Zach Anderson

TRACKING MACROS VS. COUNTING CALORIES: WHICH APPROACH SHOULD YOU TAKE WHEN WORKING TOWARDS YOUR FAT LOSS, PERFORMANCE, AND HEALTH GOALS?

At its core, counting calories is about ensuring you consume a specific number of calories each day. It's a straightforward approach focusing solely on energy intake versus energy expenditure. While this can be effective for weight management, it doesn't address the quality or composition of the food you're eating. Tracking macros, on the other hand, involves breaking down your calorie intake into three key nutrients: protein, carbohydrates, and fats. Each of these macronutrients plays a unique role in your body. By paying attention to the specific amounts of each, you can optimize not only your overall caloric intake but also support your body's functional needs.

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Advice from the Coaches Zach Anderson Advice from the Coaches Zach Anderson

CHANGE TAKES TIME: WHY WORK WITH A NUTRITION COACH FOR 6 MONTHS?

At KLN, we require a six-month commitment from our clients, and there's a good reason for it. When you first join us, we take the time to get to know YOU – your habits, history, and what makes your daily life tick. This isn't something we can rush through-- it takes TIME! Time need to see how you live, how you interact with food, and how different factors affect your eating patterns. Getting to know you as an individual - your lifestyle, your needs, and what keeps you motivated - is crucial for providing the absolute best guidance and support from your coach.

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Fat Loss, Nutrition Tips & Tricks Kate Lyman Fat Loss, Nutrition Tips & Tricks Kate Lyman

3 WAYS TO MAKE YOUR MEALS MORE FILLING: MACRO-FRIENDLY TIPS FOR SATIETY

If you’re in a calorie deficit and working towards fat loss goals, a main goal should be minimizing any feelings of restriction or hunger so you can maximize adherence to your deficit. This is why we, as coaches, take a strong stance against aggressive and unsustainable deficits. If our hunger is through the roof each day, it’s not very likely that we’ll be able to adhere to that calorie deficit for long. Luckily, there are tools that can help us minimize hunger and, luckily, those same tools also keep us well-fueled and promote our overall health as well.

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Advice from the Coaches Kate Lyman Advice from the Coaches Kate Lyman

7 MACRO TRACKING TIPS FROM EXPERIENCED NUTRITION COACHES

We work within a framework of tracking macros to facilitate sustainable progress and, eventually, move away from tracking completely. However, while tracking, there are some ways we can make it easier on ourselves! In this blog post, we’re sharing our favorite tracking tips as “macro coaches,” experienced trackers, and coaches who help our clients make tracking work for them.

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Recipes + Meal Prep, Nutrition Tips & Tricks Kimberly Zehnder Recipes + Meal Prep, Nutrition Tips & Tricks Kimberly Zehnder

MACRO-FRIENDLY ADULT LUNCHABLES: 30+ HIGH PROTEIN SNACK COMBINATIONS

Welcome to your go-to guide for protein-packed snacks designed to keep you energized and satisfied throughout your busy day! When working with busy clients, we like to introduce the idea of an “Adult Lunchable” as a completely valid option for a high-protein snack that helps you meet your macro targets and keeps you fed even on the busiest days. Packed with protein and convenient enough to fit into your hectic schedule, these snacks will ensure you stay fueled and focused with at least 20 grams of protein, without compromising on taste or health. Dive in to discover both smart and delicious solutions for snacking at home or on the go!

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Nutrition Tips & Tricks, Tracking Macros Zach Anderson Nutrition Tips & Tricks, Tracking Macros Zach Anderson

TRADER JOE’S: YOUR NEIGHBORHOOD PROTEIN PROVIDER - 30 HIGH PROTEIN FINDS

Navigating the aisles of Trader Joes to find high-protein options can be manageable, even with the vast array of calorie-dense novelties and goodies. You can easily incorporate more protein into your diet by focusing on items with lean meats, plant-based proteins, and convenient prepared foods. This guide should be handy to help you make informed choices that align with your nutrition goals. And soon enough, you might find yourself a Trader Joe's connoisseur.

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