As a dietitian, busy mom, and carb cycler, let me tell you—this Zucchini Pesto Pasta with Chicken is a game changer! (well, this one is too!) It’s my go-to weeknight dinner because it checks all the boxes: quick, healthy, and absolutely delicious. I love how versatile it is. You can keep it low-carb with just the zucchini noodles or add some pasta to bump up the carbs if you’re cycling or feeding the whole family. Plus, it’s a “cook once, eat twice” kind of meal—make a big batch, and you’ve got lunch or dinner sorted for the next day. With spiralized zucchini, creamy pesto, tender grilled chicken, and juicy cherry tomatoes, this dish is proof that healthy eating can be simple and so satisfying!

😍 Why You’ll Love Zucchini Pesto Pasta

• Quick and Easy: On the table in under 20 minutes, this easy recipe is a lifesaver for busy weeknights.
• Low-Carb & Gluten-Free: A great option for those following a heart-healthy or gluten-free lifestyle.
• Healthy Fats and Protein: Packed with healthy fats from the pesto and protein from the chicken, it’s a perfect dish for a balanced diet.
• A Fun Way to Enjoy Veggies: Who says vegetables have to be boring? Spiralized zucchini noodles are a favorite way to add veggies with a fun twist.
• Full of Flavor: The creamy pesto, fresh basil leaves, and juicy cherry tomatoes combine to wake up your taste buds with every bite!

🗒️ Ingredients + Substitutions

Here are the simple ingredients you’ll need for this recipe:

• zucchini (spiralized into noodles): Use a handheld spiralizer or vegetable spiralizer. If you don’t have either, have fun creating thin ribbons using a julienne peeler, veggie peeler or even your food processor.  
• olive oil: For sautéing the zucchini noodles to perfect texture.
• chicken breasts (grilled and sliced): Substitute with shrimp or tofu for a different protein option.
• pesto sauce (store-bought or homemade): Making homemade pesto with fresh basil leaves, pine nuts, olive oil, a little salt, and garlic in a food processor adds a personal touch.
• cherry tomatoes (halved): These give the dish a pop of color and fresh flavor.
• grated parmesan cheese (optional): For less sodium or a dairy-free dish, swap this with nutritional yeast or hemp seeds.

Quick Tip! No zucchini? You can use cucumber for raw zucchini noodles.

💡 Gluten-Free? Read This!

Yes, this zucchini noodle recipe is completely gluten-free! Swap out regular pasta for spiralized zucchini noodles and still satisfy your craving for traditional pasta dishes. For anyone with medical reasons to avoid gluten or if you’re exploring a heart-healthy diet, this healthy dish tastes just as good as it looks. Plus, it’s packed with nutrients that align with recommended amounts of nutrients for a nutrition-guideline-approved meal.

👩‍🍳 How to Make My Zucchini Pesto Pasta

This recipe follows a rigorous process perfected by recipe testers and registered dietitian reviews to ensure it’s easy for anyone to cook. Follow these steps for the best way to make this dish:

1. Prep the Zucchini: Pat the zucchini noodles dry with a paper towel to remove excess water. This ensures no soggy noodles!
2. Cook the Zoodles: Heat olive oil in a large skillet over medium heat. Add raw zucchini noodles and sauté for 2-3 minutes until they’re soft but still have that mild flavor and fresh texture.
3. Add the Toppings: Stir in sliced chicken and cherry tomatoes over medium-high heat. Drizzle pesto sauce over the mixture and toss to coat evenly.
4. Simmer and Serve: Cook for another 2-3 minutes to heat everything thoroughly. Sprinkle parmesan cheese or an alternative like nutritional yeast for that cheesy, creamy pesto flavor. Add black pepper to taste.
5. Plate and Garnish: Transfer everything to a large bowl and top with a squeeze of lemon juice and a sprinkle of fresh herbs like basil.

If you love the flavors of zucchini and basil, you’ll also want to check out my family recipe for zucchini lasagna.

📓 Best Served With

While this dish is delicious enough to stand alone, here are a few ideas to round out the meal:

• A fresh side salad with a homemade olive oil and lemon juice dressing.
• A slice of gluten-free garlic bread or keto bread.
• Pair with roasted vegetables for extra greens.

👝 How to Store Leftovers

If you’re lucky enough to have leftovers, here’s the easiest way to store them:

• Store in an airtight container in the fridge for up to 3 days. 
• To reheat, warm on the stove over medium heat for 1-2 minutes. Avoid microwaving as it may cause soggy noodles.
• For best results, keep the pesto sauce separate until you’re ready to reheat.

Pro Tip! Avoid freezing as spiralized zucchini noodles tend to lose their texture when thawed.

🧠 Common Questions

Can I use jarred pesto instead of homemade pesto?  

Yes! Jarred pesto from grocery stores works perfectly if you’re short on time. I usually find store bought pesto to have an off aftertaste, but after trying Costco’s Kirkland pesto, I will never go back. It is amazing, made with high quality cheese and no aftertaste.  But if you have a food processor, homemade pesto is such a treat!

What’s the nutritional information?  

This recipe is low-carb, high-protein, and packed with healthy fats. Each serving contains approximately 400 calories, 10g carbs, 33g protein, 25g fat, and 3g fiber. Exact nutritional data may vary based on specific ingredients used, but this dish fits seamlessly into a standard or calorie-conscious diet. Always consult your primary care provider for tailored nutrition advice based on your health condition.

Can I make this dairy-free?  

Absolutely! Swap parmesan cheese for nutritional yeast or hemp seeds to achieve a similar nutty flavor with less sodium.

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Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!

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💪🏼 Tracking Macros? Check This Out

Counting macros? With chicken providing protein, zucchini for fiber and nutrients, and olive oil for those healthy fats, this dish checks all the boxes. Enter our recipe base into your favorite recipe card tool for detailed nutrition information.

🏆 “Cooking healthy doesn’t mean sacrificing flavor or fun—that’s what makes this my favorite recipe to share with clients! The zucchini noodles and pesto are a match made in heaven.” – [Your Name], RD & Faster Way Client  

Don’t forget to bookmark this easy recipe, and if you tried it, I’d love to hear from you! Leave a star rating and review below to share your thoughts.

Zucchini Noodles with Chicken + Pesto

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Course Main Course

Servings 2

Calories 400 kcal

Ingredients

  

1x2x3x

• 2 zucchini spiralized into noodles
• 1 tbsp olive oil
• 8 oz chicken breast grilled and sliced
• 1/4 cup pesto I'm obsessed with Kirkland brand
• 1/2 cup cherry tomatoes halved
• 1/4 cup parmesan cheese grated (optional)
• Salt and pepper to taste

Instructions

 

• In a large skillet, heat olive oil over medium heat.
• Add the spiralized zucchini noodles and sauté for 2-3 minutes until slightly tender.
• Add the sliced chicken and cherry tomatoes, stirring gently to combine.
• Drizzle the pesto over the mixture and toss everything together until evenly coated.
• Cook for another 2-3 minutes to heat through.
• Top with grated parmesan cheese if desired, and season with salt and pepper before serving.

Nutrition

Calories: 400kcalCarbohydrates: 10gProtein: 33gFat: 25gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gTrans Fat: 0.01gCholesterol: 84mgSodium: 642mgPotassium: 1024mgFiber: 3gSugar: 7gVitamin A: 1331IUVitamin C: 45mgCalcium: 239mgIron: 2mg

Tried this recipe?Let us know how it was!

When life gets hectic and I need a quick dinner that’s both satisfying and packed with protein, this Shrimp & Chicken Veggie Stir Fry is my go-to. I can’t tell you how many times this recipe has saved me on busy weeknights. It’s made with simple ingredients I almost always have on hand—chicken, shrimp, fresh veggies, and a quick homemade stir fry sauce.

The first time I made it, I was skeptical about how easy it seemed, but wow—it was a hit. Not only does it taste amazing, but with 42g of protein per serving, it’s perfect for keeping everyone full and helping me hit my macro goals. Now, it’s a family favorite I keep coming back to. If you’re looking for something delicious and effortless, trust me—save this recipe. You’ll thank yourself on those crazy weeknights!  

😍 Why You’ll Love Shrimp & Chicken Veggie Stir Fry  

• Packed with Protein – Each serving contains 42g of lean protein from boneless chicken breast and large shrimp, making it a great meal for active families and women who have weight loss goals!
• Quick and Easy – With a cooking time of just 30 minutes, this dish is the best way to enjoy a wholesome meal when you’re short on time.   
• Customizable – Use different vegetables like bok choy, snap peas, or green beans, or swap soy sauce with coconut aminos to make it gluten-free.
• One-Pan Wonder – Everything is cooked in a large skillet, which means less cleanup for those busy weeknights. 
• Kid-Friendly – The mild flavors can be adjusted for the whole family by changing the spice level.  

🗒️ Ingredients + Substitutions  

Here’s what you’ll need to make this delicious dish. You can find most of these at your local grocery store.  

Protein:

• boneless, skinless chicken breasts, diced  
• large shrimp, peeled and deveined  

Vegetables:

• red bell pepper, sliced  
• yellow bell pepper, sliced  
• zucchini, sliced  
• broccoli florets  
• garlic, minced  
• fresh ginger, grated  

Sauce:

• low-sodium soy sauce (or substitute with coconut aminos)  
• lime juice  
• Optional—chili flakes or red pepper flakes and a dash of sesame oil 

Cooking:

• olive oil or substitute with avocado oil or peanut oil  
• sesame seeds  

Substitutions:

• For a gluten-free option, use coconut aminos or tamari instead of regular soy sauce.
• Swap out the shrimp with cooked chicken (if preferred), or add snow peas or snap peas if you have them on hand.  

💡 Gluten-Free? Read This!  

If you’re avoiding gluten, simply replace the soy sauce with coconut aminos for all the flavor without the gluten. Pairing the stir fry with cauliflower rice instead of white rice or lo mein noodles is also a good option to lower the carb count.  

👩‍🍳 How to Make My Shrimp & Chicken Veggie Stir Fry  

Follow these easy instructions to create this complete meal in little time!

Step 1: Cook the Protein  

• Heat a hot skillet (or wok) over medium-high heat with ½ tablespoon of oil.  
• Add the diced chicken in a single layer, season with a pinch of salt and pepper, and cook for 6-8 minutes until browned and fully cooked. Remove and set aside.  
• Add the remaining oil to the hot pan and cook shrimp for 2-3 minutes per side until pink and opaque. Remove and set aside.  

Step 2: Cook the Veggies  

• Using the same skillet, reduce to medium heat and add the garlic and ginger. Sauté until fragrant (about 1 minute).  
• Stir in the bell peppers, zucchini, and broccoli florets. Cook for 4-5 minutes, stirring occasionally, until crisp-tender.  

Step 3: Bring it Together  

• Return the cooked chicken and shrimp to the skillet. Add soy sauce and lime juice, then stir to coat everything evenly.  
• Sprinkle with chili flakes for a bit of heat if desired, and cook for 2-3 more minutes.  
• Garnish with sesame seeds or green onions before serving.

📓 Best Served With…  

Pair your shrimp stir-fry recipe with any of the following to create the ultimate dinner.  

• White Rice: A classic option that soaks up the delicious sauce.  
• Brown Rice or Brown Jasmine Rice: A high-fiber alternative.  
• Zucchini Noodles or Cauliflower Rice: Perfect for those watching their carb count.  
• Lo Mein Noodles: For a comforting, takeout-style twist.  

👝 How to Store Leftovers  

Got leftovers? This shrimp and vegetable stir fry stays fresh for 3-4 days when stored in an airtight container in the fridge.  

• Reheat in a hot skillet with a splash of water for a just-cooked taste.  
• Pro tip: Save the cooked shrimp for last when reheating to avoid overcooking.  

🧠 Common Questions  

Can I make my own stir fry sauce?  

Absolutely! If you prefer to use your own sauce, combine soy sauce (or coconut aminos) with a bit of rice vinegar, dry sherry, and a pinch of brown sugar for a quick homemade option.  

How can I reduce the spice level for kids?  

Simply omit the chili flakes or red pepper flakes and use a little bit of teriyaki sauce instead!  

What other vegetables work well in this recipe?  

Great options are bok choy, green beans, snap peas, or even medium red onion for an extra pop of flavor.  

💪🏼 Tracking Macros? Check this out  

Each serving (½ chicken breast + 2 oz shrimp + 1 cup veggies) contains approximately:

• Calories: ~370  
• Protein: ~42g  
• Fat: 15g  
• Carbohydrates: 19g  
• Fiber: 6g  

This low-carb, high-protein dish is perfect for anyone managing their macros or looking for a healthy dinner option.  

If you try this recipe and I hope you do – scroll down to the recipe card to leave a star rating.  

Chicken + Shrimp Stir Fry

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Course Main Course

Cuisine Chinese

Servings 2

Calories 370 kcal

Ingredients

  

1x2x3x

• 8 oz boneless skinless chicken breasts, diced
• ½ lb shrimp peeled and deveined
• 1 tbsp olive oil
• 1 red bell pepper sliced
• 1 yellow bell pepper sliced
• 1 zucchini sliced
• 1 cup broccoli florets
• 2 cloves garlic minced
• 1 tbsp fresh ginger grated
• 2 tbsp low-sodium soy sauce
• 1 tbsp lime juice
• 1 tsp chili flakes optional
• Salt and pepper to taste
• 2 tbsp sesame seeds optional

Instructions

 

• Heat ½ tbsp olive oil in a large pan or wok over medium heat. Add the diced chicken, season with salt and pepper, and cook for 6-8 minutes until browned and fully cooked. Remove and set aside.
• Add the remaining ½ tbsp olive oil to the pan. Add the shrimp, season lightly, and cook for 2-3 minutes per side until pink and opaque. Remove and set aside with the chicken.
• In the same pan, add the garlic and ginger, cooking for about 1 minute until fragrant.
• Add the bell peppers, zucchini, and broccoli. Stir-fry for 4-5 minutes until the vegetables are tender yet crisp.
• Return the chicken and shrimp to the pan and pour in the soy sauce and lime juice, stirring to coat everything evenly.
• Add chili flakes for extra heat if desired, and cook for an additional 2-3 minutes to allow the flavors to meld together.
• Garnish with sesame seeds before serving.

Nutrition

Calories: 370kcalCarbohydrates: 19gProtein: 42gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gTrans Fat: 0.01gCholesterol: 164mgSodium: 820mgPotassium: 1369mgFiber: 6gSugar: 6gVitamin A: 2797IUVitamin C: 248mgCalcium: 183mgIron: 4mg

Keyword low carb, protein

Tried this recipe?Let us know how it was!

If you’re looking to improve your body composition, achieve weight loss, gain muscle, or enhance overall health, tracking your macros (macronutrients) might be the easiest way to reach your fitness goals.

I used to feel so stuck in my journey. I was eating healthy—loading up on fruits, veggies, and lean proteins—but the results I wanted just weren’t happening. As a dietitian and chef, I thought I should have it all figured out, but I wasn’t seeing the changes I hoped for in my body composition.

Sound familiar?

That’s when I discovered the power of tracking macros. Once I learned how to balance my carbs, protein, and fats (accurately) for my specific goals, everything changed. I started fueling my body with intention, building muscle, losing fat, and finally feeling confident in my skin again.

So keep reading as I walk you through the macro diet and show you how to create an eating plan tailored to your specific goals. Are you ready to make this change? 

What Are Macros?

Macros, or macronutrients, are the key nutrients that keep us energized and healthy. They include:

• Protein: Crucial for building and repairing muscles, as well as supporting brain function. You’ll find it in foods like chicken, fish, and dairy.
• Carbs: Your body’s go-to energy source. These range from simple carbs (like sugary snacks) to complex ones (think whole grains, leafy greens, and starchy veggies).
• Fats: Essential for hormone production and brain health. Stick to healthy fats like olive oil, nuts, and seeds, and avoid trans fats where possible.

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Tracking macros involves monitoring your intake of grams of protein, carbohydrates, and fats to meet your body’s daily calorie needs and macronutrient ratio.

First Step: Determine Your Calorie Needs

Tracking macros starts with knowing your daily calorie intake. First, figure out your basal metabolic rate (BMR)—the calories your body needs just to function while at rest. Then, add in your total daily energy expenditure (TDEE), which includes all the calories you burn through daily activities and exercise.

You can use an online calculator that takes into account your age, gender, weight, height, and activity level to make things easier to estimate your TDEE.  

When you join my 6 Week Challenge, I will calculate your macros based on your specific goals and we will chat through them together.  

Join my next 6 week challenge!

Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!

Start Today

Step 2: Set Your Macro Targets

Once you know your total daily energy expenditure, the next step is to determine your macro numbers. Your macronutrient ratio will depend on your specific goals:

• For fat loss, create a calorie deficit by consuming fewer calories than your body needs. .
• For muscle gain, focus on a slight calorie surplus and high protein intake. Common ratios: 30% protein, 50% carbs, 20% fat.
• For weight maintenance, aim for a balanced ratio that supports your activity level and body weight.

Every gram of protein or carbs gives you 4 calories, while a gram of fat packs 9 calories. Adjust your macros to match your daily calorie needs!

Step 3: Plan Your Eating

Split Up Your Meals

Figure out how many meals you want to have each day and spread your macros across them. Prefer smaller, frequent meals? Go for 5-6 a day. If you’re more into fewer, bigger meals, stick to 2-3 instead.

Pick Quality Foods

Focus on eating good stuff. Include:

• Lean proteins like chicken, turkey, tofu, or fish.
• Complex carbs like quinoa, brown rice, whole grains, and leafy greens.
• Healthy fats like avocado, olive oil, nuts, and seeds.

Try not to overdo it on simple carbs or unhealthy fats.

Step 4: Track Your Food Intake

Tracking your daily macros and food items might seem like a lot of work, but it’s the best way to stay on track. Here’s how:

Use a Food-Tracking App

Apps like MyFitnessPal, Cronometer and the FASTer Way APP make calorie counting and tracking macros simple. Input your food choices and portion sizes to see how they fit your macro targets.

Weigh Your Food

A food scale is crucial for accuracy – especially in the beginning. Measuring grams of each macronutrient ensures you’re hitting your macro goals and it’s very easy to over or underestimate fats and proteins in particular.  

Personally, I love the new AI tracking feature in the FASTer Way app. You can take a photo of your meal and it (quite accurately) suggests what foods you have and their quantities. You can easily adjust portions as needed. Alternatively, there is a talk to text option that omits having to search for foods in a database or scan barcodes. It has been a game changer for accountability.

Read Nutrition Labels

Understanding nutrition labels helps you identify the grams of carbohydrates, grams of protein, and fats in packaged food. Look for foods with high protein and healthy fats.

Step 5: Adjust as Needed

Monitor Progress

Track your weight, body fat, and overall progress regularly. If your fitness goals include weight loss or fat loss, aim for steady progress without drastic calorie deficits that could harm your metabolism or lead to muscle loss.  In the FASTer Way we focus on non-scale victories.  For example, your jeans may be fitting looser or you have more energy throughout the day.  

Reevaluate Macro Targets

As your body weight or activity level changes, your calorie goal and macro numbers may need adjustments. This is where I come in, as a registered dietitian, I can help taylor personalized advice, especially if you have a health condition or struggle with food preferences.

Common Challenges and Tips

• Avoiding Fat Gain: Stick to your calorie goal to avoid consuming too much energy.
• Preventing Eating Disorders: Tracking should enhance your relationship with food, not create stress. If it feels overwhelming, take a step back.
• Social Media Trends: Be cautious of trends like the ketogenic diet or flexible dieting. They might not align with your personal goals or health needs.

The Good Thing About Tracking Macros

Tracking macros helps you manage your food intake and reach your health goals. It’s a flexible, long-term method for improving body composition, whether your aim is weight loss, weight gain, or muscle gain.

With the right tools and mindset, you can achieve your goals and maintain healthy eating habits for life!

Have questions about starting a macro diet or finding the right macronutrient ratio for you? Drop them in the comments or send me a message. Let’s crush your health goals together!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Losing weight can feel overwhelming, especially with all the conflicting advice out there. As a registered dietitian the fad diets and quick fixes drive me crazy! If you’re looking to lose 20 pounds of fat in a healthy and sustainable way, let me let you in on a little secret:  the key lies in small changes that you can maintain for the long run. Focusing on eating whole foods, moving more, and ensuring you get enough protein at your first meal are all critical components to a successful weight loss journey.  

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When I work with clients, these are the three things that we tackle first. Sometimes it takes a complete overhaul, and other times it just a few small tweaks to their current diet to get quick results.  And you know what, they lose the weight.  Most clients lose 12 pounds in the first 6 weeks of my program, and keep it off.  Some have more to lose, and others keep a similar weight while losing inches.  

Keep scrolling.  These are the three simple things you can do to help you lose weight while improving your overall health –>  healthy eating habits, physical activity, and strategic meal planning to achieve sustainable weight loss. Let’s get you started!

1. Prioritize Whole, Unprocessed Foods—Especially During Holidays and Travel

One of the best ways to lose weight and feel your best is to focus on whole foods and lean protein. When I talk about whole foods, I mean real, unprocessed foods that are packed with essential amino acids, vitamins, and minerals. This includes vegetables, whole grains, fruits, and healthy fats like olive oil and avocados.

The holidays and travel seasons can be particularly tricky because they are often filled with high calorie drinks, processed snacks, and high-calorie meals that make it hard to stay on track. But, by planning ahead and making healthy choices when it comes to meals, you can still stick to your weight loss goals without feeling deprived.

Here’s how you can focus on unprocessed foods:

• Opt for lean protein sources like chicken, fish, turkey, or plant-based proteins like lentils and tofu.
• Skip the alcohol, fruit juice or sugary drinks and stick to unsweetened tea, black coffee, or water to avoid unnecessary calorie intake and blood sugar spikes.
• Avoid processed snacks like chips or packaged treats, which tend to be high in unhealthy fats, refined carbs, and added sugars.

1

Chocolate Baked Oats (GF + high protein)

I meal prep this one just for me <3

Check out this recipe

2

Mediterranean Turkey Lentil Meatballs

Check out this recipe

3

Buffalo Chicken Dip

Check out this recipe

4

Sheetpan Shrimp and Asparagus

Check out this recipe

Choosing unprocessed foods like apples and peanut butter over chips or a bowl of oatmeal over that McDonald’s breakfast sandwich gives your body a larger volume of food with more nutrients that it’s able to process easily. It’s also way more satisfying and you won’t get bogged down with unnecessary fat or ingredients that cause inflammation.

A healthy diet rich in whole foods supports disease control, helps with weight loss, and improves overall health in the long run. When you stick to nutrient-dense foods, you’ll reduce your caloric intake without feeling like you’re on a low-calorie diet or restricting yourself.

2. Move More: Get 10K Steps a Day & Embrace Strength Training

Physical activity plays a significant role in a healthy weight loss plan. One of the best strategies (and underrated I may add) for fat loss is to increase your calorie burn throughout the day with regular movement. Aiming for 10,000 steps a day is a simple way to increase your physical activity without needing to do intense workouts every day. Walking is a low-impact exercise that works for almost any body type, and it can help boost your metabolic rate and keep your energy levels up.

If you want to speed up your weight loss journey and preserve muscle mass, strength training is another must. Weight training not only helps you build lean muscle mass, but it also fires up your metabolism and can help you burn more calories at rest. Plus, building muscle helps combat muscle loss that can occur with rapid weight loss or calorie restriction. If you’re intimidated to pick up weights, I highly recommend the FASTer Way workouts.  They’re split up into upper body, total body and lower body strength workouts that are quick and effective.  I personally look forward to them whether I’m working out at the gym, or at home.  

Join my next 6 week challenge!

Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!

Start Today

Incorporate weight training into your workout plan with exercises like squats, lunges, and push-ups, or use dumbbells or resistance bands for more high-intensity strength training. If you’re not sure where to start, consider working with a personal trainer or following a structured exercise program  like the FASTer Way that includes both strength training and cardio.

If high-intensity workouts aren’t your thing, just start by walking more. Whether you’re walking outside, on a treadmill, or even using a walking pad while you work, the key is consistency.

3. Get 30g of Protein at Your First Meal

Getting 30g of protein at your first meal of the day is one of the best ways to set yourself up for success. Protein helps stabilize your blood sugar, curb hunger, and keep your metabolism revved up. This is crucial if you’re aiming for sustainable weight loss, as protein helps preserve muscle mass while you’re losing body fat.

Eating enough protein early in the day will also help you avoid the temptation to snack on processed or sugary foods later, especially when you’re surrounded by holiday treats or snacks while traveling. Here are some easy ways to get 30g of protein at breakfast:

Make a protein smoothie with a high-protein powder, almond milk, and some fruit or greens.

Scramble a few egg whites and whole eggs for a high-protein start.

Add Greek yogurt or cottage cheese to your morning meal—both are high in lean protein and perfect for a quick meal.

Protein is also a key nutrient for helping you feel full and satisfied, making it easier to control your portion sizes and stick to your calorie deficit throughout the day. And most importantly, help you reach your weight loss goals without feeling deprived.

Putting It All Together: Sustainable Weight Loss Tips

When it comes to losing weight, there’s no need for low carb diets or weight loss pills. Instead, focus on making small changes that you can sustain over the long term. You’re future self will thank you when you focus on:

1. Eat a diet full of whole, unprocessed foods—especially during the holidays and while traveling.
2. Move more—aim for 10,000 steps a day and incorporate strength training to help preserve muscle and boost metabolism.
3. Ensure you’re eating enough protein at your first meal of the day to keep you satisfied and energized.

Sustainable weight loss is all about creating healthy habits that align with your individual needs. Instead of focusing on quick fixes, make lifestyle changes that you can stick with for the long haul. This will not only help you lose the extra pounds but will also improve your overall health and well-being, reducing the risk of heart disease, high blood pressure, and other health conditions. You’ve got to trust the process. If you have questions, please don’t hesitate to reach out!

Happy weight loss! Stay consistent, and remember—small changes lead to big results over time. You’ve got this! 💪

Join my next 6 week challenge!

Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!

Start Today

Like most parents, I struggle to get my kids to eat healthy food, but the truth is 1 in 5 kids are at risk for hunger – which effects so many things including growth, grades and development. So after working on this campaign for three years with Dole, I’m thrilled to announce that this January, I’ll be participating in No Kid Hungry’s “Get Fit” program. It’s a month-long fundraising challenge dedicated to ending childhood hunger. Throughout the month, I will be joining wellness experts, fitness influencers, and even celebrity fitness trainers like the amazing Denise Austin, in a series of livestream events designed to inspire healthy living and help you reach your fitness goals.

This national campaign is particularly close to my heart, because it seeks to address one of the most urgent issues in our society today—food insecurity. The primary focus of this campaign is to help provide free meals to hungry kids across the United States.

I’m proud to be part of a community that’s working together to tackle the problems of hunger and support local nonprofits that are making a difference.

With the support of corporate partners like Dole Food Company and the ongoing campaign of share, No Kid Hungry is doing extraordinary work to end childhood hunger and provide healthy meals to children who need them most.

Why It Matters

Did you know that food insecurity is still a significant issue in the United States, especially in the wake of the coronavirus? Many families are struggling to make sure their children have access to healthy food on a daily basis. This is where our efforts come in. Through this month-long initiative, we’re raising funds that can make a huge difference. Every $1 donated can help provide up to 10 meals for children in need! It’s a solvable problem, and by coming together, we can be part of the solution.

While donations are not required to participate in this program, I want to emphasize that they make a direct impact. You can donate anytime – even create a personal fundraiser. Just a small contribution can go a long way in providing individual meals or supporting school meal programs that ensure children get a healthy start to their day.

What’s in it for you?

As part of this campaign, I will be hosting a livestream wellness class focusing on macros—the three macronutrients (proteins, fats, and carbohydrates) that play a major role in fitness goals and achieving a healthy body. Whether you’re looking to build muscle, lose weight, or just feel your full potential, understanding how to use macros to fuel your body is the secret! We’ll dive into best approaches to nutrition, focusing on how to incorporate healthy food into your diet while staying energized and focused on your fitness goals.

In my session, we’ll discuss:

• What macros are and why they matter
• How to calculate your macronutrient needs
• The importance of protein for body building and muscle repair
• Ways to use healthy fats to support wellness and energy levels
• How to balance carbs for sustained energy and weight management

I’m excited to be a part of this extraordinary progress and look forward to sharing tips and insights that will help you reach your fitness goals in the month of January and beyond!

Join my next 6 week challenge!

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Full Line-Up of Livestream Events

This is just one of many exciting events happening during No Kid Hungry’s “Get Fit” program. The calendar of events will be packed with fitness classes, HIIT workouts, wellness seminars, and more, led by a diverse group of fitness experts, nutrition leaders, and celebrity fitness trainers. Make sure to check out the fit event calendar and tune in to the live streams for free fitness sessions, motivational talks, and practical advice to stay on track with your fitness journey in the new year.

You can participate through social media channels and get updates about upcoming events, including exclusive livestream workouts. As fitness influencers and community groups come together, we’ll highlight the good work that everyone is doing to promote healthy living and end childhood hunger.

How You Can Get Involved

1. Join the livestreams! Attend my session on macros and learn how to fuel your body properly for maximum performance.
2. Donate to support this fundraising campaign. Your contribution, no matter the size, can help feed hungry kids and support school meals programs for children in need.
3. Spread the word! Share the campaign on your social media and encourage your friends and family to get involved. The more people we have supporting, the bigger impact we can make.

Remember, every dollar helps, and you can make a real difference in the lives of young people facing hunger today. Whether you’re able to donate or not, I encourage you to participate in any of the upcoming wellness classes, livestream events, and fitness workouts—it’s a good time for a healthy start to 2024!

Together, We Can Make a Difference

This is our opportunity to work together as part of a wellness community to support programs and initiatives that bring free meals to kids who need them most. Through corporate partners, celebrity fitness trainers, and a diversity of ideas from wellness industry leaders, we can create stronger solutions and inspire extraordinary progress. Let’s help kids feel the joy of a full plate and work toward a future where no child goes hungry.

Mark your calendars for my session and be sure to tune into the full line-up of events as we raise awareness for America facing hunger today. Together, we can create a clear mission and take ambitious goals and turn them into real change!

Let’s do our part, and be sure to join me this January as we work to make this year the one where we take action for hungry kids and show them they are sure kids in our eyes—deserving of healthy meals and a brighter future.

Find more information, donate, or sign up for events through the No Kid Hungry website, and let’s make a positive impact for kids across the country!