If you’re living with type 2 diabetes or have been told you’re “on the verge,” I want you to know something important: you are not stuck.

As a dietitian, health coach and mom who works with women every day, I’ve seen how overwhelming it can feel to manage blood sugar, medications, and the fear of what’s next. But here’s the truth I need you to hear—you can take control of your health. And you don’t have to do it with restrictive diets or a drawer full of prescriptions (you could possibly make that diabetes medication a thing of the past)!

For women who are motivated to feel better, lose weight, and reclaim their energy, there are natural, science-backed strategies that work. Lifestyle changes like simple nutrition swaps, building muscle through movement, and understanding your body’s response to insulin can actually improve your blood sugar—and in many cases, help put type 2 diabetes into remission.

I know it sounds bold, but I’ve watched it happen. And I’m here to help you take that first step.

Let me walk you through the strategies I use with my own clients to support real, lasting change—without the overwhelm. Let’s get you feeling confident in your body and hopeful for your future.

Understanding Diabetes and Its Risk Factors

Let’s talk about what’s really going on when it comes to type 2 diabetes—because understanding it is the first step toward taking back control of your health.

Diabetes happens when the body struggles to keep blood sugar in check, leading to consistently high glucose levels. While there are different types of diabetes, type 2 is by far the most common—and it’s often tied to lifestyle factors like nutrition, physical activity and body weight. In the United States, we suffer from diet related chronic diseases like diabetes, heart disease and some forms of cancer.  Dietary changes, moving away from unhealthy diets, can fix this!  

Here’s the thing: if you’re carrying extra weight, eating on the go, skipping workouts because life is busy, or dealing with things like high blood pressure or cholesterol, you may already be at higher risk—even if you haven’t been diagnosed yet. And if you had gestational diabetes during pregnancy or have a family history of diabetes, it’s even more important to pay attention.

But here’s the good news: type 2 diabetes doesn’t have to be your forever story. With early action and some strategic shifts in your daily habits—especially around food, movement, and sleep—you can lower your risk. And in many cases, it’s absolutely possible to put diabetes into remission.

You are not powerless. And you don’t have to wait for things to get worse to start feeling better.

Natural Strategies to Reverse Diabetes

The most important thing to know about reversing diabetes is that it’s a process. It involves embracing a set of changes that improve your body’s ability to manage blood sugar and insulin sensitivity. You may also be interested to know more about when to hire a dietitian and how much it costs.

Here’s how you can do it naturally:

1. Start with Simple, Balanced Eating

When it comes to reversing type 2 diabetes, food is one of your most powerful tools—and no, it’s not just about cutting sugar.

If you’re like most of the women I work with, you’re juggling a lot. Maybe you’re grabbing meals between errands or relying on convenience foods because life is full. But the truth is, small, intentional food choices can make a huge impact on your blood sugar and overall health – and your risk of diabetes.

Instead of focusing on restriction like low-calorie diets, let’s shift to balance. That means choosing foods that keep your energy steady and your blood sugar stable (within a normal range)—without leaving you feeling deprived.

Here’s what that can look like:

• Fiber-rich carbs like beans, lentils, whole grains, and starchy veggies (yes, potatoes can be part of the plan!) to slow the rise of blood sugar
• Lean proteins such as chicken, turkey, eggs, fish, or plant-based options like tofu to help with fullness and blood sugar balance
• Healthy fats from avocado, nuts, seeds, or olive oil to keep you satisfied and support heart health
• Smarter swaps like choosing whole grain bread over white, or reducing how often you eat red meat—little shifts that really add up over time

Reading food labels can help, but it doesn’t have to be complicated. I always tell my clients: aim for meals that leave you feeling full, energized, and in control—not sluggish or craving more 20 minutes later.

I’ve had clients tell me, “White rice is life,” and I completely get it—food is such a personal, cultural, and emotional part of our lives. Instead of telling them to cut it out, we work on finding ways to enjoy it as part of a balanced diet. For example, one client loved having white rice with every meal, but they were struggling with energy crashes in the afternoon. Together, we adjusted their portions and paired the rice with more protein and fiber-rich veggies. The results were incredible—they felt more energized, less sluggish, and still got to enjoy the food they love. It’s such a good reminder that small changes, not restrictions, can have a huge impact on our health while keeping the foods we love on the menu.

And the best part? These changes don’t just support your blood sugar—they’ve also been linked to lower cholesterol, a healthier heart weight loss. Win-win-win!

2. Move Your Body in a Way That Feels Good

Exercise doesn’t have to mean running marathons or spending hours at the gym—especially if you’re juggling work, family, and everything in between. The truth? Movement is medicine when it comes to managing and even reversing type 2 diabetes.

The goal is to get your body moving regularly in ways that feel sustainable (and maybe even fun!). Walking, swimming, riding your bike with the kids, or picking up a set of dumbbells can all help improve your insulin sensitivity, boost energy, and support weight loss.

Here’s a good place to start:

• Aim for at least 150 minutes of moderate activity each week
• Mix in both aerobic movement (like walking or dancing) and resistance training (like bodyweight or strength workouts)
• New to exercise? Daily walks are a powerful way to kickstart your metabolism and steady your blood sugar—even 10–15 minutes after meals makes a difference

Remember: progress is progress, even if it doesn’t look “perfect.” You don’t need a gym membership to get results—you just need consistency and a plan that fits your life.

3. Focus on a Healthy Weight (Without Obsession)

Let’s talk real talk—weight can be a sensitive subject. But when it comes to managing diabetes, even small shifts in weight can lead to big improvements in your blood sugar and overall health.

Studies show that losing just 5–10% of your body weight can lead to lower A1C levels, more energy, and a stronger shot at remission. That doesn’t mean starving yourself or hopping on the latest fad diet. It means building habits you can stick with long-term.

If you’re feeling stuck, it’s okay to ask for help. Whether that’s working with a coach (hi! 🙋‍♀️), talking to your doctor, or exploring medical strategies, there is no shame in doing what’s best for you.

4. Prioritize Sleep Like It’s Self-Care (Because It Is)

If you’re doing “all the right things” but still struggling with your blood sugar, ask yourself: Am I sleeping enough?

Lack of sleep messes with hormones that control hunger, stress, and blood sugar—leaving you cranky, craving carbs, and more prone to health issues. It’s a cycle that’s easy to fall into, especially for busy women.

Shoot for 7–8 hours of quality sleep each night. That might mean setting boundaries with screens before bed, getting to sleep earlier, or creating a wind-down routine that actually calms your nervous system. And if you’ve ever wondered about going to bed hungry – read this.

Better sleep = better health. It’s that simple.

5. Keep Track of Your Progress (Even the Small Wins)

Regular health check-ins aren’t just for people who already have a diabetes diagnosis—they’re key for preventing problems, too.

Monitoring your blood sugar, checking in on your A1C, and working with a trusted provider gives you the information (and confidence!) to make smart decisions along the way.

As you implement lifestyle changes, these markers can help you:

• Track improvements in blood sugar and insulin resistance
• Talk to your doctor about reducing or even eliminating medications
• Stay motivated by seeing real results from your hard work

Progress isn’t always visible from the outside—but your numbers will tell the story.

6. Build a Lifestyle That Supports You—Not Stresses You Out

The truth is, you don’t have to do this alone. Lifestyle changes stick better (and feel way more doable) when you’re surrounded by people who get it.

Whether it’s a supportive group, a coaching program, or even a few close friends making similar changes, don’t underestimate the power of community. You deserve encouragement, not criticism.

Some simple ways to make healthy living part of your everyday life:

• Swap sugary drinks for flavored water or sparkling water
• Upgrade your white bread to something heartier like a whole grain artisan loaf
• Make movement fun—dance in the kitchen, play outside with your kids, or try a new class
• Choose smarter snacks like nuts, Greek yogurt, or hummus with veggies
• Keep an eye on the glycemic index of your go-to foods to reduce unexpected blood sugar spikes

This is about creating a life that supports your energy, joy, and long-term health—not one that feels restrictive or stressful.

Is Diabetes Remission Really Possible?

Yes—and I want you to believe that, too. I’ve seen women just like you take back control of their blood sugar, lose weight, and even reduce (or eliminate!) their reliance on medications. When you consistently fuel your body with the right foods, move in ways that support your metabolism, and create sustainable habits, real change happens.

And while every woman’s health journey is different, you don’t have to figure it all out alone. It’s important to work with your healthcare provider—but having a coach and a proven strategy like the FASTer Way can help you stay consistent and confident every step of the way.

Let’s Be Real: This Isn’t Just About Diabetes

It’s about you—feeling like yourself again, having energy to keep up with your kids, getting dressed without frustration, and not constantly worrying about your blood sugar or the next doctor’s appointment.

The truth is, reversing type 2 diabetes (or drastically improving your health) isn’t about being perfect—it’s about showing up with intention. Maybe you start by changing how you plan your meals, getting in a few short strength workouts a week, or finally understanding how your body responds to food. The FASTer Way gives you the structure and support to do exactly that—without the overwhelm.

If you’re ready to stop guessing, start feeling better, and take charge of your health in a way that actually fits your life, I’d love to help guide you. You deserve to feel strong, vibrant, and in control. Let’s get you there—together.

The American Diabetes Association is an excellent resource if you need more information.  

As a dietitian and a busy mom, I know how important it is to find meals that are not only delicious but also packed with nutrients and easy to whip up on hectic weeknights. That’s why I absolutely love this Southwest Turkey & Sweet Potato Skillet! Sweet potatoes are one of my go-to ingredients—they’re a fantastic source of fiber, vitamins like A and C, and provide long-lasting energy thanks to their natural complex carbohydrates. Pairing them with lean ground turkey keeps this dish loaded with high-quality protein while keeping the saturated fat on the lower side. And here’s a trick—seasoning the turkey with bold spices like chili powder, cumin, and garlic truly elevates its flavor without needing extra salt or fat.  And if you’re currently enrolled in my FASTer Way programming, this recipe is perfect for a regular macro day!

If family friendly recipes are on your list, be sure to check out these meatballs, and garlic parmesan recipes. You’ll be glad you did!

Jump to Recipe

😍 Why You’ll Love the Southwest Turkey & Sweet Potato Skillet

• Quick and Easy: Only one skillet needed for this easy one-pan dinner. Less cleanup = more time to enjoy!
• Nutrient-Rich: Made with a sweet potato base, lean ground turkey, and nutrient-packed spinach, it’s a great recipe for balanced eating.
• Full of Flavor: With chili powder, ground cumin, and smoked paprika, this dish is a flavor-packed southwest-inspired skillet recipe.
• Customizable: Add toppings like cheddar cheese, greek yogurt, or avocado oil drizzle to make it your own.
• Perfect for Meal Prep: Make ahead and store in an airtight container for the ideal healthy side dish or lunch option.

Jump to Recipe

🗒️ Ingredients + Substitutions

Here’s what you’ll need to make this skillet sweet potato meal:

• lean ground turkey (or try ground meat like chicken or extra lean beef even bison)  
• sweet potato, diced into small pieces (swap for whole sweet potatoes, sautéed sweet potato cubes, or even butternut squash)  
• bell peppers (any color; we love red bell pepper for sweetness)  
• onion (use red onion, yellow onion, or even shallots)  
• garlic, minced (substitute with garlic powder if needed)  
• baby spinach (or try kale, green beans, or cauliflower rice)  
• Seasonings: chili powder, ground cumin, smoked paprika, black pepper, kosher salt  
• 2 tbsp olive oil (for sautéing; use coconut oil or avocado oil as alternatives)  
• 1 tbsp fresh lime juice (adds brightness; lemon juice works too)  
• Optional toppings:
  • Feta cheese or a dairy-free alternative  
  • Fresh cilantro, chopped  
  • Green onions  
  • Cheddar cheese  

Ingredient Tips:

For added protein, toss in a fried egg or a handful of black beans.  

Prefer mild spices? Substitute regular paprika for the smoked version and adjust seasonings to your taste!  

💡 Gluten-Free? Read This!

Great news! This healthy sweet potato skillet recipe is naturally gluten-free, thanks to simple seasonings and whole ingredients. Just double-check your seasoning labels for hidden gluten, especially with chili powder or spice mixes.

👩‍🍳 How to Make My Southwest Turkey & Sweet Potato Skillet

This is a simple recipe that comes together fast! Here’s the step-by-step cooking process:

Cook the Sweet Potato: Heat 1 tbsp olive oil in a large skillet over medium heat. Add the diced sweet potato and cook for 5-7 minutes, stirring occasionally, until they’re slightly softened. Set them aside.

Cook the Turkey & Aromatics: Add the remaining oil, lean ground turkey, diced onion, and garlic to the skillet. Cook on medium-high heat, using a wooden spoon to break apart the meat until browned and fully cooked.

Add Veggies & Seasonings: Mix in the diced bell peppers, chili powder, ground cumin, smoked paprika, black pepper, and kosher salt. Stir well for that ideal amount of southwest flavor.

Stir the sweet potatoes back into the skillet. Cook for another 5 minutes until they’re fork tender.

Stir in the baby spinach and lime juice, letting the spinach wilt for 1-2 minutes.

Top Your Skillet: Remove from heat and sprinkle with feta, fresh cilantro, or your favorite toppings like melted cheese or sour cream.

🍽️ Pro Tip: Serve over brown rice, white rice, or scoop it up with tortilla chips for a crowd-pleasing dining experience.  

📓 Best Served With

This versatile southwest flavors meal pairs perfectly with:

• Breakfast Hash: Add a fried egg or avocado.  
• Rice Skillet Bowls: Serve over cauliflower rice, quinoa, or brown rice for a complete meal.  
• Vegetarian Meal Options: Swap the meat for roasted chickpeas or extra veggies.  

👝 How to Store Leftovers

For meal prep or leftovers, store your southwest turkey skillet in an airtight container for up to 4 days in the fridge. Reheat on the stovetop or microwave for a quick and easy meal.  

Want to freeze it? Place portions in freezer-safe containers for up to 2 months. This perfect one-pan meal reheats beautifully, maintaining its fresh delicious flavors.

🧠 Common Questions

Can I use ground beef instead of turkey?

Absolutely! Lean ground beef works well in this skillet recipe and offers a slightly richer flavor.

How do I make this dish spicier?  

Add in cayenne pepper, red pepper flakes, or a drizzle of your favorite hot sauce for some heat.

Can I make this a vegetarian dish?  

Yes! Swap the turkey for black beans, lentils or crumbled tofu.  Adding green chiles, or roasted chickpeas will add to savory flavors too!

💪🏼 Tracking Macros? Check This Out

Each serving of this skillet is perfectly balanced to fuel your body. Here’s the breakdown of the key nutrients per serving:  

• Calories: 282 kcal  
• Carbohydrates: 16 g  
• Protein: 30 g  
• Fat: 11 g  
• Fiber: 3 g  

With this recipe, you’re loading your family with a nourishing, and incredibly satisfying meal. It’s wholesome comfort food with a nutrition edge—perfect for fueling busy days or capping off your evening on a healthy note.  

Want more ideas like this? Subscribe to my weekly emails to make mealtime stress-free!

Whether it’s your first time creating one-pan meals or you want a great way to enjoy a simple dish that works for busy weeknights, this Southwest Turkey & Sweet Potato Skillet is a great option. Bookmark this true story of a skillet recipe that will become your go-to for comforting, healthy dinners.

Are you ready to try a dish that screams fresh flavors and packs a punch? Meet the Spicy Garlic Shrimp & Avocado Bowl. This shrimp bowl recipe checks all the boxes including vibrant colors, fresh ingredients, and the perfect way to enjoy a low-carb, healthy salad. Whether it’s your first time trying shrimp rice bowls or you’re a meal prep pro, this dish will elevate your repertoire. 

Jump to Recipe

😍 Why You’ll Love Spicy Garlic Shrimp & Avocado Bowl

• Quick to make: You’ll have a delicious meal on the table in under 30 minutes.
• Customizable: Prefer quinoa bowls or brown rice? This easily works with your personal preferences and dietary needs.
• Nutrition-packed: Packed with fresh veggies, healthy fats, and spices, this shrimp avocado salad is both nourishing and filling.
• Perfect for picky eaters: The mix of approachable shrimp, creamy avocado, and fresh lime juice is a win, win, win.

🗒️ Ingredients + Substitutions  

Here’s a breakdown of the key ingredients and some substitution ideas:

For the Shrimp  

• 6 oz shrimp, peeled and deveined: Opt for jumbo shrimp if you prefer more bite, or substitute with pre-cooked shrimp to save time.  
• Olive oil: Use high-quality extra virgin olive oil for the best flavor. Avocado oil is a great alternative.  
• Spices: Chili powder, garlic powder, paprika, salt, and black pepper create a bold, flavorful base. Adjust spice level depending on your preferences.  

For the Salad Base  

• Cauliflower rice: Perfect for a low-carb option, but jasmine rice, sushi rice, or quinoa are great additions if you prefer a heartier bowl.  
• Fresh vegetables: Cherry tomatoes, red bell pepper, cucumber, and fresh veggies like red cabbage or green onions bring a refreshing crunch.  

For Toppings and Extras  

• ½ avocado: Ripe avocados add that creamy avocado texture and plenty of healthy fats.  
• Fresh cilantro and lime juice: These play a significant role in bringing out the flavors, but fresh lemon juice works too. Sprinkle sesame seeds for a different flavor profile.

Jump to Recipe

💡 Gluten-Free? Read This!  

You’ll be happy to know this shrimp bowl recipe is naturally gluten-free! If you’re experimenting with cooking methods, avoid adding soy sauce unless it’s labeled gluten-free. You can also try coconut aminos for a great way to add umami flavor with no gluten concerns.  

👩‍🍳 How to Make My Spicy Garlic Shrimp & Avocado Bowl

Get your full kitchen ready because this recipe comes together in a few simple steps:

1. Prep the shrimp: Toss peeled and deveined jumbo shrimp in a medium bowl with olive oil, chili powder, garlic powder, paprika, salt, and black pepper to coat evenly. Adjust spice level as needed.  
2. Cook the shrimp: Heat a large skillet over medium-high heat. Arrange shrimp in a single layer and sauté for 3-4 minutes per side until pink and cooked through. Transfer them to a small bowl and keep warm.
3. Prepare the salad base: Arrange your bowl with cauliflower rice (or your choice of quinoa, jasmine rice, or brown rice). Add diced cherry tomatoes, cucumber, red bell pepper, and avocado.  
4. Combine and garnish: Place your cooked shrimp on the salad base. Drizzle with fresh lime juice and garnish with chopped cilantro. Serve immediately and enjoy your avocado shrimp salad!  

📓 Best Served With  

• Black beans: Add a side of seasoned black beans for a burrito bowl-inspired twist.  
• Spicy mayo: Mix mayo with a dash of chili powder and fresh lime juice for the perfect drizzle.  
• Sushi bowls: Incorporate sushi rice and finish with soy sauce or sesame seeds for a refined take.

👝 How to Store Leftovers  

Cooked shrimp bowls can be stored in an airtight container in the fridge for up to 3 days. Keep the avocado and fresh vegetables separate to maintain their freshness. For meal prep, assemble everything except the avocado and cucumber in advance and add those just before serving.

🧠 Common Questions  

Can I use pre-cooked shrimp?  

Absolutely! Pre-cooked shrimp is a great way to save time. Just heat them briefly in a skillet with the spices to bring out the flavors.  

What’s a good substitute for cilantro?  

If you’re not a fan of cilantro, use chopped fresh parsley or green onions for a different, yet equally refreshing touch.  

How do I adjust for picky eaters?  

Swap out spicy shrimp for milder cajun shrimp or adjust spice levels to suit everyone’s preference. You can also include side dishes like red onions or simpler veggies like plain cucumbers.  

💪🏼 Tracking Macros? Check This Out  

Here’s the full nutrition information for a single serving of this shrimp bowl recipe (based on a 255-calorie diet):  

• Calories: 255kcal  
• Carbohydrates: 13g  
• Protein: 21g  
• Fat: 15g  
• Saturated Fat: 2g  
• Cholesterol: 137mg  
• Sodium: 434mg  
• Potassium: 889mg  
• Fiber: 6g  

This nutritious meal is a balance of healthy fats, lean protein, and dietary fiber. You can also pump up the protein by adding more shrimp to meet your macro needs.  

Next Time, Try This!

Switch things up to explore your culinary creativity! Throw in some red peppers, black beans, or green onions for that next-level flavor. Or, craft sushi-style shrimp rice bowls and experiment with soy sauce for an entirely different vibe.

Now it’s your turn to make this Spicy Garlic Shrimp & Avocado Bowl! Head to your favorite grocery store, snag the freshest ingredients, and create a delicious meal that celebrates the art of balance, flavor, and nutrition. 

Happy cooking! 🍤🥑

There’s just something about buffalo and ranch that always creates a crowd pleasing recipe.  This Buffalo Ranch Chicken Bowl is one of those solutions that checks all the boxes: it’s quick, wholesome, and packed with flavor. Whether you’re navigating a hectic week or looking to spice up your meal prep routine, this recipe is your reminder that eating well doesn’t have to be complicated.

Jump to Recipe

😍 Why You’ll Love This Buffalo Ranch Chicken Bowl Recipe  

• Perfect for busy weeknights or as an easy meal prep idea  
• Combines high-protein ingredients and lots of veggies for a balanced, nutritious meal  
• Offers flexibility for different dietary preferences like low-carb or gluten-free options  
• Uses simple ingredients readily available in grocery stores or Trader Joe’s  
• A flavorful mix of tender buffalo chicken, creamy ranch dressing, and crispy textures  

Jump to Recipe

🗒️ Ingredients + Substitutions  

Protein options:  Shredded rotisserie chicken, chicken thighs, skinless chicken breasts, or cubed chicken  

Base:  White rice, brown rice, cauliflower rice (low-carb alternative), or long grain rice prepared using a rice cooker  

Veggies:  Cherry tomatoes (or grape tomatoes), red onions, bell peppers, roasted cauliflower, bag of cabbage slaw mix, sweet potatoes, or a great addition of fresh veggies like cucumbers  

Healthy fats:  Avocado or olive oil  

Cheese options:  Blue cheese crumbles, feta cheese, or a dairy-free alternative  

Sauces and dressings:  Primal Kitchen buffalo sauce, Frank’s Buffalo Wing Sauce, blue cheese dressing, or homemade ranch using Greek yogurt and ranch seasoning  

Additional seasonings:  Garlic powder, paprika, sea salt, black pepper  

Optional sides:  Black beans, lime juice, apple cider vinegar  

💡 Gluten-Free? Read This!  

• Double-check seasoning packets like ranch seasoning and buffalo sauce for gluten content.  
• Use gluten-free dressing options (e.g., a homemade ranch made with dairy-free yogurt).  

👩‍🍳 How to Make My Buffalo Ranch Chicken Bowl  

1. Cook the protein:

• Use shredded chicken, cubed chicken, or a sheet pan chicken option for crispy buffalo chicken.  
• For easy preparation, try tender buffalo chicken made in an Instant Pot or slow cooker with chicken broth and spicy buffalo sauce.  

2. Prepare the base:

• Use your preferred bed of rice (brown, white, or cauliflower rice) or opt for roasted cauliflower for a low-carb twist.  
• Cook the rice in a rice cooker or Instant Pot for ease.  

3. Assemble the bowl:

• Add freshly cooked grains or cauliflower florets to a large skillet over medium-high heat to crisp, if desired.  
• Layer with lots of veggies like bagged cabbage slaw mix, cherry tomatoes, and bell peppers.  

4. Season and dress:

• Coat the chicken in buffalo sauce, garlic powder, and seasonings until golden brown.  
• Top with blue cheese crumbles (or feta), ranch dressing, and extra buffalo sauce for a spicy kick.  

5. Serve and enjoy:

• Garnish with fresh chives or green onions for a burst of flavor!  

📓 Best Served With  

• Low-carb buffalo chicken bowls paired with a side of black beans or crispy roasted sweet potatoes.  
• Try this bowl-style meal with a refreshing apple cider vinegar slaw for a tangy kick.  
• A dollop of sour cream or your favorite hot sauce can elevate the spice factor.  

👝 How to Store Leftovers  

• Store leftover buffalo chicken or veggies in an airtight container in the fridge for up to 4 days.  
• For meal prep, use separate containers to preserve freshness. Add dressing just before serving.  
• Freeze leftover spicy buffalo chicken in a meal prep container for up to 3 months.  

🧠 Common Questions  

Q1. Can I make this with crispy buffalo chicken?  

• Absolutely! Use cubed chicken tossed with olive oil, buffalo sauce, and ranch seasoning, then bake at high heat on a sheet pan until golden brown.

Q2. Are there different types of buffalo sauce I can use?  

• Yes, you can try Frank’s Buffalo Wing Sauce or Primal Kitchen Buffalo Sauce for a lower-calorie option.  

Q3. Can I use rotisserie chicken?  

• Definitely! Shredded rotisserie chicken is a great addition and saves on prep time.  

💪🏼 Tracking Macros? Check This Out

The Buffalo Ranch Chicken Bowl is a perfect blend of flavor and nutrition. It’s only 265 calories per serving and packed with 30g of protein to keep you full and support muscle recovery. With just 9g of carbs and 4g of fiber, it’s great for low-carb diets and supports healthy digestion. It also has 12g of healthy fats, including 5g monounsaturated fats and 3g polyunsaturated fats, while keeping saturated fat low at 3g.

This bowl is also loaded with nutrients like Vitamin A (7321IU) for vision and immunity, Vitamin C (14mg) for skin and immune health, plus potassium (654mg) and iron (2mg) for energy and cellular health.

Whether you’re tracking macros or just looking for a healthy, satisfying meal, this recipe has it all—simple, nutritious, and packed with flavor! 

• Packed with high protein, healthy fats, and fresh veggies, this recipe supports your nutrition goals visually and functionally.  
• Check the nutrition facts and nutritional information on seasoning packets and sauces to fit this into your macros seamlessly.  
• Swap out rice with cauliflower rice to cut carbs while keeping the hearty feel of buffalo bowls.  

If you try out this Buffalo Ranch Chicken Bowl Recipe – and I hope you do – share your thoughts with a star rating in the comments!

If you’re taking Ozempic as part of a weight loss journey or blood sugar control, you’ve probably noticed one big change—your appetite isn’t what it used to be. As a GLP-1 receptor agonist, Ozempic helps regulate blood sugar and promotes weight loss by slowing digestion and reducing hunger. For many, this makes it easier to eat fewer calories, but it can also mean struggling to get enough protein, which (I can’t stress this enough!!) is crucial for maintaining muscle, energy, and overall health.

As a registered dietitian and professionally trained chef, I know firsthand how important protein is—especially when you’re losing weight. I also know that eating well shouldn’t feel like a chore. Stay with me through this article, I’ll walk you through exactly how to hit your protein goals while on Ozempic, with simple, satisfying, and delicious solutions that fit your lifestyle. Let’s make this easy (and tasty)!

What is Ozempic and How Does it Work?  

Ozempic has been making headlines, and here’s why—it’s a medication with semaglutide, an active ingredient that helps manage type 2 diabetes and supports weight management. Weight loss drugs like semaglutide works by mimicking GLP-1, a hormone your body naturally produces to regulate blood sugar, control appetite, and boost metabolism.

Here’s how it works: it helps your body release insulin when blood sugar is high and slows digestion, keeping you feeling full longer. This reduces hunger and calorie intake without feeling deprived. It also lowers cravings by reducing glucagon, a hunger hormone, making it easier to stick to healthier habits.

For weight loss, the appetite suppression is a game-changer. Combined with a good diet and exercise, Ozempic can help you lose significant weight while improving how your body burns fat and handles insulin resistance. 

How Ozempic Affects Protein Metabolism  

When you’re on a weight-loss journey one thing you don’t want to overlook is protein. I cannot stress enough how protein intake is crucial for preserving lean muscle mass, repairing connective tissues, and maintaining strength as you shed pounds. Protein isn’t just about building muscle—it supports so many essential body functions, from keeping your immune system is in tip top shape to ensuring your hair, skin, and nails stay healthy. You want to have nice hair and skin and strong bones right? With the appetite-suppressing effects of Ozempic and the potential for reduced calorie intake, there’s a chance that rapid weight loss could lead to losing muscle along with fat if you’re not getting enough protein. That’s why it’s extra important to make sure your meals are packed with high-quality protein sources like lean meats, eggs, dairy, tofu, or legumes. By including enough protein in your diet, you can keep your body strong throughout your weight-loss journey while reaping the full benefits of your medical weight loss plan.

Setting Personalized Protein Goals  

Setting personalized protein goals can help you take charge of your health and fitness, but where do you start? A good baseline to consider is the recommended daily allowance (RDA) for protein, which suggests consuming around 0.8 to 1.2 grams of protein per kilogram of body weight for most individuals. This range is a general guideline, but your ideal protein intake will depend on factors like your activity level, health goals, and overall nutrition needs. For example, someone trying to build muscle or recover from an illness may need more protein than someone with a sedentary lifestyle. To determine what’s right for you, it’s a smart idea to consult a registered dietitian or an obesity medicine physician. These experts can evaluate your dietary needs, fitness routine, and medical history to set personalized protein targets that align with your goals and lifestyle. By fine-tuning your protein intake, you can fuel your body effectively, whether your focus is on weight loss, muscle gain, or simply maintaining a healthy balance.

When new clients join my 6 week fat loss program, I review their new client assessment and set custom macros based on past medical history and individual goals.

Protein-rich foods for Ozempic Users  

When it comes to finding the best protein sources, focusing on high-quality, nutrient-dense foods is essential. Lean meats like chicken breast, turkey, and fish are excellent options, providing a hefty dose of protein with minimal fat. For those who enjoy dairy, foods like cottage cheese, Greek yogurt, and other low-fat dairy products are both protein-packed and versatile, making them easy to incorporate into your diet.

Whole grains such as quinoa and farro not only deliver protein but also supply fiber, which supports digestion and helps you stay full longer.

Healthy fats like avocados, nuts, and seeds can complement these protein sources, offering additional nutrients and sustaining energy levels.

Plant-based proteins such as beans, lentils, tofu, and edamame are fantastic choices as well, especially for vegetarians or those looking to reduce their meat intake, while animal-based proteins are often complete proteins, providing all essential amino acids vital for muscle repair and overall health.

For individuals with busy schedules, protein powders, ready-to-drink protein shakes, and newer innovations like protein-rich drinks are convenient options to ensure you meet your daily protein goals without sacrificing nutrition. By balancing these dietary elements, Ozempic users can maintain a high-quality protein intake that aligns with their weight loss and health objectives.

Practical Meal Planning Tips for Protein Goals

Meal planning might sound intimidating, but it doesn’t have to be. The key is to focus on whole foods that are naturally rich in protein, healthy fats, and other vital nutrients. Now that you’re not as hungry, every bite counts to get your body the nutrients it needs. 

Meal planning might sound intimidating, but it doesn’t have to be. The key is to focus on whole foods that are naturally rich in protein, healthy fats, and other vital nutrients. Now that you’re not as hungry, every bite counts to get your body the nutrients it needs. 

This is going to sound corny, but think of protein, carbs, and fats as friends you’re inviting to a party. Protein is like the dependable friend who always helps you set the foundation for a great time—strong and reliable. Carbs are the lively guest who keeps everyone energized and moving, while healthy fats are the chill, supportive friend who makes sure everything stays balanced and smooth. Hosting the perfect party (or meal, in this case) is all about getting the right mix of these three.

When planning your meals, start by prioritizing protein. It takes center stage, bringing structure and strength to the plate. Foods like chicken breast, fish, or tofu make great options. Then, think about carbs—whole grains like quinoa or brown rice or starchy veggies like sweet potato are excellent choices. Finally, don’t forget your fats—think slices of creamy avocado or a drizzle of olive oil to bring it all together. 

1️⃣ Eat Protein First at Every Meal

When you sit down to eat, start with protein before anything else. Whether it’s eggs, chicken, Greek yogurt, or fish, front-loading protein helps ensure you get what you need before you fill up.

2️⃣ Focus on Smaller, Protein-Dense Meals

Since big meals might not be appealing, try small, frequent meals packed with protein:
✅ Greek yogurt with collagen powder
✅ Scrambled eggs with cheese
✅ Tuna salad on cucumber slices
✅ Protein shake with almond milk
✅ Cottage cheese with berries

3️⃣ Sip Your Protein

If solid food feels too heavy, protein drinks and smoothies are a lifesaver. Try:
🥤 A high-quality protein shake
☕ Collagen or protein powder in coffee
🍓 A smoothie with protein, Greek yogurt, and berries

4️⃣ Keep Easy Protein Snacks on Hand

Protein-rich snacks make it easier to hit your goals without overloading your plate:
✔ Hard-boiled eggs
✔ String cheese or cottage cheese
✔ Turkey roll-ups with avocado
✔ A handful of almonds + a protein bar

5️⃣ Track & Adjust as Needed

Since your appetite fluctuates, tracking your protein intake can help you see where you might need a boost. Aim for at least 20–30g of protein per meal and adjust based on how you feel.

Tackling Challenges to Meeting Protein Goals

Meeting your protein goals can come with its own set of challenges, but a little preparation helps a lot. One common mistake is underestimating how much protein your body actually needs, so take time to familiarize yourself with portion sizes. For example, aim for around 20-30 grams of protein in each meal to reach your daily target.

Another hurdle might pop up if you’re using GLP-1 medications, which often reduce appetite or feelings of hunger. This can make it hard to eat larger meals, so try smaller, protein-dense meals instead—think a slice of turkey on a whole-grain cracker or a small serving of cottage cheese with fresh fruit.

Fairlife chocolate milk, or a protein shake are good options to have on hand.  Small hacks like these can make hitting your goals much easier without feeling like a chore.

Practical Meal Planning Tips for Protein Goals  

Meals

1. When it comes to building a balanced diet with plenty of protein, the key is to keep it simple and practical. Start by thinking of each meal like a well-rounded plate—your protein is the star of the show. Whether it’s lean chicken, fish, tofu, or even eggs, you want to aim for a high-quality protein source that fills you up and helps your body recover and grow strong. 
2. Complement your protein with wholesome carbs like quinoa, brown rice, or sweet potatoes to maintain steady energy.  
3. Round out your meal with healthy fats such as a handful of nuts, avocado slices, or a drizzle of olive oil to stay satisfied and support overall health.

Snacks

• When it comes to snacks, think grab-and-go, whole foods so you don’t skimp on nutrition.
  • Boiled eggs are a powerhouse snack—packed with protein and super convenient.  
  • Plain Greek yogurt topped with fresh berries or cinnamon makes for a creamy and satisfying option without added sugar.  
  • Apples, pack of almonds and a beef stick.  

For meal planning, the easiest way is to mix and match.  

• Start with a protein like grilled chicken, chickpeas, shrimp or tempeh.  
• Add a veggie side like roasted broccoli or a mixed greens salad.  
• Include a small serving of whole grains like farro, barley, or brown rice to keep variety in your meals.  

If you’re reading this and thinking – there is no way I’m going to do this cooking, the good news is you don’t have to. Whole Foods and other meal delivery services make it easy to meet your unique macro needs.  

• Prepping these ahead of time and storing them in meal containers can make assembling meals during the week quick and easy. This approach helps you stay on track with your protein goals while maintaining a balanced, sustainable diet for weight loss or overall health. It’s all about creating combinations that work for you!

Tackling Challenges to Meeting Protein Goals  

These are some of the most common hurdles I’ve seen my clients encounter over the past year.  

Underestimating Protein Needs

• Many people don’t realize how much protein they actually need.
• Solution: Use a macro calculator or aim for at least 20-30g of protein per meal.

Portion Size Confusion

• A “serving” of protein isn’t always a full portion. (Example: A 4 oz chicken breast has ~35g protein.)
• Solution: Weigh and track protein sources initially to get a feel for proper portions.

Reduced Appetite on GLP-1 Medications

• Feeling full quickly can make it hard to consume enough protein.
• Solutions:
  • Prioritize protein first at every meal.
  • Incorporate small, protein-dense foods (e.g., Greek yogurt, eggs, cottage cheese).
  • Sip on protein shakes if solid meals feel like too much.

Skipping Protein at Meals

• Relying on carbs or fats instead of a balanced plate.
• Solution: Make protein the focus—choose lean meats, fish, tofu, or protein-rich dairy.

Struggling to Hit Daily Targets

• Ending the day low on protein can slow progress.
• Hacks:
  • Add collagen or protein powder to coffee.
  • Keep high-protein snacks handy (e.g., hard-boiled eggs, turkey slices, protein bars).
  • Pre-plan meals to distribute protein evenly throughout the day.

Protein Goals in a Balanced Diet  

While protein is a star player, it’s not the whole game. A healthy, sustainable diet includes:
✅ Healthy fats (think avocado, nuts, olive oil) for hormone balance and brain health.
✅ Whole grains for fiber and steady energy (yes, carbs are important!).
✅ Portion-controlled calories—because even too much of a good thing can stall progress.

It’s not about cutting everything out—it’s about learning how to build meals that fuel your body and fit your lifestyle.

Long-Term Success = Lifestyle Changes

Here’s the truth: No matter how great your meal plan is, if it doesn’t fit your real life, it won’t stick. That’s why focusing on habits—like prioritizing protein at meals, prepping ahead, and making small swaps—helps create results that last.

At the end of the day, your diet should support your goals and your life. No extremes,—just balance. 

Regular Monitoring and Adjustments  

Hitting your protein goals isn’t just a “set it and forget it” thing. As your body changes—whether you’re losing weight, gaining muscle, or adjusting to a new routine—your protein needs can shift too. That’s why regular check-ins with your dietitian and healthcare provider are a good idea and can make a big difference.

Tracking protein

✔ Ensures you’re getting enough – Especially important if you’re losing weight or building muscle.
✔ Prevents under or over-eating – Too little protein can slow progress, while too much without balance can throw off your nutrition.
✔ Helps troubleshoot plateaus – If you’re stuck, tweaking your protein intake (alongside other macros) can help get things moving again.

Adjusting as You Go

Your needs might change based on:
Weight loss progress – As you lose weight, your protein needs may need to be fine-tuned.
Muscle-building goals – If you’re strength training more, you may need to increase protein intake.
Appetite changes – Medications (like GLP-1s) or lifestyle shifts can have side effects that impact how much you comfortably eat.

Stay Connected & Stay Flexible

The best way to get this right? Stay in touch with a registered dietitian, weight-loss coach, or healthcare provider who can help assess and adjust your intake. Nutrition isn’t one-size-fits-all, and making small, strategic changes over time is what leads to lasting results.

The key takeaway? Listen to your body, track your intake, and don’t be afraid to make adjustments along the way. 💪🏼

You’ve Got This! 💪🏼

Hitting your protein goals while on Ozempic is totally doable—it just takes a little planning and the right approach. With small, smart tweaks, you can fuel your body, protect your muscle, and feel stronger while losing weight.

The key? Make protein a priority. Whether that’s adding a scoop of protein to your morning coffee, choosing high-protein snacks, or focusing on quality meals, every little effort adds up. And the best part? You don’t have to do it alone! A nutrition coach, registered dietitian, or healthcare provider can help guide you and make sure you’re getting exactly what your body needs.

So keep going—your health goals are 100% within reach! With a little planning (and some tasty protein-packed meals along the way), you’ll be feeling your best in no time. 💯

What’s your favorite way to sneak in extra protein? Let’s share ideas below! ⬇️😊

Jump to Recipe

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!

Jump to Recipe

😍 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.

💪🏼 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.

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.  

Jump to Recipe

🗒️ 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.  

Jump to Recipe

💡 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.  

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.

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.  

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!