nourish
Welcome to the Nourish course! This program is dedicated to helping you develop a balanced and sustainable approach to nutrition. Over the next eight weeks, you’ll learn how to fuel your body with the right nutrients, create simple and satisfying meals, and establish healthy eating habits that fit seamlessly into your life. By the end of this course, you’ll feel more energized, confident in your food choices, and equipped to maintain these habits for the long term.
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Week 1: Foundation – Nutrition Awareness & Protein Check
Week 1 is all about becoming aware of our current nutrition, analyzing our protein intake and increasing if needed.
Week 1 is all about becoming aware of our current nutrition, analyzing our protein intake and increasing if needed.
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Week 2: Mastering Breakfast & Prepping for Success
Week 2 is all about establishing a high-protein, nourishing breakfast routine and removing barriers to consistency.
Week 2 is all about establishing a high-protein, nourishing breakfast routine and removing barriers to consistency.
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Week 3: Dinner Strategy – Grocery Shopping, Menu Planning & Meal Prepping
Week 3 is all about making dinners stress-free, nutritious, and protein-packed by streamlining grocery shopping, meal planning, and prep.
Week 3 is all about making dinners stress-free, nutritious, and protein-packed by streamlining grocery shopping, meal planning, and prep.
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Week 4: Lunch Strategy & Overcoming Obstacles
Week 4 is all about establishing a consistent, high-protein lunch routine while addressing common roadblocks like time constraints, eating out, and travel.
Week 4 is all about establishing a consistent, high-protein lunch routine while addressing common roadblocks like time constraints, eating out, and travel.
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Week 5: Smart Snacking - Fueling Between Meals
Week 5 is all about shifting the mindset from mindless snacking to intentional, balanced snacks that keep energy levels steady, curb cravings, and prevent overeating later in the day.
Week 5 is all about shifting the mindset from mindless snacking to intentional, balanced snacks that keep energy levels steady, curb cravings, and prevent overeating later in the day.
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Week 6: Healthy Desserts
Week 6 is all about learning how to enjoy delicious, satisfying desserts while staying on track with your health goals—without relying on ultra-processed, sugar-loaded treats.
Week 6 is all about learning how to enjoy delicious, satisfying desserts while staying on track with your health goals—without relying on ultra-processed, sugar-loaded treats.
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Week 7: Expanding Dinner Options & Freezer Meals for Busy Nights
Week 7 is all about broadening your dinner choices by experimenting with new recipes and learning how to use freezer meals strategically to stay on track during busy weeks.
Week 7 is all about broadening your dinner choices by experimenting with new recipes and learning how to use freezer meals strategically to stay on track during busy weeks.
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Week 8: Your Long-Term Plan – Staying Consistent & Confident
Week 8 is all about solidifying the habits you’ve built over the past 8 weeks and create a sustainable plan to maintain progress, adapt when life gets busy, and continue growing in your nutrition journey.
Week 8 is all about solidifying the habits you’ve built over the past 8 weeks and create a sustainable plan to maintain progress, adapt when life gets busy, and continue growing in your nutrition journey.
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My top tools for simplicity and success in the kitchen.
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The basics of macros, and how to use MFP
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Mindset of a Healthy Eater
Adopt the mindset of a healthy eater as you embark on this GLOW UP journey
Adopt the mindset of a healthy eater as you embark on this GLOW UP journey
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Getting Back on Track with Nutrition
We fall off sometimes - life is lifing and all of a sudden our healthy habits have taken a back seat. Totally normal - but with some intentionality, we can overcome this!
We fall off sometimes - life is lifing and all of a sudden our healthy habits have taken a back seat. Totally normal - but with some intentionality, we can overcome this!
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Prioritize Protein
Protein fuels the building blocks of our body - our cells. We MUST prioritize and be intentional with our protein intake.
Protein fuels the building blocks of our body - our cells. We MUST prioritize and be intentional with our protein intake.
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Using Your Nourish Planner
This planner is designed to help you stay organized with your meals and food prep.
This planner is designed to help you stay organized with your meals and food prep.
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Staying Healthy while Traveling
Whether for business or pleasure, travel can throw us off track. Here are some strategies to stay on track while traveling.
Whether for business or pleasure, travel can throw us off track. Here are some strategies to stay on track while traveling.
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Food Prep is a form of self care and self respect.
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Food Prep Strategy
It's important to outline your strategy for food prep - it will keep you on track with planning, shopping and prepping.
It's important to outline your strategy for food prep - it will keep you on track with planning, shopping and prepping.
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Food Prep as a Habit
My top tips for getting into the habit of prepping food so that when you are hungry, you have fuel ready to go.
My top tips for getting into the habit of prepping food so that when you are hungry, you have fuel ready to go.
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Ingredient Prep - DINNERS
When you prep some ingredients ahead of time, dinner making can be a breeze!
When you prep some ingredients ahead of time, dinner making can be a breeze!
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Navigating the Grocery Store
Simple tips to make grocery shopping less stressful and more efficient.
Simple tips to make grocery shopping less stressful and more efficient.
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Paprika App Tutorial
I recommend this app for simplifying the grocery store and for staying organized with your recipes and grocery list.
I recommend this app for simplifying the grocery store and for staying organized with your recipes and grocery list.
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Travel Tips- Food Prep
Whether it’s a weekend getaway or a cross country trip, we must be prepared. Set yourself up for success.
Whether it’s a weekend getaway or a cross country trip, we must be prepared. Set yourself up for success.
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My most popular recipe of all time! Try it!
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Such a great breakfast option that's loaded with protein and veggies.
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Simple delicious and balanced breakfast.
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Delicious option for lunch or dinner.
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Delicious quick and filling option for lunch or dinner. Easily customizable.
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Butternut Squash Soup
Flavorful and so simple. This would be great served with a protein and a green veggie.
Flavorful and so simple. This would be great served with a protein and a green veggie.
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Flavorful addition to any salad or bowl. Tangy, creamy and yummy!
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Delicious and nutritious as a dip for fresh veggies or as a topping to a bowl or salad.
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Colorful and flavorful addition to any salad or bowl.
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Fresh veggies and lean turkey with beans. Great family freindly meal.
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Easy lunch or dinner
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Fluffly Almond Biscuit
Simple, quick option that makes a great vessel for protein pudding, almond butter or fruit spread.
Simple, quick option that makes a great vessel for protein pudding, almond butter or fruit spread.
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Easy lunch or dinner- ground chicken + salsa over kale and rice
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Great option for dinner for a crowd - totally customizable with ingredients.
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Great option for dinner for a crowd - totally customizable with ingredients.
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This is a great way to start your day!
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Chocolate Nut Butter Banana - yummy!
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Customizable, delicious and balanced snack or meal.
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Simply Divine Choc PB Cookies
Packed with fiber and healthy fats and complex carbs, these are a great option for a once-in-a-while sweet treat. Family favorite in our house!
Packed with fiber and healthy fats and complex carbs, these are a great option for a once-in-a-while sweet treat. Family favorite in our house!
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Simple, flavorful and so healthy - great as a side or addition to any main.
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Delicious, filling and packed with vegan protein.
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Yummy protein-rich dessert!
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FUEL YOUR BODY, FEED YOUR SOUL
NOURISH WITH INTENTION
Nutrition isn’t about restriction—it’s about empowerment. The Nourish course will guide you through creating a food plan that energizes and satisfies, all while fitting into your busy life. Whether you’re looking to simplify your meals or explore new recipes, this course will help you build a nourishing lifestyle that sticks. Discover how nourishing your body can also feed your soul and transform your life.
