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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!
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.
MACRO-FRIENDLY RECIPE: CHOCOLATE PEANUT BUTTER COOKIE DOUGH BITES
Sweets are a whole mood in our house and a day doesn’t go by that I don’t have something sweet somewhere in my day. When you’re tracking macros or being mindful of your caloric intake, it can sometimes feel like you have to stay away from sweets or foods that you enjoy, but we feel the opposite!
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.
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!
MACRO-FRIENDLY RECIPE: PLANT-BASED PROTEIN VEGGIE BURGERS
Gearing up for the last weekend of the summer, burgers are always on the menu but this year, we’re opting for homemade veggie burgers. This week, we’re sharing this recipe for macro-friendly veggie burgers that are packed with plant-based protein.
MACRO-FRIENDLY RECIPE: FROZEN YOGURT SMOOTHIE POPS
Ice cream and sweet cold treats are some of my favorites when it comes to dessert, especially in the heat of the summer. When tracking your macros, it can sometimes be tough to work in a “healthy” sweet treat or dessert, which is why we created these low-calorie high protein frozen yogurt smoothie popsicles.
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.
MACRO-FRIENDLY RECIPE: VEGETARIAN STUFFED SHELLS
We’re sharing this yummy stuffed shell recipe that’s high in protein, lower in calories, and uses one of our favorite plant-based meat alternatives.
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.
MACRO-FRIENDLY RECIPE: CAJUN JAMBALAYA
Need a little spice in your life and an easy meal to add to your meal prep for next week? Look no further! This low-calorie cajun jambalaya recipe has you covered. With a generous portion size and easy to fit macros, you’ll want to eat it all week long!
OUR FAVORITE MACRO-FRIENDLY RECIPE: BUFFALO CHICKEN BAKE
This recipe is one of our most popular, so we’re sharing it again in case you missed it the first time around. Whether you’re tracking macros or not, this recipe is a crowd-pleaser for it’s awesome flavor and generous portion size. It’s easy to throw together and is a healthy meal for the whole family.
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!
MACRO-FRIENDLY ONE-PAN RECIPE: SWEET HARVEST HASH FOR WEEKLY MEAL PREP
How do you make an easy sheet-pan meal even better? You make it macro-friendly with seasonal squash and flavorful protein. Enjoy this simple sheet pan meal and learn how to switch up the ingredients to fit your specific nutrition goals.
RECIPE: JUMBO BAKED OATMEAL MUFFINS
Instead of a casserole bake, you can use the same Baked Oatmeal recipe to make baked oatmeal muffins instead. The muffins are convenient because they’re already portioned for you and make for an easy grab and go meal or snack for the whole family.
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.
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.
MACRO-FRIENDLY RECIPE: RISONI/ORZO SUMMER SALAD
This plant-based dish is about as easy as it gets when it comes to throwing together a simple side. Enjoy this Risoni Summer Salad as a side to your bbq dinner, or double the portion and enjoy it with some shrimp or chicken for a full, high-volume meal.
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.
MAKING MACRO-TRACKING BUDGET FRIENDLY
With grocery prices rising, getting high-quality food (especially protein!) can be challenging. In this blog post, I’m breaking down some great budget-friendly grocery options by macronutrients that is perfect for those tracking macros and looking to eat well without breaking the bank.
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.
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.
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!
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.
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.
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.
EASY MEAL PREP LUNCH: TRADER JOE’S SHAWARMA CHICKEN SALAD
Using pre-made ingredients and components can really streamline your kitchen process and help you experiment with new foods and flavors without having to resort to complicated or time consuming recipes. Introducing a favorite of mine: this ridiculously easy, high protein, veggie-packed chicken salad.
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.
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!
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.