Category: Articles

Why I eat leftover salmon straight from the fridge

Atlantic salmon is a weekly staple for us when it comes to healthy eating.  (I’ll save why this is my preference for another post!) It’s a delicious fish that can be prepared in a variety of ways whether you’re buying fresh or frozen salmon from the grocery store.  

Leftover salmon from the day before is delicious protein source. Have you ever tried eating cold salmon? Personally, I think it’s the best way to eat it for convenience, taste and avoiding that fishy smell! Read on, and I’ll explain 🙂

The fastest way to prepare salmon

Jump to Recipe

Before Kids

I used to roast fresh salmon or defrosted salmon in my toaster oven or in a 400 F oven.  I would remove any excess moisture with a paper towel, coat with a bit of olive oil spray, season with Seasonello and top with lemon slices and roast for 15-20 minutes depending on the thickness of the fish.  Still a great way to prepare salmon, (and I still do when cooking for a large crowd), but on a normal weeknight, every minute counts.

After Kids

While the above method seems pretty quick and painless, I now have even less time and this is BY FAR, my favorite way to prepare salmon – bonus my husband even likes it too!  

  1. Take a 6-8oz frozen salmon fillet out of packaging and place directly in 400F bucket air fryer.  
  2. Spray with olive oil spray, season with salt and pepper or Seasonello and top with lemon slices.  
  3. Cook for 14 minutes (from frozen) and serve!!  
  4. Salmon should look opaque and golden and reach an internal temperature of 145 F with a food thermometer when done.

When it’s cooked at a high temperature like this, the outside gets a little color to make it appealing and the inside is flakey and moist.  

I can usually fit 3 salmon fillets in my air fryer and I usually try to make at least one extra piece of salmon for lunch the next day.  

How to store cooked salmon properly

Storing leftover salmon properly is crucial to ensure food safety and to maximize its shelf life. After cooking salmon, let it cool to room temperature before storing it in an airtight container or wrapping it tightly in plastic wrap or aluminum foil. This will keep it fresh for up to 3-4 days.

Why I eat cold leftover salmon straight from fridge

Now, back to the topic of why I eat cold leftover salmon straight from the fridge. There are a few reasons why this is a great choice.

Convenience: 

Eating cold leftover salmon is a great way to save time and effort. You don’t have to worry about reheating it or going through the whole cooking process again. I like to eat it as is, make salmon salad out of it, add it to a salad or even make a sandwich. 

Taste: 

As strange as it may sound, leftover cold-cooked salmon can taste even better than the first time you had it. The flavors have had time to meld together, and your taste buds may pick up on different nuances that you didn’t notice before. Because salmon is a fattier fish, it maintains a moist flaky texture too which makes it very satisfying to eat.  My kids prefer salmon cold too.  

No Fishy Smell:

There’s something to be said about office kitchen etiquette about salmon.  When you’re eating it, everyone knows it because of they fishy odors!  When you have it cold with your meal, it still tastes great, and won’t smell up the whole kitchen the way reheated fish does.  

Roasted salmon pinterest pin

Nutritional benefits: 

Salmon is rich in omega-3 fatty acids, which are important for brain function and overall health. Eating cold leftover salmon is an easy hands off way to get more of these beneficial nutrients in your diet.

Rich in Omega-3 fatty acids: Seafood, especially oily fish like salmon, tuna, and sardines, are excellent sources of Omega-3 fatty acids that are essential for heart and brain health.

High in protein: Seafood is a great source of lean protein, making it an ideal option for those looking to increase their protein intake without consuming excess calories or unhealthy fats.

Low in saturated fat: Compared to other animal proteins, seafood contains lower amounts of saturated fat. This makes it a healthier option for those looking to maintain cardiovascular health.

Contains essential vitamins and minerals: Seafood is rich in vital nutrients like vitamin D, selenium, iodine, and zinc, which play crucial roles in maintaining overall health.

Helps prevent chronic diseases: Regularly consuming seafood has been linked to a reduced risk of chronic diseases like heart disease, Alzheimer’s disease, and depression due to its high nutrient content.

Supports healthy growth and development: Seafood is especially important for children and pregnant women as it provides essential nutrients for proper growth and development.

Lowers inflammation: The anti-inflammatory properties of Omega-3 fatty acids found in seafood can help reduce inflammation in the body, which is linked to many chronic diseases.

Aids in weight management: Due to its high protein content and low calorie density, seafood can be beneficial for weight management by promoting satiety and reducing overall calorie intake.

To enjoy cold leftover salmon straight from the fridge, simply take it out of the container and enjoy, or let it sit at room temperature for a few minutes and top with lemon juice. 

Other salmon recipes

I know my roasting method is basic, but it works and it’s delicious.  I’m not a fan of coating with cream cheese or feta cheese because it is already a good source of healthy fats.  And for basic weeknight meals, balance is important.  We talk a lot about that if you enroll in the FASTer Way and are focused on health too!  

1
Quick High Protein Salmon Salad
Use canned or leftover salmon to make this recipe.
Check out this recipe
2
Tuna poke in a blue bowl
Tuna Poke Salad
If you're loving salmon, use sushi grade salmon in this recipe instead of tuna!
Check out this recipe
3
salmon on top on lemon slices.
Baked Salad
Top this with salmon – it's soooo good!
Check out this recipe

You can easily turn leftover salmon into salmon cakes by combining with a bit of bread crumbs, chopped bell peppers, red onions and mayo or egg.  Form into salmon patties and cook over medium heat with a little olive oil on stovetop until brown and cooked through.  

One recipe I do really love is this simple salmon salad, which you can make with canned or cold cooked salmon.  It would also be phenomenal over baked salad too!

Roasted salmon on plate.

Air-fryer Roasted Salmon

Use salmon straight from the freezer.
Prep Time 1 minute
Cook Time 14 minutes
Total Time 15 minutes
Course Main Course
Cuisine American
Servings 1
Calories 242 kcal

Equipment

  • 1 basket style air fryer I have found if I use my other toaster oven style air fryer, I need to add a few minutes to cook time. And it tends to make a mess.

Ingredients
  

  • 6 oz Atlantic Salmon fillet, frozen I like Costco fillets
  • Seasonello or salt and pepper

Instructions
 

  • Preheat air-fryer to 400F.
  • Place frozen salmon on parchment liner in air fryer basket and let cook for 14 minutes.
  • Should reach an internal temperature of 145F with a meat thermometer when done.

Nutrition

Calories: 242kcalProtein: 34gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gCholesterol: 94mgSodium: 75mgPotassium: 833mgVitamin A: 68IUCalcium: 20mgIron: 1mg
Keyword air fryer, easy, fast, protein, simple
Tried this recipe?Let us know how it was!

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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

Two ingredient soup hack (creamy + nourishing)

As a mom and dietitian, I’m always on the hunt to make something wholesome and easy to feed myself and my kids – and this one hits the mark for both. You can warm up your soul with this quick and easy two-ingredient soup hack that is perfect for those busy weekdays or whenever you need a quick dinner fix. It also happens to be an excellent way to get your kids to eat vegetables! Plus you can add to it to create a macro balanced meal or snack.  It is literally the easiest soup recipes I have ever tested.

This recipe is built on the convenience of frozen mirepoix and chicken broth from the grocery store, making it a great go-to meal when you’re short on time.

Jump to Recipe

Ingredients and Alternatives:

For this basic recipe, you will only need two main ingredients, frozen mirepoix and broth, but you can add additional ingredients to customize the soup to your own preference. 

Frozen mirepoix

  • This is a combination of pre-diced celery, onion and carrot.  I usually have a bag in the freezer.  
  • This soup is equally as good with fresh mirepoix, my local Trader Joe’s and Harris Teeter always have it available in the produce aisle.  When I buy fresh, I generally try to cook it the same day.  
  • You could always use 3/4 cup each of diced carrots and celery with 1 cup of diced onion.  
Chopped onions, carrots, leeks and turnips for soup.

Chicken stock

Bowl of broth herbs and spices to make chicken soup
  • Vegetable stock is a perfect alternative if you’re vegan, vegetarian or trying to follow a more plant based lifestyle.
  • Beef stock will add a deeper umami flavor to this soup.
  • Turkey stock is a great alternative to chicken stock.
  • Bone broth may also be used.  This option will offer a more protein rich soup.  

​Make it your own

  • Feel free to add fresh herbs, such as thyme or rosemary, to elevate the soup’s flavor, or hot sauce to add an extra kick.
  • Try adding a can of tomatoes to make a tomato-based soup.
  • Grate or add a cube of fresh ginger to the mirepoix for a nutrient and flavor boost.
  • Serve with poached shrimp for an elegant starter or light lunch.
Jump to Recipe

Steps to Make It:

  1. Start by heating up a large pot on medium heat and adding a tablespoon of olive oil.
  2. Add the frozen mirepoix mixture and cook for 5-7 minutes until it’s soft and fragrant.
  3. Pour in the chicken or vegetable broth, enough to cover the mirepoix, and let it come to a boil.
  4. Turn down the heat and let the soup simmer for at least 15 minutes.
  5. Use an immersion blender to puree the soup until you reach the desired consistency.
  6. If you want a thinner soup, add more warm chicken or veggie stock and blend.  
  7. Serve hot with toppings of your choice.
Home blender

The beauty of this recipe is that it is perfect for anyone looking for a warm and hearty soup without having to spend hours in the kitchen. This is perfect for those who are seeking a healthy option but don’t want to sacrifice flavor.

Interesting Ways to Serve It:

Bowl of creamy soup decoreated with crema and herbs

If you’re looking to mix things up, try serving this soup as a base for a poached egg. 

You can also roast sweet potato cubes and add them to the soup for a seasonal twist. 

For extra creaminess, add a dollop of Greek yogurt, (heavy cream or sour cream work too!) 

 Serve with crusty bread, green onions, and black pepper.

Top with croutons or toasted pumpkin seeds for an extra crunch.

This two-ingredient soup is an easy favorite during any time of year and is perfect for children and adults alike.

How to store It:

You can pop any leftover soup in the freezer in an airtight container for a quick and easy lunch. I recommend pouring into pint containers for easy meal prepping and portioning.

Nutrition & Macros:

This soup is packed with nutrients from the vegetables and broth. Mirepoix, made from a mix of carrots, celery, and onions, is an excellent source of vitamins and fiber. It is also great for hydration.

It has about 100 calories per serving and is made with real whole food ingredients.

  • Carbohydrates 5g
  • Protein 6g
  • Fat 3g

These values may change if you use a different broth such as bone broth or vegetable broth.

If you’re following the FASTer Way, save this recipe for low macro day. It’s will definitely help you feel full and hit your macro targets.

If you’re in a soup mood, you should try this split lentil soup recipe. It’s high protein and fiber gets better with time.

Don’t hesitate to make it your own by adding your own twist to the recipe. Happy cooking!

delicious pumpkin soup in ceramic bowl

2 Ingredient Soup

This recipes is so easy and comes together quickly for a cozy soup.
Cook Time 45 minutes
Total Time 45 minutes
Course Soup
Cuisine American
Servings 4
Calories 109 kcal

Equipment

  • 1 blender

Ingredients
  

  • Frozen Mirepoix
  • 32 ounces chicken stock

Instructions
 

  • Heat 1 tbsp olive oil in stock pot.
  • Add frozen bag of mirepoix and cook over medium heat until translucent and soft. About 10 minutes.
  • Add broth or stock to vegetables and let simmer for 20 minutes.
  • Transfer hot soup to blender and blend until smooth.
  • Serve and enjoy

Nutrition

Serving: 4gCalories: 109kcalCarbohydrates: 15gProtein: 6gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 1gCholesterol: 7mgSodium: 374mgPotassium: 238mgFiber: 2gSugar: 7gVitamin A: 35IUVitamin C: 4mgCalcium: 9mgIron: 0.5mg
Keyword easy, kid friendly
Tried this recipe?Let us know how it was!

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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

9 ways to start cooking healthier at home today

Cooking at home is an incredible way to ensure that you are eating healthy meals that are both tasty and nutritious. It always amazes me to think about that what you eat has the power to prevent or reduce your risk of chronic disease such as diabetes, heart disease and obesity. Not only that, it is also an enjoyable way to spend time with family and friends, enhance your culinary skills, and save money! However, sometimes it can be challenging to whip up a meal that is both healthy and delicious, especially if you are new to cooking. But don’t worry! I have got you covered.

It always amazes me to think about that what you eat has the power to prevent or reduce your risk of chronic disease such as diabetes, heart disease and obesity.

Tip #1: Prioritize whole foods

When I say whole foods, I mean foods that are in their mostly natural form.  Think fresh fruit and vegetables, lean meat, healthy fats like avocado and walnuts as well as whole grains.  In the Faster Way, we say anything that comes from the ground or has a mother is fair game.  These foods provide more nutritional value than convenience foods and processed foods because they have micronutrients and fiber that keeps you feeling full and content. For example, incorporating whole grains like brown rice and quinoa into your meals is a great way to add fiber to your diet while fresh fruits and vegetables are chock full of mood enhancing and gut healthy nutrients that bring color and flavor to meals.  Whole food nutrition is also an important element of weight management.  

Tip #2: Plan ahead

Planning ahead is a crucial step in healthy cooking. It saves time, money, and reduces food waste. Develop a weekly menu, taking into consideration the nutrients you need, and shop accordingly. Meal prepping is also a great way to ensure that you have healthy meals ready to go when you are tight on time. Having a handy kitchen notebook or weekly meal planner is a simple way to organize your dinners for the week. It’s your one stop for your favorite new recipes, recipe notes and ingredients that should make up your pantry staples!  

Tip #3: Use the right cooking methods

The cooking methods you choose can significantly impact the health of your meals. Instead of frying, try baking, grilling, or steaming. These methods tend to require less oil and maintain the flavor of your ingredients. Another tip is to use non-stick pans or parchment paper to eliminate the need for excessive oils. Keep in mind that fats have twice the calories as carbohydrate and protein. 

Roasted potatoes

Tip #4: Play with spices and herbs

Parsley on counter

Who says healthy food has to be boring? Playing with spices and herbs is an excellent way to liven up your meals, especially when you’re reducing the amount of fat in food.  Adding spices also provides health benefits. Spices like turmeric, ginger, and cumin are known for their anti-inflammatory properties, and herbs such as parsley and basil have high antioxidant levels.  Once you master a cooking technique, such as roasting for example, you can play with the combination of fresh herbs to create variety in flavor.

 

Tip #5: Experiment with healthy substitutes

There’s no shortage of healthy substitutes for common ingredients. 

  • For instance, instead of using white flour, try almond or coconut flour, which both contain high vitamins and minerals. 
  • Rather than using sugar, opt for natural sweeteners like honey, maple syrup, or dates.  
  • You can also use unsweetened applesauce or mashed banana in place of butter to keep baked goods healthier too. 
  • Another option is to swap out solid fat such as butter or lard for avocado oil or olive oil because these oils support healthy cholesterol and overall heart health.  
  • Instead of sour cream use a Greek yogurt for that creamy consistency with the added benefit of protein.
  • If you choose to consume dairy, opting for low-fat options is a great way to add calcium and water-soluble vitamins to your diet. So instead of choosing whole milk, try a 2% milk and gradually go to a 1% option as everyone gets used to the change.  (They may not even notice the difference!)
  • Instead of going for the salt shaker or soy sauce which should be avoided if you have high blood pressure, try a squeeze of lemon juice.  Acidity from lemon has a way of brightening up a meal, beyond what salt can add.  Try it!
  • If you are cooking with ground beef, try chopping mushrooms to replace part or all of the beef.  This will decrease total calories and saturated fat, but also add fiber, flavor and important micronutrients.  

Tip #6: Pay attention to portions

healthy travel snacks

This is a big one because portion size and balance of macronutrients can make or break our health goals. Portion sizes can make a big difference in a meal.  White rice for example has 170 calories per 1 cup, cooked.  If you accidentally double that by taking a second helping, the calories will add up quickly.  Plate fruits and vegetables first and incorporate lean proteins like fish and chicken to ensure a balanced meal. Plate your carbohydrates last.  

Tip #7:  Change up your appliances

One of my favorite appliances is my air fryer.  When it comes to cooking fish, chicken cutlets or fries, it’s one of my favorite ways to get a home-cooked meal on the table quickly. Using a slow cooker is a great way to cook lean meats like chicken and pork while retaining their flavor and nutritional value too.  

Vegetable Hack: Cook frozen veggies in your air frier for a quick side that comes together in about 10 minutes!

Tip#8: Nutrition by addition

Often times, an average meal or snack is just one or two ingredients away from being well balanced and satisfying. 

  • Chia seeds can be sprinkled on top of meals for healthy fats and fiber.  
  • Slice bananas or mash berries on top of toast with peanut butter for micronutrients and a pop of flavor.
  • Leftover restaurant meals, like risotto or pasta can be reheated and combined with a bag of frozen vegetables to increase the volume and add nutrition.
  • You can add a scoop of protein powder to rolled oats to provide satiating protein.  
  • Instead of snacking on a piece of fruit, add a scoop of cottage cheese for protein and fat.  
  • When you’re having a slice of pizza, one of the best ways to bump up the nutrition is to have a small side salad or raw vegetables along with it.  
  • If you have to stop for fast food, you can opt for a salad but be sure to add a protein.  At Chick-Fil-A you can ask for double grilled chicken or nuggets to add for filling protein.  

Tip #9 :  Measure your oil

One tablespoon of olive oil or vegetable oil has 120 calories. So when you do the Rachel Ray swirl in the pan (straight from the bottle) it’s easy to add more than intended.  One simple way to avoid eating too much fat is to measure your oil.  Fat is an important part of a healthy diet, so I’m not saying to avoid it all together, it’s just a food group to be aware of, especially if you have heart disease.  

Check out this home made salad dressing – it’s so creamy and tangy. Seriously the best!

My favorite recipes on repeat

4
Quick Fried Rice for One
Check out this recipe
5
Yogurt Curry Chicken Skewers
This recipe couldn't be faster to throw together, and it's a complete crowd pleaser.
Check out this recipe
6
Egg Roll meal prep
Egg Roll In A Bowl
Easy weeknight recipe that comes together with basic pantry staples and 2-3 fresh ingredients from the store!
Check out this recipe

Remember that even small changes in your eating habits can lead to big health benefits. There are even great options for healthier meals at the grocery store (just check out the prepared foods and frozen sections!) and simple swaps you can make to your favorite dishes to make them healthier. 

Follow me on instagram to cook along with me!

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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

How to prep kale for any recipe – step by step

Kale is a delicious, leafy green that’s rich in vitamin C and essential nutrients. It’s no surprise that many people consider it one of their favorite ingredients! However, if you’ve ever cooked with curly kale, tuscan kale, dinosaur kale, or lacinato kale, you might have noticed that these greens have tough stems running down the center of the leaves. These stems can be bitter and chewy, detracting from the best flavor of the kale leaf. That’s where deveining kale comes in. In this step-by-step guide, you’ll learn the best way to devein kale for any recipe.

curly kale on white background

Step-by-Step Guide: How to Devein Kale for Any Recipe

Step 1: Gather Your Tools and Ingredients

To prepare your kale, you’ll need a few simple tools and ingredients:

  • A bunch of kale (curly kale, tuscan kale, dinosaur kale, or lacinato kale all work well)
  • A cutting board
  • A sharp knife
  • A large bowl
  • Cold water
  • Ice
  • Paper towels or a salad spinner

Optional:

  • Plastic bags
  • Sheet pans

Step 2: Remove the Kale Leaves from the Stem

close up shot of chopped kale on a white surface

To begin, hold the kale leaf by the stem, with the tip of the leave pointing down. With a paring knife, slide the blade of the knife down both sides of the stem. The tough stems should come out in one piece, leaving you with kale leaves ready to be washed and cooked.

Step 3: Wash the Kale Leaves

Once you’ve separated the kale leaf from the stem, put the leaves in a large bowl of cold water. Move the leaves around in the water to help remove any dirt or debris. Then, lift the kale leaves out of the water and discard the water. It’s important to remember not to soak the leaves for too long, as kale can absorb too much water and become soggy, diminishing its best flavor.

Step 4: Blanch the Kale (optional)

If you’d like to soften your kale leaves, you can quickly blanch them in boiling water for about 30 seconds. Then, immediately transfer the blanched kale to a bowl of ice water to stop the cooking process. After a minute or two, drain the kale and gently squeeze any excess water out of the leaves.

Step 5: Dry the Kale Leaves

Whether you blanch the kale or not, it’s important to dry the leaves well before cooking. You can do this by using paper towels to blot the kale dry or by using a salad spinner to remove excess water. If you choose to use a salad spinner, be sure to spin the leaves in smaller pieces to ensure that they dry thoroughly.

Step 6: Chopping the Kale Leaves

Now that you’ve deveined and cleaned your kale, it’s time to chop it into smaller pieces. Using a sharp knife, cut the leaves into thin strips or smaller pieces, depending on the recipe. Skip this step if you need the leaves to remain whole.

Step 7: Store Your Deveined Kale

To keep your kale fresh and crisp, wrap it in paper towels, place it in a plastic bag, and store it in the refrigerator. This will help absorb any excess moisture and keep your kale fresh for up to a week. In a pinch, you can purchase kale at your local farmer’s market or grocery store that has already been washed chopped and deveined.

Easy recipes to make with Kale

Kale Chips:  Toss the chopped kale leaves with a bit of olive oil or sesame oil and add a pinch of salt. Spread them in a single layer on a sheet pan and bake in the oven at 350°F for about 10-15 minutes, or until they’re crispy.

Optional: For an added kick, you can add a squeeze of lemon juice or sprinkle of red pepper flakes to your kale leaves.

Kale Salad:  Drizzle your fresh kale(small pieces) with red wine vinegar and a bit of salt.  Massage the kale with your hands until kale is slightly wilted.  Then drizzle with olive oil and fresh ground pepper to taste.  You can top this with goat cheese, white beans and pepitas for a refreshing side.  It’s my favorite way to eat kale!

One of the best things about kale is its versatility in the kitchen. It can be eaten raw, blended into smoothies, roasted, sautéed, or even made into chips.

This baked salad recipe with kale is a must try!

photo of salad ingredients

“As a mom and registered dietitian, I am always on the lookout for nutrient-dense and delicious food options that my family will actually enjoy. That’s why I love sautéing kale with just a few simple ingredients – olive oil, garlic, and Seasonello seasoning. Not only does it taste incredibly flavorful, but it’s also full of essential vitamins and minerals. Plus, the healthy fats from the olive oil help your body absorb those nutrients even better. When you cook up a big batch of this tasty kale dish, it’ll be hard to keep it on the table for very long. Give it a try and see for yourself!”

Melanie Marcus MA RD

Kale Nutrition

Kale is a superstar among greens, packed with vitamins and minerals such as vitamin C, vitamin K, vitamin A, calcium, magnesium and folate. It is also rich in antioxidants and fiber, making it an excellent addition to almost any diet.1

In addition to its impressive nutrient profile, kale has been linked to a range of potential health benefits. Studies have shown that consuming kale may help improve heart health, reduce inflammation, and even lower the risk of some cancers. It is also a low-calorie food with about 40 calories per 100g, which can be helpful for weight management.

The nice thing about kale, as with most green leafy vegetables, it fits well with may eating patterns including the mediterranean diet, the keto diet, low carb , vegetarian, vegan and gluten free.

If you’re following the Faster Way to Fat Loss, kale is a vegetable that can fit on your regular macro, low macro, and low carb day plans.

Sources

  1. Alfawaz, H. A., Wani, K., Alrakayan, H., Alnaami, A. M., & Al-Daghri, N. M. (2022). Awareness, Knowledge and Attitude towards ‘Superfood’ Kale and Its Health Benefits among Arab Adults. Nutrients14(2), 245. https://doi.org/10.3390/nu14020245

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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

How to cook rolled oats in the microwave (easy + mess free)

I know overnight oats are having a moment, but for me, a warm cut of oatmeal is a staple food for me – especially in the winter. Whether it’s as a break fast food or snack, at home or at the office, it’s the perfect vehicle for fruit, healthy fats, even protein. The truth is oatmeal is a nutritious food enjoyed by many, but cooking oatmeal on the stove can be time-consuming and messy. That’s why learning how to make oatmeal in the microwave is a great way to save time and hassle, especially on busy mornings. In this blog, I’m sharing an easy microwave oatmeal recipe that results in a delicious bowl of oatmeal with no mess involved.

What type of oats should you use? 

Before we dive into the cooking process, let’s talk about the type of oats you should use. There are a few different kinds of oats, including quick oats, old-fashioned oats, and steel-cut oats. What’s the difference?  

Quick Oats – AKA quick-cooking oats were made for perfect microwave oatmeal. Quick oats are essentially rolled or old fashioned oats that have been chopped up to have a higher surface area.  They offer the same fiber and nutrients as other oats, your body simply doesn’t have to work as hard to break down.  Generally this type of oats is usually found in those little packets.  

Old-Fashioned Oats – For me, these make the perfect oatmeal.  Not too mushy, and still cook quickly in the microwave. Old-fashioned or rolled oats are steel cut oats that have been flattened by large drums to increase the surface area. The cooking time is much faster than steel-cut oats. 

Steel-cut Oats – are nubs of oats or oat groats that have been toasted and cut to the size of a pinhead.  They have a hard exterior that takes some time to soften when cooked.  

I recommend sticking to quick oats or old-fashioned oats for the best results when cooking oatmeal in the microwave.  

​How to cook oatmeal in the microwave

Step 1 – combine oatmeal and liquid

To start, you’ll need a microwave-safe bowl and a cup of oats. For a single serving of oatmeal, use 1/2 cup of oats and 1 cup of liquid. The liquid can be water, milk (dairy or non-dairy), oat milk or even a combination of these, depending on your personal preference. You can go up to 2 cups of liquid if you prefer a larger volume of oatmeal.  

Step 2 – season and microwave

Add a pinch of salt and microwave on high power for 6 minutes, stirring every minute to ensure even cooking. The actual cooking time will vary depending on the type of oats you’re using and your microwave’s power, so it may take some trial and error to find your perfect cooking time.

I find that cooking for 2 minutes and then stirring works best. Stopping every minute during the last 2 minutes of cooking.

Step 3 – add protein if desired

To make your oatmeal extra creamy, try adding a scoop of protein powder or a tablespoon of peanut butter to your cooking liquid before microwaving. This will give your oatmeal a protein boost and a delicious flavor.

Step 4 – add flavor

Once your oatmeal is cooked, it’s time to add your favorite toppings. Consider adding some fresh fruit, peanut butter powder, dash of vanilla extract, even some extra milk to your bowl of oats. The best part of oatmeal is that it can be customized to your personal taste preferences, so get creative with your toppings.

​How to prevent oatmeal from spilling over in the microwave

Ensure your oatmeal doesn’t spill over the bowl while cooking by using a large bowl.  Much larger than you think you need.  

Next, it’s critical to stop and stir your old fashioned oats frequently while they are cooking.  This means you should stop the microwave every one to two minutes of cook time, especially during the last minute when it is the hottest!  

​My favorite way to eat oatmeal

I’ve said it before, oatmeal is such a great vehicle to balance macros. (All this means is that you are eating a combination of protein, carbohydrate and fat at each meal). 

Oatmeal + collagen + almond milk + frozen blueberries

Oatmeal + banana + peanut butter 

Oatmeal + 2 egg whites 

Oatmeal + sautéed spinach + fried egg

Oatmeal + diced apple + cinnamon + milk of choice

​Oatmeal tips if your trying to lose weight

Common toppings like chocolate chips, maple syrup, brown sugar even peanut butter should be added to oatmeal in a limited capacity. Honey, maple syrup, agave and brown sugar are all simple sugars and a simple form of energy.  Instead add flavor to your oats with spices like vanilla or cinnamon, fresh berries or protein powder.  

I’m not saying you shouldn’t sweeten your oats at all.  I just want to caution you that these ingredients should be used with caution.  

Full disclosure, microwaving oatmeal may not be the traditional way of cooking oatmeal, but it’s a good idea for people who want to save time and hassle. Plus, by using a microwave you can enjoy a delicious bowl of oatmeal in just a few minutes, without the mess – ANYTIME!

​I’d love to know if you try to make oatmeal in the microwave!  Let me know!

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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

Sleepy Girl Mocktail recipe + tart cherry substitutions

I had 4 people ask me about the Sleepy Girl Mocktail within 5 days so I thought I should offer my two cents as a registered dietitian. This recipe has been making its rounds on social media, thanks to wellness influencer Gracie Norton and her popular TikTok video. It even had Good Morning America talking about it’s sleep-inducing properties! But what makes this viral drink potentially the perfect beverage to have before you go to bed? Lets break down how the beverage can improve sleep quality and add some zhuzh to your bedtime routine.  

Interested in a lower calorie version? Jump to the bottom for my version that is about half the calories of the original.

Jump to Recipe

What you need to make the Sleepy Girl Mocktail

The main ingredients are : 

  • pure tart cherry juice
  • magnesium powder
  • prebiotic soda – Olipop soda is a popular brand

Add a few ice cubes if you want it on the rocks.  

Jump to Recipe

Why does the combo work?

Tart cherries are a source of melatonin, a hormone that helps regulate the sleep-wake cycle and promote deeper, more restful sleep. 

Magnesium plays a crucial role in the nervous system and has calming properties, making it a key ingredient for a good night’s sleep.  It helps regulate certain hormones including the stress hormone cortisol which has a positive impact for better sleep.  

While it’s not a magic potion, it does contain ingredients that have been shown to support a peaceful night’s sleep.  I think it’s clever because it’s one way to replace your evening alcoholic beverage without depriving yourself.

Melanie Marcus MA RD

Prebiotic soda provides a bubbly texture with a touch of prebiotics. It also promotes gut health and can offer relief from digestive discomforts.  

I think it’s clever because it’s one way to replace your evening alcoholic beverage without depriving yourself.  It feels a little more elevated than water and without the effects of alcohol.

Ingredients substitutions

Tart cherry juice: 

Well known for it’s melatonin content, tart cherry juice isn’t the only fruit that supports melatonin levels. Pineapple, banana, and grapes have also been observed to increase blood melatonin levels.  You can cut your tart cherry juice or replace it all together with pineapple or grape juice.  

Magnesium:  

If you’re worried about taking ta magnesium supplement, add a teaspoon or two of chia seeds.  Just 1 ounce has 95mg magnesium.  If you generally don’t tolerate magnesium well, you can try magnesium glycinate.  It is generally better tolerated and doesn’t result in upset stomach like other forms of magnesium.

Prebiotic soda: 

You can replace prebiotic soda with regular soda water. Don’t skimp on this because it needs a little fizz. If tonic water crosses your mind, remember, it will add calories, just like regular soda will. Could taste good though!

Does the type of magnesium matter?

Magnesium is available in several forms, each with different effects on the body. One of the most common forms, magnesium citrate, is  often used to treat constipation, and could lead digestive issues like diarrhea.  This happens when unabsorbed magnesium salts stimulate bowel movements by drawing water into the intestines and colon. If you want to avoid this, magnesium glycinate might be a better option since it’s more easily absorbed and as a result less likely to cause these troubles.

The average scoop of magnesium powder has about 200mg per scoop.  

That said, don’t forget that magnesium is widely available in natural food sources like nuts, beans, rice, seeds, and leafy greens. For example, chia seeds are a fantastic magnesium source, providing 111mg an impressive 26% of your daily value in just one ounce. Meanwhile, almonds and spinach are also rich in magnesium, offering nearly 20% of your daily recommended intake each. Incorporating these foods into your diet can help you reap the benefits of magnesium and avoid unwanted digestive complications that may come with certain magnesium supplements.

This drink may not be for you if:

Blood sugar is a concern

I want to start by saying that 100% juice does count as a serving of fruit.  Just 6 ounces once daily counts as a serving (not more!). That said, juice is a simple form of natural sugar and can result in increases in blood sugar if consumed without fat, fiber and protein.   

You are calorie conscious

If you are tracking macros or following a lower calorie diet, for example, consuming liquid calories and fruit juices in general may leave you with fewer calories to eat throughout the day.  One cup of tart cherry juice has 159 calories, 37g carbohydrate with 33g sugar, 1g protein, 1 g fat.  While it is packed with nutrients, liquid calories don’t register the same way in your stomach.  Plus that’s more calories than your average glass of wine or low calorie beer.  

Signs of too much magnesium

​Healthy people don’t have to worry about getting too much magnesium because excess is filtered and excreted by the kidneys.  Consult with your physician before adding this mocktail to your routine.  

That said, the the USDA established 350mg/day as a tolerable upper limit for magnesium for adults 19 years or older.  Taking more may result in abdominal cramping and diarrhea.  

Do I recommend the Sleepy Girl Mocktail?

While it’s not a magic potion, it does contain ingredients that have been shown to support a peaceful night’s sleep.  I think it’s clever because it’s one way to replace your evening alcoholic beverage without depriving yourself.  It feels a little more elevated than water and without the effects of alcohol.  If you’re already taking a magnesium supplement, this may be a combo to try.  Otherwise be sure to speak with you healthcare provider before adding a supplement to your routine.  

What other questions do you have about the sleepy girl mocktail trend? 

On a mocktail kick?

Check out this winter sangria recipe for a refreshing option. Or if you’re just into trending beverages, you won’t want to miss this blue cloud smoothie recipe. Check them out to be in the know!

Lightened up Sleepy Girl Mocktail

Course Drinks
Servings 1
Calories 80 kcal

Ingredients
  

  • 2 ounces Tart Cherry Juice
  • 2 ounces Pineapple Juice
  • 2 ounces club soda
  • 1 tsp chia seed
  • 1 scoop magnesium powder optional

Instructions
 

  • Combine all ingredients in glass and mix well.
  • Serve over ice if desired.

Nutrition

Serving: 6ouncesCalories: 80kcalCarbohydrates: 17gProtein: 1gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.1gTrans Fat: 0.01gSodium: 18mgPotassium: 188mgFiber: 1gSugar: 11gVitamin A: 5IUVitamin C: 6mgCalcium: 40mgIron: 1mg
Tried this recipe?Let us know how it was!

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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

The best healthy Greek yogurt in the supermarket

As a registered dietitian, I am often asked about the best options in the dairy aisle, and when it comes to Greek yogurt, I have a clear favorite: Fage.  Since the first time I tried Fage yogurt, it has been my number one choice. Whether it’s Fage Total, 2%, or fat free – Fage is a true Greek yogurt that you can easily find at any grocery store.

And as much as I love Fage, this is not an ad, and I have not been compensated in any way for this blog.

What makes Greek yogurt such a great choice? 

berry cream dessert

Greek yogurt is a protein-rich dairy product that contains essential nutrients like calcium, vitamin D, complete protein and fatty acids. It also has live active cultures, which can help improve gut health. And for those watching their blood sugar levels, Greek yogurt is often lower in carbs and higher in protein than traditional yogurt, making it a good option for those with lactose intolerance or trying to manage their diabetes.

Fage Total is my go-to brand when I’m in the yogurt aisle. For starters, it has a thick texture that is creamy and satisfying without being overly tart. And unlike some other brands, Fage Total does not contain any added sugar or artificial sweeteners.

What are live active cultures?

Live active cultures are good bacteria that are often found in fermented foods like yogurt, kefir, and sauerkraut. These tiny microorganisms help to break down sugars and carbohydrates in our food, which allows our bodies to absorb more nutrients and digest our food more easily. Plus, these good bacteria work to keep our gut healthy by crowding out the bad bacteria and strengthening our immune system.

You may know these live active cultures as probiotics. Probiotics can help improve digestion, boost your immune system, and even enhance your mood! Make sure to look for Greek yogurt that contains live and active cultures to reap the benefits.

What about the protein content? 

Well, Fage Total packs a whopping 18 grams of protein per serving, while the fat content varies depending on the type of yogurt you choose (full-fat, low-fat, or non-fat). While Fage does offer flavored yogurts, their unflavored varietites have little sugar, coming in at around 7 grams per serving. This is natural milk sugar called lactose.  It’s not added sugar.

strawberry shake

In fact, most Greek yogurt is an excellent source of protein, containing about 17 to 20 grams per serving (This is double your standard yogurt). This makes it a great option for those who are looking to build or maintain muscle mass, as well as for vegetarians who may struggle to get enough protein in their diets.

Cups yogurt parfaits fresh kiwi

The protein in plain Greek yogurt provides all of the amino acids you need to build lean body tissue, AKA muscle.  So if you’ve been strength training or want to tone up, choosing a lean and complete protein like a fat free or 1% fat greek yogurt is a great option.  I regularly include Greek yogurt as part of my meal planning.  Usually it pops in as a snack or treat at the end of the day because if it’s thicker texture.  I love having plain Greek yogurt with mixed fresh or frozen berries, drizzled with a bit of honey and toasted walnuts.  It’s phenomenal

Other nutrients in Greek yogurt

Next up, is calcium. Greek yogurt is rich in this mineral, which is crucial for strong bones and teeth. In fact, just one cup of Greek yogurt contains about 25% of your daily recommended intake of calcium!

Last but not least, Greek yogurt is also a good source of vitamins B12 and B6, which are important for maintaining healthy brain function and producing red blood cells.

​It has simple ingredients

But what I really love about Fage is the ingredient list. They use only simple, whole food ingredients like milk and live active cultures. And for those concerned about sourcing, Fage is made with milk from grass-fed cows and is free from milk protein concentrate. Plus, they offer a plain variety that allows for personal preference and added versatility in recipes.  With such a simple ingredients list, Greek yoghurt is considered a natural whole food and fits within the Faster Way meal plan.  

What does Greek yogurt taste like?

Bowl fruit and yogurt topped

Greek yogurt is thicker and creamier than regular yogurt, with a tangy taste that’s slightly sour and refreshing. It has a distinct flavor that’s hard to describe, but it’s often described as being slightly tart and tangy, with a creamy texture that’s satisfying and filling. It’s similar to sour cream in many ways.  The reason for its unique taste is due to the straining process, which removes much of the liquid whey from the yogurt, leaving behind a concentrated form of protein and flavor. 

How to use traditional Greek yogurt

But don’t just take my word for it! Next time you’re at your local supermarket, give Fage a try and see if it’s your new favorite Greek yogurt too. With options including non-fat, low-fat, and full-fat Greek yogurts, Fage has something for everyone and is a great choice for a healthy snack or addition to breakfast or dessert. Cheers to good gut health and delicious yogurt!

Are there alternatives to Greek yogurt?

If you’re at home and you need Greek yogurt, you can make it by straining a high quality plain yogurt such as Stonyfield Organic through cheese cloth or a mesh strainer for a few hours to remove excess liquid.  If you want another pre-made option, Icelandic yogurt or Icelandic skyr would be suitable, though possibly not as easy to find.  

Greek yogurt for weight loss.

  1. Greek yogurt is packed with protein which is essential for keeping you feeling full and satisfied. A 6-ounce serving of Greek yogurt typically contains around 15 to 20 grams of protein, whereas regular yogurt only contains around 9 grams. This means you’ll be less likely to snack on unhealthy foods throughout the day as your hunger pangs will be kept at bay.
  2. It’s lower in carbohydrates and sugar than other yogurt or dairy products. This is because the whey and lactose are strained from the yogurt during the production process, leaving it with a thicker, creamier texture and less sugar.
  3. Greek yogurt is also lower in calories than other dairy products such as cream cheese or sour cream. One ounce of cream cheese contains around 100 calories, whereas one ounce of Greek yogurt contains only around 20 calories.

When choosing a Fage for weight loss, I consider whether I’m focused on lower carbohydrates or regular macros. Total or 2% fat are appropriate for low carb days while fat free is the go-to for low macro or regular macro days. If you’re wondering more about macros, follow me on Instagram @miss_nutritious_eats and read more here!

These Yogurt Marinated Chicken Skewers come together quickly and are the perfect recipe to use up any plain Greek yogurt that you have in the house!

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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

The 3 types of kitchen towels you need in 2024

One of the most underrated tools for the home cook is the humble kitchen towel. Here are three kitchen towels that you absolutely need. No matter what type of cook you are, from newbie to professional, these towels will make your time in the kitchen so much easier and more enjoyable. 

kitchen cupboard and counter with various dishware

First and foremost, every kitchen needs a large drying towel. This towel should be designated specifically for drying clean dishes, and kept separate from any other towels to prevent cross contamination. I recommend a large size flour sack or cotton towel that has a high absorbency rate. Either a thinner towel or flat weave towels will offer a high absorbency rate and dry quickly.  Choose which feels best to you. This towel will be your best friend for quickly and easily drying dishes after they’ve been washed in the sink or the dishwasher. It’s ok to use this towel to dry hands.  Not only does a dedicated drying towel make clean up a breeze, it also helps prevent water spots on glassware and leaves dishes sparkling clean.  Look for a towel that has a hanging loop so that you can easily hang it up on a hook or cabinet handle for quick access.  I personally like the Williams Sonoma striped towel. 

Next, a smaller general kitchen towel is a must-have.  Terry cloth towels or cotton towels are ideal as they stand up to kitchen tasks and the washing machine well.  These will be your all around utility towel.  It’s perfect for cleaning up spills, wiping down countertops or appliances, holding onto hot pots and pans, and even using as an oven mitt in a pinch. I suggest opting for a cotton towel that’s versatile and can withstand a variety of uses and washing. 

Finally, no kitchen is complete without a small microfiber towel for wiping appliances. These towels are perfect for quickly wiping down your stovetop, fridge, or other appliances without leaving any streaks or residue. Microfiber towels are made of synthetic materials and are known for their ability to attract and trap dirt and grime. They are also incredibly durable and can be machine washed and used repeatedly. 

crop person in cleaning glove in bathroom

The three towels you need:

  1. Standard dish towels – Use to dry clean hands and dishes only.  Because they touch only clean hands and dishes they can be used a couple of times before washing.  Hang on hook near the sink to dry delicate dishes.  These are more decorative and may change with different seasons.  
  2. Utility or bar towels – These are your kitchen workhorse.  These are your basic lightweight cotton towel that you may fold over before grabbing a hot pan.  In addition to doubling as an oven mitt, it’s your best option to hold hot handles, wipe knives and cutting boards. You may use several of them during a cooking session.  They should be washed soon afterwards.  I often keep these tucked into my apron during a cooking sesh.  
  3. Microfiber cloth towels – Remember these are soft fabric, often bright colors and great for wiping appliances.  I have a stack folded under my sink to use for cleaning spills and wiping counters.  

**All kitchen towles should be machine washable.  

When it comes to picking out the best kitchen towels, there are a few things to keep in mind. Look for towels that are made from high quality, durable materials – like organic cotton or Turkish cotton – that can withstand daily use and frequent washing. Also, consider the size and surface area of the towels, as larger towels are great for drying and smaller ones are more versatile for different uses. And of course, don’t forget to choose towels in vibrant colors or with fun patterns to add a pop of personality to your kitchen decor.

A good set of dish towels includes a large drying towel for clean dishes, a smaller general kitchen towel for spills and other uses, and a small microfiber towel for wiping appliances. With these three versatile towels in your kitchen, you’ll be able to tackle any task with ease. Happy cooking!

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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

When to hire a registered dietitian and how much it costs

Are you overwhelmed by the wealth of information available on social media around nutrition, health and various fad diets? It may be time to consider hiring a registered dietitian nutritionist (RDN) who can guide you through the process of creating a healthy lifestyle – that works for you. The Academy of Nutrition and Dietetics confirms that RDNs have earned at least a bachelor’s degree in nutrition and dietetics, followed by completing an accredited internship and passing a national examination. And the truth is, many dietitian’s don’t stop there with their education.  They continue on to get their Masters in Nutrition or complimentary subjects such as communications, psychology and business among others.  

I chose to focus on culinary arts and nutrition because I believe the best way to eat healthy, is to make your food taste good. After all, flavor drives our eating decisions most of the time!

You can read more about me here.  

When is the right time to turn to an RDN

Trying to lose weight or managing health with healthy food choices is a universal struggle that we’ve all experienced at some point. You may have heard that weight loss simply comes down to burning more calories than we consume, but it’s not that simple. Our bodies are complicated machines with individual reactions to food.

photo of a burn fat text on round blue plate

It’s time to consider working with a dietitian if:

  • Postpartum has taken a toll and you want to fee like yourself again
  • Emotional eating has become significant hurdle to overcome. 
  • Genetics and hormones have made it challenging to lose weight.
  • “Quick fix” products and crash diets have not delivered on their claims.
  • You’ve gained and lost the same 20 pounds for years.  
  • You put in the time at the gym but you don’t see any changes.  
  • You’re not sure where to start with a nutrition program that will be effective.  
  • You are at a healthy weight, but you want to feel more toned and build muscle.
  • You want feel energetic as you go through the day!
  • You’ve tried diet plans, cleanses, meal prepping and pills but nothing seems to meet your personal needs.
  • You need a plan that will get you results for the long term!

The key to successful weight loss is patience, consistency, and giving yourself grace. With dedication and willingness to put in the work and make realistic lifestyle changes, anyone can achieve their health goals. TRUST ME.

preparing lemonade with lemon and sprig of rosemary

If you have food allergies, dietary needs, or a specific medical conditions such as heart disease or high cholesterol, it’s always a good idea to seek advice from an RDN. They can advise and develop a nutrition plan tailored to your needs, including creating personalized meal plans, guidance for grocery shopping, and providing nutritional counseling that focuses on habit building to support your health issues.

How do you find the right person for your needs?

If you are not sure where to start looking for an RDN, social media, the academy website, and referrals from your primary doctor can be great options to explore. When you hire an RDN, you can be sure that they have clinical experience and are a credentialed nutrition professional as a result of their training. Dietitian’s are the nutrition experts.  

You may be surprised to know that dietitians work in a variety of industries that include:  

  • Clinical work in the hospital with adults and children that have a variety of disease states
  • Long-term care facilities working with elderly and rehab patients
  • Supporting athletes in sports nutrition
  • Working with shoppers to choose healthy products at the grocery store
  • Writing for your favorite health and food publications
  • Recipe development for food companies
  • Private practice within a variety of spaces including weight management
  • Virtual dietitians can offer a variety of services including group programs
  • And many more…
scrabble pieces on a plate

In addition to their training and experience, RDN’s also stay up-to-date on the latest research and guidelines in nutrition. This means that they can provide accurate and evidence-based advice to help you reach your health goals. They can also work with you to develop personalized meal plans based on your specific dietary needs and preferences.

What to expect when working with me

I work with women who are motivated to build habits to achieve a healthy weight as well as a positive mindset around food.  

After enrolling in the initial six week orientation program, also referred to as a 6-week round, I will learn about your medical history, nutritional needs, and health goals with a new client intake form. Then we talk strategy to support your goals, which may include intermittent fasting, carb cycling, custom macros, workout and meal plans, recipes recommendations and hydration goals.  It’s tailored to your specific medical conditions or stage of life (including pregnancy and post partum)and may include advice on meal planning, food groups, and nutrient-rich diets to ensure a safe and healthy relationship with food. Basically we will create a nutrition plan based on your unique needs so that you can feel stronger, energized and ready to take on whatever comes at you!

When you hire an RDN (like me) you can feel confident knowing you are in the hands of a knowledgeable and experienced professional. You want to ensure you find an RDN who is a good fit for your personality and someone who can help motivate you to create and maintain a healthier lifestyle. Be sure to find someone who you can build a good relationship with, as follow-up visits are critical for long-term success.  

Instagram is a great way to get to know your future dietitian a little better, and learn about their philosophy.  Check out my instagram here!  

While scrolling, beware of fad diets and quick fix solutions. Working with a dietitian will help you steer clear of them and teach you the best way to lead a healthier lifestyle – for good!

How much does it cost to work with a dietitian?

The cost of working with a registered dietitian can vary depending on a number of factors such as location, expertise, and number of sessions.

person counting cash money

On average, the hourly rate for a registered dietitian in the United States is around $100-$200 and generally there is an initial longer consultation with a series of follow ups.  That said, many insurance plans cover the cost of consultations with a registered dietitian, so it’s important to check with your provider to see if these services are covered. In addition, some companies offer their employees access to registered dietitians as part of their wellness programs, so it’s worth checking with your employer to see if this is an option.

I work with clients virtually, the cost of the initial 6-week program is $249, and $99 a month thereafter if they choose to keep working with me.  There’s no doubt about it.  The cost is an investment in your health – and you are well worth it.  As my mom always says, if you have your health – you have everything you need.  

I hope to chat with you soon!

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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

Does the Faster Way to Fat Loss plan actually work?

Hey there, friends! I’m Melanie, a registered dietitian and Faster Way coach, and I am thrilled to share about the amazing Faster Way to Fat Loss program. If you’re looking for a fat loss program that incorporates the latest research in nutrition and fitness AND can fit into your every day life, you’re in the right place!

/yoa

The Faster Way to Fat Loss program is an online program that includes key components like intermittent fasting, carb cycling, low-carb days, whole food nutrition, and daily 30 minute workouts. Developed by Amanda Tress, a personal trainer, and nutrition coach, the program has helped tens of thousands of people achieve great results in terms of weight loss, energy levels, and overall wellness. ***The Faster Way isn’t a fitness program that promises you’ll lose 10 pounds in 2 weeks.  It’s a nutrition program that incorporates fitness to help you build healthful habits for your individual needs.  It helps you navigate those real life struggles of nutrition and wellness in an effective way.  And with my help (your personal coach), you’re sure to be successful no matter your goal.  All you need to do is trust the process.  

The first week

The first week of the program is dedicated to prep, which includes setting macro goals, learning about the different types of whole foods to consume, explore meal plans and recipes while adjusting to your fasting window.  

Once you’re familiar with the program, you’ll jump right into the hiit and weight training workouts during week two. While they are not required, my clients that do participate in workouts see results faster – plus they feel better in other aspects of life too. (Think better mood, regular periods, better sleep).  Rest days are also key to the program, allowing your body to recover and prepare sets the foundation for lean muscle growth. On top of that, the Faster Way App provides beginner workouts as well as advanced workouts you can do from the comfort of your own home, at your own level.  

Join my next round of the FASTer Way

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

Melanie Marcus FASTer Way to Fat Loss Coach

You will have all of the tools you need for success

  • Daily workouts
  • Intermittent fasting timer
  • Hydration tracker
  • Weekly meal plans and recipes (totally optional – but highly recommend!)
  • Challenge incentives with fun gifts
  • Supplements such as protein and collagen that help you hit your macros
  • Personal coach to answer questions and help you tweak the program for your needs

What I like the most as a dietitian

One of the biggest takeaways from the program is how it helps you with proper eating habits. The intermittent fasting eating window can be challenging at first, but you’ll quickly learn the right foods to eat during this time. And you’ll be amazed at how much food you should actually eat! The program also uses carb cycling, which means some days will be low carb days and others will be regular days. And remember, while research suggests that intermittent fasting eating schedule may work well for many people, it must be tweaked for certain people due to medications, pregnancy or other conditions.  Another reason why having a personal coach is so important.  

Read more about the 28 Reasons Why I Love the Faster Way.

Net carbs are emphasized throughout the program, ensuring you’re eating the right foods at the right time, especially on low carb days. This program isn’t like others where you’ll be depriving yourself of the foods you love the most. Rather, it is about making lifestyle changes consistently for six weeks that will benefit you in the long term.  And this 6-week program is the jumpstart to a lifetime of healthy habits! 

The Faster Way to Fat Loss program is more than just a workout plan. It’s a nutrition and exercise program that helps you change your lifestyle, both in and out of the gym. The monthly fee is an investment in your health.  And it will most likely be less expensive than a gym membership or personal trainer.

I’m now at the three year mark with the Faster Way.  I started just after my son was born and it changed my life! I would suggest it to anyone looking for a new year’s resolution to kick off healthier options in their lives. If you’re serious about your health and fitness goals, this is an excellent program to explore!

My honest review of the Faster Way to Fat Loss program: Hard work is key to carrying out any weight loss program, and in the beginning, it may seem overwhelming. But don’t be discouraged, there is an entire community doing the program with you every single day, whether it’s in your app, on FB, or your personal coach, you’re not alone. With the program’s online component, you’ll feel well-supported throughout your journey. Another great feature that I want to highlight is that members have access to the VIP program, where Amanda and her team offer extra coaching and accountability. And now, everything is centralized in the app.  It’s where you track your macros, enter your favorite foods, find your workouts, save your progress photos, track your hydration and fasting status.  It’s your one stop shop for educational and inspirational videos too.  

Through the FWTFL program, I was able to make a lot of changes that stick with me even today.  I’ve lost the baby weight, and have even started to enjoy strength training days.  I’ve never liked working out, but the at-home workouts are so quick and effective, I actually look forward to doing them.  It’s my “me” time.

If you’re considering making a lifestyle change and need additional support, I’d encourage you to check out the Faster Way program. With the right balance of intermittent fasting, carb cycling, low-carb days, whole food nutrition, gym workouts, and different workouts, it’s the perfect solution to achieving your fitness goals! Make the investment to create the best version of yourself!

My next round of the faster way STARTS HERE!!

Check out a sample FASTer Way meal plan.  

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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie