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BUILDING STRONG HABITS FOR LONG TERM RESULTS

While we want our clients to have specific goals they’re after, as coaches, our goal is to also ensure that clients walk away with tools that ensure their results are sustainable and that they feel confident in navigating their nutrition on their own.  In today’s post, I’m sharing more about some of those tools we aim to develop in our work as online nutrition coaches working one-on-one with clients, no matter what their goals are.

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THREE NUTRITION TIPS AND FIVE MACRO-FRIENDLY RECIPES FOR THANKSGIVING 2022

Eating in social settings can bring some anxiety, but it really should be all about drawing from the habits you have built while tracking your food for a while rather than throwing “rules” out the window and eating whatever you want. So, how do you approach something like a Thanksgiving dinner with some semblance of balance and mindfulness?

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

MACRO-FRIENDLY RECIPE: BUTTERNUT SQUASH PASTA BOWL

Fall is my favorite season and part of that is making yummy, hearty meals that warm you up and bring together the flavors of the season. This pasta bowl uses seasonal butternut squash and is packed with other veggies (coming in at nearly 20g of fiber!) as well as protein. It’s an easy plant-based recipe that you can prep for the whole week or share with the whole family.

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ONLINE NUTRITION COACHING: THE MAKING OF A GOOD CLIENT + COACH RELATIONSHIP

In today’s post, I’m talking all about the client + coach relationship and how to really get the most out of your work with a coach. Whether you work with one of our coaches or have worked with any sort of coach in the past or are thinking about working with a coach, understanding how you can bring your best to the table can make or break your success in reaching your goals.

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Tracking Macros, Recipes + Meal Prep Diana Dewan Tracking Macros, Recipes + Meal Prep Diana Dewan

MACRO-FRIENDLY MEAL IDEAS: CREATING EASY MEALS USING PANTRY STAPLES

If you’re new to tracking your macros, the idea of creating meals or planning a day that hits your macros can feel incredibly overwhelming. Many of our clients are parents, professionals and really busy individuals who don’t have a ton of time to spend on food but have health or weight loss goals and we believe that you can absolutely do both!

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BATCH PREP: HOW TO PREPARE EASY MEALS YOU’LL ACTUALLY WANT TO EAT

Meal prep is one of those things that we know can benefit us by cutting down on time in the kitchen and brainpower trying to constantly decide what to eat, but is also exhausting and often ends with tons of uneaten meals. This is where batch prep comes to the rescue, especially when planning meals for your whole family.

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

MACRO-FRIENDLY MEAL PREP: PLANT-BASED BUDDHA BOWL

Whether you’re a plant-based eater or not, this tempeh, beet, and hummus buddha bowl is packed with tons of veggies, fiber, and important vitamins and minerals. It has a great mix of flavors (sweet, spicy and citrusy!) along with 25g of plant-based protein! It’s a great meal to make ahead of time and reheat throughout the week. We also share options for modifying macros depending on your needs!

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Advice from the Coaches Diana Dewan Advice from the Coaches Diana Dewan

changing your habits in your sixties: changing nutrition needs with age

I’ve been my dad’s nutrition coach for a little over two years now and while working with ALL of my clients is rewarding, working with my dad has been especially rewarding in its own way. And while you may think I’m here to boast about how I’ve helped my dad lose a bunch of weight and finally get back to his high school football weight and body composition, I’m actually here to tell you that he hasn’t changed much physically and hasn’t really lost any weight at all.

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

HIGH PROTEIN PLANT-BASED PEANUT NOODLE BOWL

As the seasons change, our bodies often crave fresh ingredients and lighter meals. When you’re prepping for a busy week, it can be tough to not lean on convenience, but there are easy ways to still get in plenty of whole foods and protein from plant-based sources without spending a ton of time doing so. This easy healthy vegan peanut noodle bowl packs a punch of plant-based protein, is full of fresh veggies and is an easy meal to prep for the whole week!

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

HIGH FIBER FOODS & SNACKS

Adequate fiber is generally a sign that you are getting the micronutrients you need through whole foods, such as fruits and vegetables. In today’s post, we’re talking all about the importance of fiber, not only for health reasons, but also the benefit fiber brings when creating meals that help you work toward your fat loss goals, your performance goals, and your body composition goals.

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

MACRO-FRIENDLY RECIPE: VALENTINE’S MEAL FOR TWO - PLANT-BASED ALFREDO PASTA + PIZZA + CHEESECAKE

When you’re tracking macros, working towards your weight loss goals or trying to improve your overall health, it can sometimes feel like you have to avoid eating foods you love or eliminate more indulgent foods. Having those foods is an important part of having a positive relationship with your food, as is enjoying a holiday meal or a date night that feels decadent. So, we created this delicious three-course meal in honor of Valentine’s Day so that you can enjoy a big meal without the “guilt.”

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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 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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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 Diana Dewan Recipes + Meal Prep Diana Dewan

EASY 30-MINUTE DINNERS FOR THE WHOLE WEEK: 5 MACRO-FRIENDLY RECIPES

In today’s post, I’m sharing 5 meal ideas that use 5 totally different flavors to create 5 easy, high-protein meals for your lunch or dinner meals this week. The idea here is that you’ll prepare your proteins at the start of the week and take just 30 minutes to make your meal each night. Whether you’re cooking just for yourself or your whole family, these simple, high-protein 30-minute meal ideas can easily be scaled for multiple servings, and most use easy freezer and/or pantry ingredients that you may already have on hand!


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

OUR NEW FAVORITE OBSESSION: NINJA CREAMI PROTEIN ICE CREAM

Ice cream is a top three favorite dessert for me and sometimes, a small serving or just a few bites isn’t very satisfying. It can feel disappointing when you want to work towards your aesthetic goals but also want to enjoy your food. Enter: the magic that is created using the Ninja Creami. This week’s post shares two very simple recipes (plus flavor ideas!) for making low-calorie, high-protein ice cream that won’t break your macros, even if you decide to eat the whole pint.

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

MACRO-FRIENDLY CHICKEN MEAL PREP: CUBAN BOWL + JERK CHICKEN THIGHS

Let’s be honest, when it comes to meal prep, a bowl-style meal is my go-to. It’s super easy for throwing together a meal that’s packed with protein, loads of veggies and it really lends itself to adjusting the amount of carbs and fats you need to stay aligned with your macro targets. I love it because it’s packed full of flavor and an easy recipe to prep ahead for the whole week, whether you’re cooking for yourself or your whole family.  This healthful Cuban-inspired meal has flavorful jerk chicken thighs over nutritious veggies and wholesome beans making this balanced meal perfect for tracking your macros and working towards your weight loss and fitness goals.

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Nutrition Tips & Tricks Diana Dewan Nutrition Tips & Tricks Diana Dewan

MAKING PLANT BASED EATING EASIER: HOW TO EAT ENOUGH PROTEIN, PLANT BASED PROTEIN SOURCES, AND HEALTHY RECIPES

For many, one of the biggest barriers when first starting to track your macros is hitting your protein target. It’s easy to think that eating protein is only important for bodybuilders and elite athletes, but it plays a crucial role in all of our bodies, regardless of our age or athletic ability. Hitting your protein target may be hard at first, but it’s not impossible -- and it definitely doesn’t require just eating meat all day, every day. In fact, since making the personal choice to stop eating meat last year, I know that it’s totally possible to eat an adequate amount of protein and even follow a higher-protein diet with little to no animal-based sources. In this week’s post, I’m sharing just how to do that along with a list of plant-based protein sources and some awesome, easy (and macro-friendly!) plant-based recipes. With the surge of popularity of plant-based diets has also come the increase in plant-based marketing. Walking around the grocery store, you’ll find “plant based” whole wheat pasta, donuts, and chips - all foods that are generally free of animal products anyway, and foods that don’t become automatically healthy just because of a plant-based label.

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Advice from the Coaches Diana Dewan Advice from the Coaches Diana Dewan

HEALTH IN THE NEW YEAR: 5 UNEXPECTED “HEALTH BOOSTERS”

It’s the middle of January and you’re a couple of weeks into your New Year’s resolution. While we’re all about BIG goals around here, we’re also about finding effective and sustainable ways to improve your overall health, beyond only losing weight or going for PRs in the gym. With years of experience working with hundreds of clients, our coaches have A LOT of experience supporting others in all areas of their health and nutrition. Our team is sharing that expertise with this list of unexpected ways to improve your health this year and continue to work towards your body composition and fitness goals sustainably. It’s a culmination of our work with our clients as well as our own personal journeys as nutrition coaches. We’re sharing how getting in touch with different aspects of your health will allow you to look and feel your best not only this year, but for years (and years!) to come.

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

MACRO-FRIENDLY ONE POT RECIPE: CROCKPOT CHICKEN AND DUMPLINGS

It’s soup season, y’all! It’s truly one of my favorite times of year when it comes to cooking and meal prep. I love a good crockpot meal and anything that allows me to be warm and cozy during these chilly winter months is what’s on the menu in our house! This recipe for Chicken and Dumplings can be made in either the crockpot or on the stovetop (I share both ways below!) and is a perfect recipe for making a big batch to enjoy now and then freeze some to enjoy later!

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Nutrition Tips & Tricks Diana Dewan Nutrition Tips & Tricks Diana Dewan

MAINTAINING MINDFULNESS THROUGH THE HOLIDAYS: THE GIFT OF A MINDFUL MEAL

In the throes of the holiday season, it’s easy to push your nutrition goals to the side and tell yourself you’ll gear up to tackle those big goals in the New Year. But in the spirit of flexible nutrition, we find that this is the perfect time to work on building important skills around eating and making food choices as well as improving your relationship with food.

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MACRO-FRIENDLY RECIPE: COACH D’S HIGH-PROTEIN OATMEAL BOWL

Y’all, I LOVE oatmeal. It’s something I could eat for multiple meals a day because I love it that much. This week’s recipe is my go-to version of oatmeal and I love it because it’s protein-packed, sweet and nutritious. It’s something I can eat before or after a workout and sometimes I enjoy it at dinner when I don’t feel like having something savory or cooking (it was a life-saver when I was pregnant!) I hope you like it as much as I do!

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

MACRO-FRIENDLY RECIPE: BROCCOLI CHEDDAR CASSEROLe

Many of our clients are busy individuals working full-time jobs, managing their time with kids and family and traveling, so time is of the essence. That’s why we continue to create easy, no-hassle recipes from easy pantry staples and frozen foods so that you can work towards your nutrition goals while still spending your time doing the things you love. This week’s recipe is no different and a really great one for easy meal prep with hearty servings.

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