Tag: mom life

Turkey Sausage Scramble Recipe with 28g Protein

Need a tasty, protein-packed breakfast to kickstart your day? This turkey sausage breakfast scramble has you covered delivering 28g protein per serving! It’s loaded with turkey sausage, eggs, fresh bell peppers, and creamy avocado—basically, everything you need for a satisfying and healthy start. Whether you’re tracking macros, tryin to stay low carb or counting Weight Watchers points, this is an easy, balanced meal, this dish is super customizable and totally hits the spot.

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😍 Why You’ll Love This Turkey Sausage Breakfast Scramble  

  1. High in Protein – Packed with turkey sausage and eggs, it’s the perfect breakfast to fuel your body and keep you energized throughout the day.
  2. Easy to Customize – Add your favorite veggies, swap ingredients, or adjust portion sizes to fit your needs.
  3. Meal Prep Friendly – Make it ahead of time and enjoy a healthy, stress-free breakfast on busy mornings. Did you know you can freeze scrambled eggs?
  4. Weight Watchers Approved – With its balanced whole food ingredients, this recipe fits into nearly every healthy eating plan.
  5. Bursting with Flavor -The savory turkey sausage and creamy avocado make every bite something to enjoy.

Bonus: it’s great for meal prep, so busy mornings are no problem.

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🗒️ Ingredients + Substitutions  

large eggs: Eggs are the main protein base. You can substitute with liquid egg whites for a lower-fat option, or use a mix of eggs and egg whites to balance flavor and nutrition. Plant-based egg alternatives like JUST Egg can also work for a vegan version.

lean turkey sausage, crumbled: This adds protein and savory flavor. You can swap it with breakfast turkey sausage, chicken sausage, or plant-based sausage for a vegetarian option.

diced bell peppers: Bell peppers add color, crunch, and nutrients. Feel free to use any color or replace them with diced sweet potatoes, green onions, or even zucchini for variety.

coconut oil: Coconut oil provides a rich flavor, but for a lighter option, use olive oil or nonstick spray. Butter or ghee can add a creamy texture if preferred.

Optional toppings: Toppings like cheddar cheese, onion powder, or hot sauce boost flavor. For dairy-free options, try nutritional yeast or plant-based cheese. Other toppings like salsa or fresh herbs can brighten it up too!

💡 Gluten-Free? Read This!  

This turkey sausage breakfast scramble is naturally gluten-free but always check your turkey sausage label for ingredients like citric acid. Some food products may include additives!  

👩‍🍳 How to Make My Turkey Sausage Scramble  

Heat Coconut Oil in a Skillet  

Use a large skillet over medium heat. Add crumbled turkey sausage and cook until the internal temperature reaches 165°F. Remove and set aside.  

Sauté Bell Peppers  

Sauté diced bell peppers in the same skillet for 2-3 minutes until softened.  

Scramble Eggs  

Whisk whole eggs in a medium bowl, pour eggs into the skillet, and stir occasionally to create fluffy scrambled eggs.  

Combine and Season  

Add the turkey sausage crumble back into the skillet and mix everything together. Season with salt, black pepper, or onion powder.  

Top with Avocado and Cilantro  

Fold in diced avocado and sprinkle fresh cilantro for a finishing touch. Tons of flavor in every bite!  

📓 Best Served With  

  • Low Carb Option: Pair with a spring mix or roasted veggies like sweet potatoes.  
  • Balanced Macro Option: Add a slice of sourdough bread, hash browns, or fresh fruit like berries or melon.  
  • For Variety: Incorporate into sausage breakfast burritos or a breakfast casserole for meal prep!  

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Melanie Marcus FASTer Way to Fat Loss Coach

👝 How to Store Leftovers  

  • Store the turkey sausage breakfast scramble in an airtight container in the fridge for up to 3 days.  
  • Reheat on a skillet over medium heat or try using an air fryer for even heating.  

🧠 Common Questions  

Can I use liquid egg whites instead of whole eggs?  

Yes! Liquid egg whites are a perfect way to reduce the fat and calorie content while maintaining the grams of protein.   

Is this recipe Weight Watchers-friendly?  

Absolutely! Use the WW app to track specific ingredients like lean ground turkey, veggies, and eggs.  

I struggle breaking my fast with 30g protein, any other suggestions

Chocolate Baked Oatmeal

Check out these 30 ideas for meals made with cottage cheese.

💪🏼 Tracking Macros? Check This Out  

  • Protein: ~25 g protein per serving, thanks to lean turkey sausage and whole eggs.  
  • Fat: Adjust with olive oil, cooking spray, or liquid egg whites for lower g fat options.  
  • Carbs: Minimal carbs—pair with veggies like black beans or sweet potatoes for added fiber.  

Avocado and Turkey Sausage Scramble

A quick, protein-packed turkey sausage scramble with eggs, veggies, and avocado that's perfect for a healthy start or easy meal prep.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Breakfast
Cuisine American
Servings 4
Calories 316 kcal

Ingredients
  

  • 8 eggs large
  • 4 oz lean turkey sausage crumbled
  • 1 avocado diced
  • 1/2 cup bell pepper diced
  • 1 tbsp coconut oil
  • 1 tbsp fresh cilantro chopped (optional)
  • salt and pepper to taste
  • 1 cup egg whites

Instructions
 

  • In a skillet, heat the coconut oil over medium heat.
  • Add the crumbled turkey sausage and cook until browned and fully cooked, about 5-7 minutes.
  • Remove the sausage from the skillet and set it aside.
  • In the same skillet, sauté the diced bell pepper for 2-3 minutes until slightly softened.
  • Whisk the eggs in a bowl, then pour them into the skillet, stirring occasionally to scramble.
  • Once the eggs are almost set, add the cooked turkey sausage back into the skillet and mix everything together.
  • Season with salt and pepper to taste.
  • Finally, remove from heat and gently fold in the diced avocado and chopped cilantro before serving.

Nutrition

Calories: 316kcalCarbohydrates: 7gProtein: 28gFat: 22gSaturated Fat: 7gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.1gCholesterol: 349mgSodium: 398mgPotassium: 578mgFiber: 4gSugar: 2gVitamin A: 1160IUVitamin C: 30mgCalcium: 66mgIron: 2mg
Keyword eggs, low carb, protein
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 serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie

Easy meatballs without the mess (baked + lean beef)

I may be alone on this, but I’m not a fan of saucey meatballs. So when I saw a recipe for sauce stuffed meatballs from Kat Ashmore, I was intrigued, and pleasantly surprised because they capture the flavors of Italian-American meatballs without the mess. And of course I had to see if I could lean them up just a little bit. So here they are, Easy Messless Meatballs with all the saucy, hearty flavor you love, minus the splatter—which is my favorite part. I also love that my kids and hubby love them too. With simple ingredients and a food processor both prep and cleanup are both effortless.  You’re welcome!

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😍 Why You’ll Love my Easy Messless Meatballs  

  • Mess-Free Cooking: No frying or splattering oil—just bake these perfect round balls on a parchment-lined baking sheet.  
  • Simple Ingredients: Using staples like parmesan cheese, ground beef, and fresh parsley keeps this recipe easy yet flavorful.  
  • Family Approved: These meatballs are packed with enough savoriness to please even the pickiest eater, from kids to meat eaters.  
  • Perfect for Meal Prep: Store leftovers or freeze extras in a freezer bag for a hearty meal later in the week.  
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🗒️ Ingredients + Substitutions  

Here’s what you’ll need to make these delicious meatballs with rich Italian seasoning and robust flavor.  

Parmesan Cheese: Swap it out for Pecorino Romano or nutritional yeast for a dairy-free option.  

Small Onion: Try shallots for a milder flavor or onion powder if you’re short on time.  If I’m making for Andy, I just leave the onion out.  

Garlic: Garlic powder or roasted garlic paste will work in a pinch.  Often, I will use frozen garlic cubes.

Stale Sourdough: Any type of stale bread or plain oats can make a great alternative. Gluten-free bread crumbs are a solid option as well. 

Fresh Parsley: Use fresh basil, or even dried parsley if fresh herbs aren’t available.  

Eggs: Substitute with flaxseed or chia seed mixed with water (1 tablespoon of seeds + 2.5 tablespoons of water per egg) for a plant-based binder.  

Rao’s Tomato Sauce: Is Rao’s addictive, or is it just me? It tastes great and no guilt here for not making my own. Any marinara or pasta sauce of your choice should work fine. Homemade tomato sauce is also a fantastic substitute.  

Ground Beef (99% Lean): Consider ground turkey, chicken, or a meat-free alternative like plant-based ground “meat.”  I’ve made these with a combo of lean ground beef and bison and they were delicious.

Dried Oregano: Italian seasoning or herbes de Provence can provide a similar flavor profile.  

Kosher Salt: Sea salt or table salt will do the job—just adjust the quantity accordingly.  

Cracked Black Pepper: Pre-ground pepper will work, though freshly ground enhances the flavor best.  

Optional Add-ins  

  • Red pepper flakes or cayenne pepper for a spicy kick  
  • Nutritional yeast for a plant-based take  
  • Substitute ground meat for plant-based options like Impossible Burger or Beyond Meat  

💡 Gluten-Free? Read This!  

If you’re steering clear of gluten, it’s easy to adapt this recipe. Replace the sourdough or bread crumbs with gluten-free options like gluten free bread, oat flour, canned lentils, or crushed gluten-free crackers. The rest of the ingredients—like fresh herbs, garlic powder, and onion powder—deliver bold flavor without compromise.  

Gluten has been bothering me lately, but if I use my own homemade sourdough in this recipe, I seem to tolerate it well. May be worth a shot.

👩🏻‍🍳 How to Make My Easy Messless Meatballs  

Preheat the Oven: Set to 450°F to achieve thorough browning. Line a large skillet or baking sheet with parchment paper.  

Prep the Binder: Using a food processor, combine parmesan cheese, bread crumbs, garlic, onion, parsley, eggs, and tomato sauce. Blend until the mixture is smooth with small flecks throughout.  

Mix the Meat: Add the processed mixture to a large mixing bowl with ground beef, dried oregano, Kosher salt, and black pepper. Gently incorporate until evenly combined, forming the meat mixture.

Shape the Meatballs: Use a small ice cream scoop to measure portions. Roll lightly in your hands to form round balls and place them onto the prepared sheet pan. Add a drizzle of little oil (like olive oil) on top for extra fat flavor.  

Bake: Bake for 15-20 minutes or until the meatballs are golden brown and just cooked through. For larger meatballs, allow a few further minutes of cooking time.  

Serve: Pair with additional sauce or enjoy as is for the perfect no-mess dinner.  

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📓 Best Served With  

These meatballs are incredibly versatile and work with almost any hearty meal. Here are some pairing ideas to try next time!  

  • Classic spaghetti squash or pasta with marinara sauce.  
  • Meatball subs topped with mozzarella cheese.  
  • Serve over creamy polenta or alongside a fresh salad.  
  • Enjoy them solo with a small bowl of red sauce for dipping.  

👝 How to Store Leftovers  

To keep your messless meatballs fresh, follow these tips:  

Refrigerator: Place cooled meatballs in an airtight container and store for up to 4 days.  

Freezer: Freeze them in a freezer bag for up to 3 months. Reheat in the oven for that just-baked texture.  

Next Day Tip: Warm leftovers in beef broth to keep them juicy!  

🧠 Common Questions  

Can I Make These Vegetarian?  

Absolutely! Try swapping ground beef with canned lentils, meatless alternatives like an Impossible Burger, and use flax egg and nutritional yeast instead of eggs and cheese. 

What Size Should I Make the Meatballs?  

I recommend using a small ice cream scoop for uniform sizing. This ensures even cooking and perfect round balls every time!  

How Can I Add More Flavor?  

Boost the flavors of Italian-American meatballs by adding soy sauce, tomato paste, or sautéed onion to the meat mixture. You can also experiment with fresh herbs or a pinch of cayenne pepper for a twist.  

Join my next 6 week challenge!

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

Melanie Marcus FASTer Way to Fat Loss Coach

💪🏻 Tracking Macros? Check This Out  

If you are tracking macros, these messless meatballs are on point. With 99% lean ground beef, fresh parsley, and whole food ingredients, they’re lower in fat without sacrificing flavor. Pair them with spaghetti squash for a well-rounded, macro-friendly meal. Check the nutritional information below to plan your plate accordingly.  

I personally love having these on my low carb days but the macros stack up well for regular macro days too!

If you try these – and I hope you do – you have to let me know what you think! Leave a comment below or DM me on social!

Messless Meatballs

Prep Time 10 minutes
Course Main Course
Servings 8
Calories 216 kcal

Ingredients
  

  • ½ cup parmesan cheese diced
  • 1 small onion roughly chopped
  • 4 cloves garlic
  • 1 cup stale sourdough or breadcrumbs
  • ¼ cup fresh parsley
  • 2 large eggs
  • cup Raos tomato sauce
  • 2 lb. ground beef 99% lean
  • ½ teaspoon dried oregano
  • 2 teaspoons Kosher salt
  • ½ teaspoon cracked pepper

Instructions
 

  • Preheat oven to 450 degrees F.
  • In a food processor, combine the cheese, bread, onion, garlic, parsley, egg, and sauce. Blend for 30 seconds, scraping the sides as needed.
  • In a large bowl, combine ground beef, oregano, salt and pepper.
  • Add the cheese/breadcrumb/sauce mixture and gently but thoroughly combine.
  • Using a small ice cream scoop, measure out the meatballs and roll gently in hands to shape into a ball. Place onto prepared sheet pan. Drizzle tops lightly with oil.
  • Bake for 15-20 minutes, or until browned and just cooked through.
  • Serve with or without additional sauce.

Nutrition

Calories: 216kcalCarbohydrates: 5gProtein: 29gFat: 8gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.4gCholesterol: 115mgSodium: 843mgPotassium: 486mgFiber: 1gSugar: 1gVitamin A: 313IUVitamin C: 5mgCalcium: 104mgIron: 3mg
Tried this recipe?Let us know how it was!

Chicken & Vegetable Stew (slow cooker, low fat)

There’s nothing quite like a steaming bowl of chicken and vegetable stew to warm you up on a chilly night. And it gets even better when cooking time is completely hands off.  ❤ This slow cooker chicken stew recipe is the perfect blend of hearty ingredients and comforting flavors, making it a healthy dinner that the whole family will love.

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📝 Ingredients You’ll Need

Here’s what you need to whip up this tasty stew:

  • boneless, skinless chicken breasts, diced
  • mixed vegetables (carrots, celery, bell peppers, zucchini) – you can use frozen vegetables if that’s what you have!
  • diced tomatoes (with juice)
  • low-sodium chicken broth – you can 100% use cold water to make this dish if stock isn’t available.  
  • garlic, minced
  • dried thyme – we’re using dried herbs for this recipe.  Fresh herbs would also work well, you may want to tie them together or put in a sachet to easily pick them out.  
  • dried oregano
  • bay leaf
  • Salt and black pepper to taste
  • Fresh parsley for garnish (optional)
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👩‍🍳 How to Make my Chicken & vegetable Stew

Creating this healthy chicken stew is simple, thanks to the magic of the slow cooker. Follow these step-by-step instructions for the best results:

  1. Prep your ingredients – Dice the boneless, skinless chicken breasts and chop your fresh veggies. 
  2. Combine everything – In your slow cooker, combine the raw chicken, mixed vegetables, diced tomatoes, and chicken broth. Add the minced garlic, dried thyme, oregano, bay leaf, salt, and black pepper.
  3. Stir it up – Mix everything together to ensure the chicken and vegetables are well-coated with the seasonings.
  4. Cook it slow – Cover and cook on low for 6-8 hours or on high for 3-4 hours until the chicken is cooked through and the vegetables are tender.
  5. Final touches – Remove the bay leaf before serving. Garnish with fresh parsley if desired.
  6. Serve & Enjoy – Pair with a side of warm bread for a complete meal. 
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🍳 Alternative Cooking Instructions Without a Slow Cooker

If you don’t have a slow cooker, making this creamy chicken stew on the stovetop is just as simple… it just takes a bit more hands on time.  Here’s how:

  1. Preparation: Begin by chopping your vegetables and cutting the chicken into bite-sized pieces.
  2. Sauté: In a large pot or Dutch oven, heat a tablespoon of olive oil over medium heat. Add the chicken pieces and cook until they are browned on all sides. Remove the chicken from the pot and set aside.
  3. Cook Vegetables: In the same pot, add a bit more olive oil if needed. Add the mixed vegetables minced garlic, dried thyme, oregano, bay leaf, salt, and black pepper.
  4. Combine Ingredients: Return the chicken to the pot and chicken broth and tomatoes.
  5. Simmer: Bring the stew to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 45 minutes to an hour. Stir occasionally to prevent sticking.
  6. Thicken Stew: If you prefer a thicker consistency, mix a tablespoon of cornstarch with two tablespoons of cold water, then stir it into the stew until it thickens.
  7. Adjust Taste: Taste your stew and adjust the seasoning with salt and pepper. 

🍽️ Serving Suggestions

For a satisfying and hearty bowl of stew, serve your chicken and vegetable stew with some crusty bread.  Feel free to add frozen peas, diced red potatoes, sweet potatoes or green beans during the last hour of cooking for a bit of extra flavor and texture.  

📦 Storing Leftovers

If you find yourself with leftover chicken stew, store it in a freezer-safe container for up to three days in the fridge or three months in the freezer. Reheat slowly over medium heat to enjoy again.

🌿 Nutrition Information

Here’s the nutritional breakdown for this crockpot chicken stew recipe.  Note how low the fat is.  That’s because we’re taking advantage of the slow cooker and can avoid adding extra oil.  If you have the macros at the end you can always add a drizzle of extra virgin olive oil for flavor.  

  • Servings: 4
  • Serving Size: 1.5 cups
  • Calories: 285
  • Fat: 6g
  • Protein: 34g
  • Carbohydrates: 27g
  • Fiber: 8g

💡 Tips for the Best Stew

For added creaminess, experiment with different types of potatoes like russet potatoes or Yukon golds for a heartier texture. If you prefer a thicker stew, create a flour mixture or a cornstarch slurry to stir in at the end.  

Fresh rosemary would be a nice addition if you’re adding potatoes.  

This easy chicken stew is a great way to enjoy delicious slow cooker meals all year round.

Chicken and vegetable stew

Chicken & Vegetable Stew (slow cooker)

Course Main Course
Servings 4
Calories 285 kcal

Equipment

  • 1 Slow Cooker

Ingredients
  

  • 1 lb boneless skinless chicken breasts, diced
  • 4 cups mixed vegetables carrots, celery, onion, bell peppers, zucchini
  • 1 can 15 oz diced tomatoes (with juice)
  • 2 cups low-sodium chicken broth
  • 2 cloves garlic minced
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 bay leaf
  • Salt and pepper to taste
  • Fresh parsley for garnish optional

Instructions
 

  • In the slow cooker, combine the diced chicken, mixed vegetables, diced tomatoes, and chicken broth.
  • Add the minced garlic, dried thyme, oregano, bay leaf, salt, and pepper.
  • Stir everything together to ensure the chicken and vegetables are well-coated with the seasonings.
  • Cover and cook on low for 6-8 hours or on high for 3-4 hours until the chicken is cooked through and the vegetables are tender.
  • Remove the bay leaf before serving. Garnish with fresh parsley if desired.

Nutrition

Calories: 285kcalCarbohydrates: 27gProtein: 34gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 68mgSodium: 183mgPotassium: 930mgFiber: 8gSugar: 0.4gVitamin A: 9262IUVitamin C: 20mgCalcium: 74mgIron: 4mg
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 serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie

Creamy Garlic Parmesan Chicken (low carb + instant pot)

Need a quicker than quick and delicious meal that will satisfy your entire family? This garlic parmesan chicken is just the thing you need. It’s an easy chicken dinner and packed with flavor – this recipe belongs in your weeknight dinner rotation.  And if you don’t have an instant pot, I’ve got you covered with instructions for stovetop and oven method.  

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😍 Why You’ll Love this Garlic Parmesan Chicken

This dish brings a twist to classic French cuisine, crafted for today’s busy family. Imagine tender chicken smothered in a creamy garlic sauce made with rich cream and Parmesan cheese—delicious, right? Plus, it’s a win for low-carb fans with just 6g of carbs per serving! If you’re looking for quick and satisfying low-carb recipes this egg roll in a bowl and cabbage pizzas may also interest you!

🗒️ Ingredients

  • boneless, skinless chicken breasts
  • chicken broth or chicken stock or veggie broth works too!
  • heavy cream
  • Parmesan cheese
  • garlic, minced (for that authentic garlic flavor) I like to use frozen cubes and garlic powder will work too, if that’s all you have!
  • Italian seasoning (a mixture of spices for added depth)
  • Salt and pepper, to taste
  • spinach (fresh or frozen)
  • olive oil
  • Fresh parsley
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👩🏻‍🍳 How to Make My Creamy Garlic Parmesan Chicken

Instant Pot Method

  1. Sauté Function Activation:

 Set your Instant Pot to sauté mode. Add a little olive oil and minced garlic cloves, allowing them to sauté for about 1 minute until fragrant. Be careful not to burn the garlic.

  1. Prepare the Chicken:

 Season the boneless skinless chicken breasts with salt, pepper, and Italian seasoning. Add them to the bottom of the pot, searing each side for about 2-3 minutes until golden brown.

  1. Pressure Cooking:

 Pour in the chicken broth, ensuring you scrape up any brown bits from the bottom of the pot with a wooden spoon. This prevents a burn notice. Close the lid, set the valve to sealing, and cook on high pressure for 10 minutes.

  1. Quick Release:

   Carefully execute a quick pressure release. Remove the cooked chicken and set it aside.

  1. Creating the Creamy Sauce:

 Stir in the heavy cream and Parmesan cheese until the mixture is smooth. Add in the spinach and return the chicken to the pot, cooking for an additional 2-3 minutes until heated through.

📓 Best served with

  Serve this creamy garlic chicken over zucchini noodles or alongside a side salad for a complete meal. And there’s no denying it would also go really well with creamy mashed potatoes.  

👝 How to Store Leftovers

Refrigeration: Once chicken has cooled and has come to room temperature, store any leftovers in an airtight container. It can be kept in the refrigerator for up to 3-4 days. Make sure to place the container at the back of the fridge where it’s coldest.

Freezing: For longer storage, you can freeze the creamy garlic chicken. Place the chicken and sauce in freezer-safe containers or resealable plastic bags, removing as much air as possible. Label with the date and freeze for up to 2 months.

Reheating: To reheat, thaw the frozen chicken overnight in the refrigerator. Warm it in a skillet over medium heat or in an oven set to 350°F (175°C) until thoroughly heated. Avoid reheating in the microwave, as it can cause the chicken to become rubbery and the sauce to separate.

    🧠 Common Questions

    Can I use chicken thighs?

    Chicken thighs and breasts are both excellent sources of lean protein, but they have their differences when it comes to calories and fat content! For instance, a 3-ounce skinless chicken breast packs in about 140 calories, with just 3 grams of total fat and a mere 1 gram of saturated fat. On the flip side, the same serving of dark meat without the skin offers 170 calories, 9 grams of total fat, and 3 grams of saturated fat. While the difference may seem small, it can really add up depending on your portion size. So, whether you prefer the light and lean breast or the rich, flavorful thigh, being mindful of these differences can help you make the best choice for your meal!

    You can use chicken thighs for this recipe, just keep in mind cook time will be slightly longer especially if you use bone in vs boneless chicken thighs.

    ​What if I don’t have an instant pot or pressure cooker?

    If you don’t have an Instant Pot, don’t worry! You can still enjoy this creamy garlic chicken using a stovetop and an oven, cooking time will just be a bit longer. Here’s how:

    1. Preheat the Oven: Begin by preheating your oven to 375°F (190°C).
    2. Sear the Chicken: In a large oven-safe skillet, heat a tablespoon of olive oil over medium-high heat. Season your chicken breasts with salt and pepper, then sear them in the skillet for about 2-3 minutes on each side until golden brown. Remove the chicken and set it aside.
    3. Prepare the Sauce: In the same skillet, reduce the heat to medium and add a bit more olive oil if needed. Sauté minced garlic for about 1 minute until fragrant. Pour in the chicken broth and heavy cream, stirring to combine. Bring the mixture to a gentle simmer.
    4. Add Ingredients: Stir in the Parmesan cheese until the sauce is smooth. Add the spinach and return the chicken pieces to the skillet in a single layer.
    5. Bake: Transfer the skillet to the preheated oven. Bake for approximately 20-25 minutes until the chicken is cooked through and the sauce has slightly thickened. The internal temperature of the chicken should reach 165°F (74°C).
    6. Serve: Once done, remove from the oven and let it rest for a few minutes before serving. 

    ​Can this recipe really fit into a healthy diet?  

    ​Yes!  Let me explain.  While this recipe seems high in fat, it’s also high in protein and very satisfying.  I don’t recommend a high fat meal like this every day, but when we focus on low carb days, the majority of calories need to come from fat to gain the benefits of carb cycling.  (We talk about this more in my weight loss program called The FASTer Way).  

    Join my next 6 week challenge!

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

    Melanie Marcus FASTer Way to Fat Loss Coach

    🍎 Nutritional Information

    For those counting macros, here’s what you can expect from each serving (1 chicken breast in sauce):

    • Calories: 250
    • Fat: 30g
    • Protein: 40g
    • Carbohydrates: 6g
    • Fiber: 1g

    This recipe makes 4 servings.  

    👯‍♀️ Get social!

    I love sharing great recipes and hearing from you! Snap a picture of your creamy garlic chicken, share it on social media, and tag me, @miss_nutritious_eats. 

    Creamy Garlic Parmesan Chicken

    Course Main Course
    Cuisine Italian
    Servings 4
    Calories 473 kcal

    Equipment

    • 1 instant pot

    Ingredients
      

    • 4 boneless skinless chicken breasts
    • 1 cup chicken broth
    • 1 cup heavy cream
    • 1 cup Parmesan cheese grated
    • 4 cloves garlic minced
    • 1 teaspoon Italian seasoning
    • Salt and pepper to taste
    • 2 cups spinach fresh (1 cup frozen)
    • 1 tablespoon olive oil
    • Fresh parsley for garnish

    Instructions
     

    • For the Instant Pot, set it to sauté mode, adding olive oil and minced garlic; sauté for about 1 minute until fragrant.
    • Season the chicken breasts with salt, pepper, and Italian seasoning, then add them to the pot and sear on both sides for about 2-3 minutes.
    • Pour in the chicken broth, close the lid, and set the valve to sealing.
    • Cook on high pressure for 10 minutes, then carefully release the pressure.
    • Remove the chicken and set aside, stirring in the heavy cream and Parmesan cheese into the pot until smooth.
    • Add the spinach and return the chicken to the pot, cooking for an additional 2-3 minutes until heated through.

    Nutrition

    Calories: 473kcalCarbohydrates: 5gProtein: 36gFat: 35gSaturated Fat: 19gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gTrans Fat: 0.01gCholesterol: 158mgSodium: 779mgPotassium: 612mgFiber: 1gSugar: 2gVitamin A: 2520IUVitamin C: 7mgCalcium: 372mgIron: 1mg
    Keyword gluten free, low carb
    Tried this recipe?Let us know how it was!

    Sheet pan lemon and garlic shrimp with asparagus

    Looking for an easy sheet pan dinner that’s both delicious and perfect for busy weeknights? How about one that’s high in protein and lower in calories too?  This Sheet Pan Lemon Garlic Shrimp and Asparagus recipe has you covered. It’s a great way to make a complete meal with minimal effort and maximum flavor. 

    Jump to Recipe

    😍 Why you’ll love my sheet pan asparagus & shrimp

    You will 100% love this sheetpan asparagus and shrimp recipe because it’s super quick to prepare, making it perfect for busy weeknights. It’s also high in protein, ensuring a satisfying meal without the fuss. Using a single sheetpan means minimal cleanup which noone will argue is a major bonus!

    📒 Ingredients

    • Large shrimp, peeled and deveined – I usually get frozen shrimp from Trader Joe’s or Costco and defrost what we need as needed.
    • fresh asparagus, trimmed
    • olive oil – regular olive oil is good for this. No need to do extra virgin olive oil.
    • garlic – I often use frozen cubes
    • lemon
    • paprika
    • Salt and black pepper
    • Fresh parsley

    👩🏻‍🍳 How to make my sheet pan asparagus & shrimp

    1. Prepare the Shrimp and Asparagus: Preheat your oven to 400°F (200°C). On a prepared sheet pan lined with parchment paper or non-stick spray, place asparagus and shrimp in separate halves of the pan. Trim ends of asparagus spears to remove any tough ends.
    2. Season the Ingredients: In a large bowl, mix together olive oil, minced garlic, fresh lemon juice, lemon zest, paprika, kosher salt, and black pepper. Add the shrimp and asparagus to the bowl and toss until well-coated. For marinated shrimp, you can leave the mixture to sit and absorb flavors for a few minutes of prep time.
    3. Arrange on the Sheet Pan: Spread everything into a single layer on your large sheet pan for even cooking. For best results, make sure the asparagus and shrimp aren’t overcrowded. If needed, use a second half of another pan.
    4. Bake: Cook in the preheated oven for about 10-12 minutes. Keep an eye on the shrimp as they cook; you’re looking for them to be pink and cooked through while the asparagus remains tender but still crunchy.
    5. Garnish and Serve: Remove from the oven and garnish with fresh parsley, lemon slices, and a sprinkle of parmesan cheese. Serve alongside a side of brown rice or coconut rice for a complete meal.

    🧠 Common Questions

    Does Shrimp Sizes Matter? The size of your shrimp can affect cooking time, so adjust accordingly. Fresh shrimp works best, but frozen shrimp is a good alternative—just make sure to thaw and pat dry with paper towels before using.  I usually buy frozen shrimp from Costco or Trader Joe’s.  

    Do I have to use fresh ingredients? Fresh asparagus and fresh lemon juice will enhance the flavors of this dish, making it a perfect asparagus dinner.

    What other seasonings can I use? Add a kick to your dish with red pepper flakes, onion powder, or garlic powder. The best part of this easy way to cook is how customizable it is!

    👝 How to store leftovers

    Storage and Meal Prep: This is an easy meal for meal prep. Save leftovers in airtight containers for lunch or as lighter meals throughout the week.

    Keep this easy recipe in your back pocket for quick weeknight dinners.  Shrimp cook so quickly, you’ll be making this sheet pan recipe more than you think!

    Sheetpan Shrimp and Asparagus

    Prep Time 5 minutes
    Cook Time 10 minutes
    Total Time 15 minutes
    Course Main Course
    Cuisine American
    Servings 2
    Calories 314 kcal

    Ingredients
      

    • 1 lb large shrimp peeled and deveined
    • 1 bunch fresh asparagus trimmed
    • 2 tablespoons olive oil
    • 4 cloves garlic minced
    • 1 lemon zested and juiced
    • 1 teaspoon paprika
    • Salt and black pepper to taste
    • Fresh parsley chopped (for garnish)

    Instructions
     

    • Preheat your oven to 400°F (200°C). On a prepared sheet pan lined with parchment paper or non-stick spray, place asparagus and shrimp in separate halves of the pan. Trim ends of asparagus spears to remove any tough ends.
    • In a large bowl, mix together olive oil, minced garlic, fresh lemon juice, lemon zest, paprika, kosher salt, and black pepper. Add the shrimp and asparagus to the bowl and toss until well-coated. For marinated shrimp, you can leave the mixture to sit and absorb flavors for a few minutes of prep time.
    • Spread everything into a single layer on your large sheet pan for even cooking. For best results, make sure the asparagus and shrimp aren’t overcrowded. If needed, use a second half of another pan.
    • Cook in the preheated oven for about 10-12 minutes. Keep an eye on the shrimp as they cook; you’re looking for them to be pink and cooked through while the asparagus remains tender but still crunchy.
    • Remove from the oven and garnish with fresh parsley, lemon slices, and a sprinkle of parmesan cheese. Serve alongside a side of brown rice or coconut rice for a complete meal.

    Nutrition

    Calories: 314kcalCarbohydrates: 10gProtein: 32gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gTrans Fat: 0.02gCholesterol: 286mgSodium: 1287mgPotassium: 394mgFiber: 2gSugar: 2gVitamin A: 974IUVitamin C: 31mgCalcium: 152mgIron: 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 serves YOU and your family well, then you’ve come to the right place!

    Melanie Marcus Selfie

    Start making extra money with a nutrition side hustle

    As a registered dietitian and all around food person, FASTer Way to Fat Loss is THE program I would recommend for anyone looking to tone up, shed fat, feel better in their clothes, have more energy, even improve cholesterol levels or simply start establishing healthy habits.  I would recommend it for all of these reasons and more – BECAUSE IT WORKS!  

    It’s not a diet, it’s a lifestyle that delivers customized results.  No gimmicks, just a massive support system and all the tools you need to be successful.  

    Read more about the FASTer Way to Fat Loss here.

    But then something unexpected happened

    After just a few months of starting the FASTer Way – I had a little voice in the back of my head that was nudging me to become a coach.  It was involuntary… and kind of a no-brainer.  With my corporate position as a dietitian, I don’t have the opportunity to work with clients one on one.  So in sharing a lifestyle that I already live (and know delivers results), I can help people and make significant income.  Three years later, I wouldn’t change a thing.  

    There is nothing quite seeing one of your clients hit a milestone or overcome a limiting belief.  It is G-O-L-D.  

    Who would I recommend become a coach with the FASTer Way to Fat Loss?

    • Registered Dietitians who works in a clinical setting who want’s to diversify client base.  Or maybe you’re an RD that wants to get out of clinical all together?
    • Do you want to pivot to working with motivated clients?  
    • Are you an RD entrepreneur who is starting out and wants to make a bigger impact.
    • Wellness professionals who have the knowledge, but need the business support to get started. 
    • A personal trainer who has the fitness expertise, but needs the proper nutrition support that is correct and sound!    

    If you are a nutrition or wellness professional that wants to make additional income, this post is for you!  

    Blending Passion with Income 

    Convergence is a beautiful thing, especially when your passion for nutrition intersects with the potential for earning income. The median annual wage for a dietitian or nutritionist is $71,000.1  That’s the median, meaning many RD’s are making much less. By becoming a Faster Way coach, you unlock a great way to do just that (and more). Not only do you get to witness incredible health transformations everyday, but you also get compensated for your commitment and expertise in coaching clients through the program.  So how much can you make?  Sky is the limit really.  Check out this income calculator tool to get an idea of what you could make in a side hustle or in a full time commitment.  

    Is this passive income?

    No, as a coach with the FASTer Way to Fat Loss, you are paid to coach clients through the six week program and on an ongoing basis when they go into membership.  This is an active and ongoing commitment to leverage your nutrition knowledge and coach clients with healthy recipes, tweaking macros, learning balance and educating clients on a daily or weekly basis.  (Totally different than patient care!)

    THE FASTER WAY TO FAT LOSS COACHING CERTIFICATION HAS ONE PURPOSE:
    To empower you to become the best nutrition and fitness coach using the most effective program on the market so you can help your clients get incredible, sustainable results while you earn a significant income.

    All of the right tools to do the job

    Imagine having an online course, digital products like lead generators, and social media marketing strategies at your fingertips. With Faster Way, you’re not just dabbling in an extra gig; while it could be your hobby, you’re actually growing a scalable online business. When I logged into the coach portal for the first time, I was really impressed with the amount of resources available.  Literally everything I wanted to know was at my fingertips. But more importantly, the infrastructure to run a business is already set up. Once I signed on to become a coach, it’s like I received a business in a box and could hit the ground running.  

    For example:  

    • coding on the back end
    • all the financials are automated from clients, and to you
    • a back office login to keep leads, income, reports organized
    • tools like macro tracker, meal plans, and workouts that synergistic and customizable
    • macro tool for nutrition analysis
    • Did I mention that the program works?  

    Literally all of the little things that you need have already been thought of, and they’re at your fingertips!

    Read more about the initial six week program here.  

    A Source of Joy and Personal Growth 

    From personal experience—I can tell you, there’s little that compares with the satisfaction of guiding real, everyday women towards sustainable health solutions and if you’re a health professional, I know you know it’s true. The FASTer Way program is technically virtual, but you can bring it to the real world in a lot of ways.  Partner with a local grocery stores, bike shop or coffee shop to add value in a small group for these businesses.  You can put as much work into it as you want to, and you have the ability as a dietitian to discuss you’re passion nutrition topics with your clients.  Some FASTer Way to Fat Loss coaches incorporate the program into their private nutrition practice offerings while others exclusively promote the FASTer Way to Fat Loss.  

    Unbeatable Support

    Fruit smoothie kale, arugula, berries

    You’re not going into this alone. I will help you, and the FASTer Way team will support you every step of the way. Benefit from tools and resources crafted to boost your personal growth and professional development. From meal plans, workouts and a central app to a back office manager, comprehensive coach portal and ongoing trainings, you will have everything you need to succeed.  

    Harness Your Expertise 

    Leverage your nutrition knowledge in ways traditional dietetic roles may not allow. Personally I love that we focus on whole food nutrition while incorporating fitness and mindset.  With the FASTer Way you get the benefit of a nutrition program developed by dietitians WITH the expertise from trainers to pair diet and exercise to build healthy longterm habits with your clients.  

    Flexible Schedule

    Benefit from a flexible schedule that tailors to your time management needs. Whether it’s a supplement to your full time job or a transition to entrepreneurship, Faster Way gives you the control to pace your growth and client engagements on your own time.  

    Is Social Media Required?

    Truthfully, you don’t even need social media to get new clients.  If you’re a dietitian, you know, once you tell someone what you do – you get all the details, and inevitably you’re asked for a meal plan!  Welp- the FASTer Way offers a solution that can turn those conversations into extra income.  But it doen’t hurt to have a social media presence. Many coaches start from scratch with Instagram, a brand new youtube channel, an email list or simply dedicated blog posts.  Whichever platform you use to communicate to your ideal client, is where you will start.  And a lot of times this changes as time goes on.  

    The First Step Towards a Full-Time Passion 

    If that little voice is in the back of your head too. Read more about certification here.  It’s a great place to start thinking about your business plan and to find out if it’s the right place for you!  As I continue with the FASTer Way, I often think back to our ShopRite User Group days.  All 50-150 dietitians getting together once a month to share best practices and learn from each other.  The FASTer Way is user group on steroids.  IYKYK 🙂

    If you’re ready to redefine your career or to become a side hustler, then this opportunity is for you!  

    Your expertise is needed, wanted, and can be lucratively rewarded. Coaching with Faster Way to Fat Loss isn’t just a profitable prospect; it’s a substantial move towards a more fulfilled, impactful professional life. 

    References

    1. https://www.bls.gov/oes/current/oes291031.htm

    About Me

    I’m Melanie.

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

    Melanie Marcus Selfie

    Healthy Costco Grocery Haul with a Registered Dietitian

    Do you enjoy shopping at Costco as much as I do? I visit my local Harris Teeter or Trader Joe grocery store several times a week, but there’s something special about a Costco run. The wide aisles filled with fresh produce and seasonal favorites offer a lot of healthy options if you’re aiming for a balanced lifestyle. I applied for Costco membership with the Mooresville, NC store when they opened and have never looked back.

    As a registered dietitian, I make biweekly visits to stock up on family favorites and household essentials. Today, I’m sharing my favorite Costco picks that are whole foods and staples in my pantry and fridge. These items taste great and make creating healthy (& macro friendly) meals much simpler, especially on busy days. Whether you’re looking for a great source of protein, healthy fats, or whole grains, I’ve got you covered. If you’re following the FASTer Way with me, you’ll definitely want save this post to refer back to!

    Join my next 6 week challenge!

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

    Melanie Marcus FASTer Way to Fat Loss Coach

    In the FASTer Way program I coach, we emphasize the importance of balanced and satisfying meals. The goal is to include a mix of protein, fiber, and healthy fats in every meal to keep you feeling full and energized. That’s why I’ve categorized my list into healthy fats, fiber, protein, and healthy carbs. Let me know what questions you have!

    Heart-Healthy Fats

    For a good source of fat, which can help manage heart disease, help keep you full and on track to hit your macro targets on low carb days, I’ve got a few must-haves:

    • Avocado Mash: Squeeze some lime juice on this perfect addition to any meal! It’s full of those heart-healthy monounsaturated fats and essential nutrients; a great way to satisfy hunger.
    • Kirkland Fancy Mixed Nuts: These are chock-full of healthy fatty-acids and they make a perfect quick snack when paired with a source of lean protein.  Protein shake maybe?
    • Kirkland Basil Pesto: Toss it with some whole-grain pasta, miracle noodles or drizzle over grilled veggies; either way, you’re getting those heart-healthy fats and a ton of flavor.  I particularly love this pesto because it doesn’t have that weird aftertaste that other store bought brands have. Normally, I would make my own pesto- but this one tastes so good, I don’t have to!
    • Hummus Cups: Snacks are all set for the week’s meal prep with these protein and plant-based goodies.
    • Kirkland Nut Butters:  Whichever you choose, just be sure that there is little to no added sugar!
    • Costco Extra Virgin Olive Oil:  Whether we’re sautéing vegetables or making salad dressings, this high quality oil is always in my cabinet.  I even use it in baking sometimes 🙂

    Protein Powerhouses

    Looking for protein options? Here’s what I keep in my cart:

    • Frozen Atlantic Salmon Fillets: With enough omega-3 fatty acids to make any heart happy, Costco’s salmon is a staple for my healthy meals. I usually make these on Monday nights for a quick 14 minute meal. Read more about it here!
    • Greenridge Farms Beef Sticks: These are a fan favorite.  They remind my of the kabanos Polish sausage that my father would bring home from Brooklyn when I was a kid. My children love these for school lunches and they fit really well into my macros on a low carb day.  You can find them in the refrigerated protein section.  
    • Ground Bison: This high-quality meat with essential amino acids is a super lean substitute for your traditional ground beef.  We like to use it for burgers, taco night or chili.  
    • Rotisserie Chicken Breast:  Convenience meets nutrition with this high-protein, minimal fuss choice.  It’s ready for you to simply serve with dinner, or make chicken salad with.  Don’t forget to make your own broth after! While you can get the whole chicken already cooked, they sell the large packages of precooked and pulled chicken in the prepared foods area.
    • Bare Chicken Nuggets: These are the famous nuggets that taste like the Chick-fil-A nuggets.  My children love them and they’re my favorite to add to my signature salad too.  If you follow my IG stories, you know I eat it a few times a week!  They make for quick family meals that keep everyone happy!
    • Built Puff Protein Bars:  These are a collagen protein bar that are dipped in real chocolate, so if you have a sweet tooth like me – these satisfy it.  They have a marshmallowish type center, they’re delicious and have 17 grams of protein per serving!
    • Boiled Eggs:  I have always, always, always boiled my own eggs.  But Costco sells them already peeled and packaged in 2’s which takes less time and brainpower when packing food for the-go.

    Fiber-Filled Finds

    Reaching your daily value for fiber is no joke.  That’s 25 or 38g respectively for women and men.  And Costco makes sure I hit that target with:

    • Kirkland Rolled Oats: With a hearty bowl of oats; packing in grams of fiber and whole grains.
    • Black Beans:  I like to have these on hand to mix into salsa or add to taco meat for extra fiber.  
    • Kirkland Signature Quinoa: Whether you’re into brown rice bowls or trending TikTok recipes, these are fiber-rich (and protein) and full of flavor and an easy substitute for rice. I like to cook one cup of quinoa with 1.5 cups of water and then divide into 4 portions to eat sweet or savory later in the week.
    • Cauliflower Rice: Perfect for side dishes, adding to stir-fries, even to smoothies for a boost of micronutrients and fiber. Easy, delicious, and nutritious!
    • Benefiber: If you’re traveling, or if your diet is light on fresh fruits, vegetables and whole grains it’s not a bad idea to take a fiber supplement to support your gut health.
    • Frozen Broccoli: We actually really like Kirkland frozen broccoli. One large package has several smaller bags inside, so you can take one out, microwave it and not have extra broccoli fall out all over the freezer. One bag is perfect for our family dinner with a little extra to spare for the next day’s lunch.

    Quick & Healthy Carbohydrates

    Complex carbs provide our bodies with sustained energy, so I’ve got the inside scoop on the best ones:

    • Dave’s Killer Bread:  This is one of our favorite whole-grain bread options.  They sell it in a two pack, and they are easy to freeze for future use.  
    • Simple Mills Almond Flour Crackers: Whether it’s for a sandwich or a charcuterie board, these are great options.
    • Kirkland Signature Organic Blueberries (frozen): Fruits are nature’s candy, packed with vitamins, essential for those who love dried fruit and berries.

    Other Costco hall-of-famers:

    • Raos Sauce:  Whether it’s for pasta night with tomato sauce or a creamy curry, these are a good addition to your next meal.
    • Kirkland Almond Milk: These boxes are very handy to have in the pantry for last minute smoothies or baking.
    • Kombucha: Stay hydrated and gut-happy with these delightful beverages.

    Check these items out during your next Costco haul; and let me know what favorites I missed! Remember, the key to a balanced diet is a mix of macronutrients and flavors to keep your body nourished and satisfied.

    Melanie Marcus MA RD, your guide to smarter grocery shopping and easier macro friendly meals.

    About Me

    I’m Melanie.

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

    Melanie Marcus Selfie

    How to Naturally Dye Easter Eggs with up-cycled ingredients

    Easter is a special time of year known for family gatherings, egg hunts, the excitement of Easter baskets filled with goodies and of course renewed faith. But have you considered ditching the artificial colors this year for natural Easter egg dyes? It’s an excellent way to get gorgeous, sometimes subdued, sometimes vibrant colors without the chemical dyes. It’s a fantastic opportunity to involve children in a seasonal tradition of creating beautiful Easter egg colors using natural ingredients that would have otherwise been trash. Here’s my easy guide on how to do it.

    a variety of colorful foods in boiling water to create dye

    Growing up my aunt always colored Easter eggs using different things, but I will always remember a large stock pot filled with onion skins on her kitchen stovetop.   She even used panty hose to experiment with placing herbs or flowers to make unique designs on the eggs.  I always thought it was resourceful and beautiful.  

    Materials Needed:

    • A selection of cooked white eggs and brown eggs
    • Natural dye materials: yellow onion skins, red onion skins, purple cabbage, beets, turmeric, paprkia, red zinger tea, raspberries, blueberries, spinach, black coffee
    • White vinegar or lemon juice
    • Water
    • Pots and sauce pan
    • Fine mesh strainer
    • Disposable cups or mason jars
    • Slotted spoon

    Natural Dyeing Mediums to Consider

    You will be amazed with how many different foods can produce a variety of colors.

    Produce items

    • Red onion skin – light pink color
    • Yellow onion skin – orange color
    • Spinach – light green color
    • Raspberries – pink color
    • Purple Cabbage – blue/purple color 
    • Red Cabbage – purple color
    • Blueberries – blue color

    Spices

    • Paprika – red color
    • Turmeric – yellow color

    Beverages

    • Red Zinger Tea – red color
    • Coffee – blackish brown color
    • Tart Cherry Juice – red color

    Remember the Ratio

    One cup of medium per one cup water.  I usually do 4 cups of water so I have plenty to color several eggs at one time.  

    Step 1: Prepare Your Hard-Boiled Eggs

    Before you start, make sure you have plenty of hardboiled eggs in either white or brown. If you need more info on that, check out my article on the perfect hard boiled egg. Keep in mind that brown eggs will give you more muted tones when dyed while white eggs can render bright yellow, green eggs, or even blue eggs based on the natural colors you choose. 

    Step 2: Create the Natural Dyes 

    Natural food dyes in jars

    For a true homemade dye, select the natural ingredients you want to use. Last year I experimented with a variety of produce to get different colors including  a orange dye from yellow onion skins, purple from red cabbage dye, and green dye from spinach.  

    To start, place your items in large mason jars and add enough boiling hot water to cover them. For every cup of water, add the same amount of your chosen plant material and let cool completely.  This will ensure a high concentration of natural colors in the dye pot.

    For spices like turmeric, mix one tablespoon of spice with a cup of water. If you’re using coffee or tea bags, brew them as you would if you were going to drink them, but in a high concentration AKA extra strong.

    Step 3: Strain and Add Vinegar

    Once your dye bath reaches room temperature, use a fine mesh strainer to eliminate any large pieces and pour the fluid back into mason jar. For each cup of natural dye, mix in one tablespoons of vinegar. This step is crucial as the acidity from vinegar helps the egg shells to absorb the natural colors from your homemade dye, ensuring beautiful colors.

    Step 4: Dye Your Eggs

    Before immersing the eggs, wrap them in various things like silk ties, old pantyhose, or rubber bands for interesting patterns. Or use  a white wax crayon to create unique designs.  Then gently lay your hard-boiled eggs into the natural egg dyes using a slotted spoon.

    If you’re using hollow eggs, the process is much the same, but you may need to fill them with a little bit of water to ensure they sink. Leave the eggs in the dye bath in the fridge for a few hours or overnight for more profound depth of color. (I prefer overnight).  The good news is you can check on them occasionally to see if they’ve reached your desired color. These natural options provide various colors, from  bright yellow to blueberry’s deep blue dye.

    Step 5: Drying the Eggs

    Remove the eggs from the dye and set them on paper towels or a rack to dry. Resist the temptation to wipe them down, as you could rub off the natural colors. Instead, let the natural easter egg dye work its magic as the eggs dry to a wonderful sheen.

    I’d love to know how your eggs turned out! Tag me on social media to share your creations!

    IG: Miss_nutritious_eats

    About Me

    I’m Melanie.

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

    Melanie Marcus Selfie

    Helpful essentials when starting the FASTer Way to Fat Loss

    Welcome to what could be the start of a life-changing experience for you—the FASTer Way to Fat Loss program. Embarking on this path is not just about shedding pounds; it’s about gaining a whole new understanding of health and wellness. However, to maximize your chances for success and truly thrive on this program, having the right tools can make all the difference. In this post, I’m sharing the essentials that my clients find the most value in having as they start their new healthy lifestyle!

    The Essentials for a Smooth Journey

    Before you launch into the world of intermittent fasting, carb cycling, and effective workouts, it’s important to gather a few key items. And before you commit to a specific coach – be sure you like their style of teaching. I think this is an important one that easily gets overlooked!

    Join my next 6 week challenge!

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

    Melanie Marcus FASTer Way to Fat Loss Coach

    Fitness Must-Haves

    • Sports Bra: Starting any workout regimen without good support is like trying to run a race with your shoes untied—it just doesn’t make sense! A quality sports bra will keep you comfortable and focused on the task at hand.
    • Sneakers: The backbone of any physical activity, a sturdy pair of sneakers is vital. They’re not just for show; they protect and support your feet through every squat, lunge, jump, or step.
    • Strength Bands/Weights: While body weight is an excellent resistance tool, incorporating some basic weights or strength bands can add variety and challenge your muscles in new ways.
    • Water Bottle: Hydration is key, especially when you’re pushing your body to new depths. Keep a water bottle on hand to ensure your water intake is up to par with your hard work.

    Kitchen Allies

    • Dry Measuring Cups & Spoons, Kitchen Scale: These tools are pivotal in mastering portion control, which is an integral part of the program’s nutrition approach.
    • Sheet Pans & Food Storage Containers: Meal prep is a game-changer when it comes to sticking to the weekly meal plans. Having the right containers will keep your nutritious meals fresh and ready to go.
    • Protein Powder: I find that most clients at some point start using a protein supplement to help build lean muscle. The trick with a protein powder is to find one that delivers protein and not carbohydrate and fat. This makes meeting macro goals much easier!

    Tech Support

    • iPhone/Smartphone: Immediate access to the FASTer Way app keeps you tapped into daily workouts, meal plans, and the supportive community for that daily accountability boost.
    • TV that will mirror your phone: Totally not required, but I find that I like to cast my screen to make workouts more enjoyable.

    If I had to pick just one thing

    I would highly, suggest that you invest in a kitchen scale.  It will be a game changer when it comes to dialing in on your macros. 

    Beyond the Physical Items

    Having physical items on hand is wonderful, but the most important part of your success is cultivating an open mind. The strategies you will implement—like low macro days and regular macro days—are designed to elevate your metabolic rate and improve overall health, not just for immediate results but as part of a holistic approach to wellness.

    Adopting the FASTer Way lifestyle means recognizing that this isn’t just a weight loss program—it’s a complete recalibration of how you view and consume food, how you move your body, and how you prioritize your overall health.

    Success Stories to Inspire You

    The FASTer Way has been a game-changer for many who’ve walked this path before you. Take it from our community members who’ve found success:

    A Final Word of Encouragement

    Remember, your commitment to this 6-week program and ultimately joining the VIP membership is about integrating these new practices into your life one day at a time. From the start prep week with your certified coach, you’re setting yourself up for long-term success.

    One of the best things about this online fitness program is that it truly provides a consistent community, always ready to provide comprehensive support through social media platforms, VIP programs, and of course, the irreplaceable Facebook group banter. 

    You will have a wealth of resources at your fingertips—from meal plan information to ongoing access to sample meal plans and daily meal plan recipes.

    Join thousands of FASTer Way veterans who’ve seen great results, and remember, becoming a more confident, healthy, and energized you is worth every step, every rep, and every healthy meal. 

    Are you ready to start your weight loss journey with the right tools and best support? Join me and become a faster way member today! 🌟

    About Me

    I’m Melanie.

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

    Melanie Marcus Selfie

    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 serves YOU and your family well, then you’ve come to the right place!

    Melanie Marcus Selfie