The newsletter posts on the weekend, giving you meal ideas and inspiration for the week ahead. Each weekend, I’ll curate recipes, workouts, and healthy tips (yours are always welcome!) to help support your wellness journey. Make it a great week and keep going. 🤍

What’s Cooking this Week?

High-Protein Egg White Bake

This egg white bake casserole is a protein-packed powerhouse, blending egg whites with savory ground turkey and a medley of your favorite veggies. It’s a versatile dish perfect for any meal or snack, easy to prepare, and can be stored in the fridge for up to 5 days, offering about 30 grams of protein per serving.

Ingredients:

  • 1 lb of 93% ground turkey
  • 1 medium pepper, chopped
  • 1-2 cups of chopped kale or spinach
  • 1 large carton of egg whites (32 oz)
  • Salt & pepper
  • 1/4 tsp of red pepper
  • 1/4 cup of feta cheese
  • 1 TB of avocado or olive oil

Instructions:

  • Preheat oven to 350 degrees.
  • Spray a 9X11 casserole dish with cooking spray.
  • Heat a large skillet on medium high heat, add olive oil, and saute the pepper for a few minutes.
  • Add ground turkey, salt and pepper, and then saute until cooked.
  • Drain any grease, then return to the stove, add kale, and cook for 2-3 minutes.
  • Put cooked turkey mixture into casserole dish, and dump egg whites.
  • Sprinkle in feta cheese.
  • Add red pepper and a little more salt and pepper.
  • Cook for approximately 20-25 minutes until edges are slightly browned.

Option: Add whatever veggies you love!

Easy Italian Wedding Soup Recipe

Skinnytaste’s Italian Wedding soup is a favorite of mine. It’s such a simple yet flavorful soup. The meatballs make if higher in protein. I typically us shredded kale instead of escarole or of spinach (holds up better).  This recipe makes a lot, which makes it perfect to make ahead and freeze in portions for lunch or dinner. If you plan on eating this over a few days, leave the orzo because it will get mushy.

I’ve been making this pork tenderloin family recipe for decades! It’s a crowd pleaser and can be used with both chicken and pork tenderloin. The peanut dipping sauce is the best! I get tons of compliments every time I make it. Marinating is one of the easiest ways to introduce extra moisture into lean cuts of meat, and it’s a great time saver too.

Food and Mood
Food and Mood

PHOTO CREDIT: © EATWELL101.COM

Healthy Buffalo Chicken Spaghetti Squash Casserole

We are big buffalo chicken fans, and this recipe is fantastic- it’s low carb, high protein, and high volume, and there is cheesy goodness throughout. I love cooking with spaghetti squash. It is a nutritious alternative to traditional pasta, a low-calorie, high-fiber option rich in vitamins and minerals like vitamin C, manganese, and potassium. Use my  Confetti Chicken recipe or switch up the protein with ground beef or turkey. A tutorial is also included on how to prepare and cook spaghetti squash. 

Workout Inspiration

Keeping your muscles guessing is one of the keys to getting stronger and leaner. Lunges are one of my staple exercises, but I like to change it up often to challenge different muscles (and to keep it interesting. Try adding these elevated lunges into your routine. They target the glutes more intensely and provide a deep stretch for the hip flexors, enhancing flexibility and range of motion. It’s an excellent way to spice up your workouts and see great results (you’ll feel it in the booty, for sure!).

This Week’s Coaching Sessions

Note: Friday’s Coaching Session is Changing to Sunday at 4 ET.

Drop into the Cafe for help or coaching support. This week coaching sessions will be on Monday @ 12 ET and Sunday at 4 ET. I’m here to answer questions and connect you with others on their healthy journey. All sessions will be recorded and can be accessed from the member resources page.

A La Carte Options

Need an extra boost? Members have the option to add one-on-one coaching with me. Just fill out the form to get started and book a one hour coaching call.