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Jamie — Registered Dietitian
@thebalancednutritionist-
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No time for breakfast? 🥞 You have time for this one! -1 cup of vanilla Greek yogurt -Berries (frozen work great and give the whole thing ice cream vibes) -Your fave nut butter -A sprinkle of chia seeds -Whatever cereal or granola you like Keep these ingredients on hand for a super easy breakfast that you can throw together in just a couple of minutes. Make it “to-go” by putting it into a storage container with a lid or mason jar! Save + follow for more easy meal ideas!
00:08SAVE this high protein Alfredo sauce! Hello 👋🏻 we’re back again with another cottage cheese recipe 😬😆. This one is SO good and definitely a top two cottage cheese favorite! Here’s how to make it 👇🏻 INGREDIENTS 1 tbsp butter 1 small onion chopped 4 cloves garlic roughly minced 1/4 cup milk 1 cup cottage cheese, full-fat is best 1/4 tsp salt 1/4 tsp black pepper 8 oz chickpea pasta INSTRUCTIONS Bring a large pot of water to a boil and cook pasta according to package directions, usually about 6-8 minutes. While the pasta is cooking, sauté onions and garlic in butter on low-medium heat in a sauté pan for about 4-5 minutes. Remove from heat. In a blender or food processor, combine cottage cheese, parmesan cheese, milk, salt, black pepper, and the cooked onions and garlic. Blend on high until completely smooth and creamy. When the pasta is finished cooking, drain noodles and return back to the pan but do not return to heat. Let noodles cool for 3-4 minutes before pouring sauce over the noodles and then stirring to combine. *Note: To prevent the sauce from separating, it’s best to add the sauce to noodles that are not scalding hot. If the noodles aren’t warm enough after adding the sauce, return the pan to low heat and heat the noodles and sauce until warm enough to serve. Top with extra parmesan cheese and salt and pepper to taste and enjoy! Get this one on your grocery list asap!
00:17Save & follow for more easy healthy meal ideas! One of the biggest requests I get is for lunch ideas, especially ones that you can pack and take with you. Sandwiches are one of the most underrated easy healthy meal ideas. This one uses whole grain bread with thin sliced grilled chicken, dijon mustard, cheddar cheese and some greens. SO simple and delicious. Next up, we’ve got sliced bell peppers with guacamole, which is such a great pairing for dipping because it’s high in healthy fats and fiber! Meal ideas don’t need to be complicated or weird to be “healthy”. What’s your go-to lunch right now?
00:08Save this 2-Ingredient Iced Peach Green Tea Lemonade 😍 The sun is fiiiiiiinally starting to make its appearance, so its the perfect time to start switching over to your fave iced, refreshing drinks! If you love the Iced Peach Green Tea Lemonade from Starbucks (my favorite), you have to try this one! All you need is 16 oz. of brewed peach-flavored green tea (I like Bigelow), and about ¼ cup of low-sugar lemonade. I like Simply Light Lemonade, True Lemonade, or Swoon is a great brand that I’ve tried recently too! Pour over ice and that’s it. So good and so simple. Full details here: https://thebalancednutritionist.com/iced-peach-green-tea-lemonade/ Enjoy!
00:06Save this high protein snack idea! Who loves those little P3 protein snack boxes? 🙋🏻♀️ They’re so good– but honestly, SO simple to make at home (and cheaper for sure). 🧀What you need: 2 oz. of cubed chicken breast, 1 oz. of cubed cheddar, some whole grain crackers and a couple of squares of dark chocolate. Easy nutrient-dense snacks like this will 1) help to keep you satisfied after you eat your snack (which is the point, right!?), 2) keep your hunger cues in check so that you’re not starving leading up to your next mel, 3) satisfy your snacky cravings! Plus, you can customize them however you want to. What would you add to this one?
00:06Save these spinach feta egg wraps Sponsored by the Egg Nutrition Center! Eggs are one of my all-time favorite foods because they’re easy to prepare, they’re versatile and they’re a compact source of essential vitamins and minerals. And most of those vitamins and minerals are found in the yolk, so be sure to eat the whole egg! The science shows that the cholesterol in the foods we eat doesn’t impact your body’s cholesterol like we once thought it did. Plus, the American Heart Association says that eggs can be included as part of a heart-healthy diet for healthy adults. Eggs also support your brain health because they’re one of the most concentrated food sources of choline in the American diet. One large egg has about 150mg of choline! Spinach & Feta Egg Wraps -8 eggs -¼ tsp salt -¼ tsp black pepper -1 tbsp olive oil -1 cup feta -4 cups spinach, chopped -1 cup sun-dried tomatoes, chopped -4 tbsp cream cheese -4 large whole wheat lavash wraps or large whole wheat tortillas In a large skillet on medium heat, sauté spinach and sun-dried tomatoes for about 2 minutes until spinach is wilted. Put in a bowl and set aside. Wipe out the pan. Whisk eggs in a bowl with salt and pepper. Heat oil on low-medium heat and then add eggs. Cook on low-medium heat until eggs are cooked through, stirring frequently with a spatula, about 3-5 minutes. Transfer to a plate or bowl and wipe out the pan. Next, assemble your wraps (makes 4). Start by spreading 1 tbsp of cream cheese, then add ¼ of the spinach and sun-dried tomato mixture, ¼ cup of feta cheese, and then ¼ of the scrambled eggs. Fold ends and then roll into a wrap. To seal the wraps, heat the wraps in the skillet on low-medium heat, about 1-2 minutes on each side until golden brown. Wrap each wrap in parchment paper or aluminum foil before transferring to a freezer bag. *The USDA recommends cooking egg dishes to 160°F. Storage/reheating info: Store in the fridge for up to 4 days or the freezer for up to 3 months. To reheat, remove from the parchment paper. Cover with a paper towel on a plate and microwave in 20-30 second increments until cooked through. Reference: Carson JAS, et al. 2019;141(3):e39-e53.
00:36This will change your life! “What can I add” is truly one of my favorite nutrition tips to give because it can be SO effective in helping you eat better more consistently. When you’re trying to eat healthier– the initial reaction for most people is to immediately start thinking of what you need to STOP doing and what you need to CUT out of your diet. Instead, focus on what you can ADD into your day. What foods do you want to be eating more of (for most people it’s protein and fiber!). This isn’t a replacement for being mindful about what we choose aka chips for every single snack might not feel the best 😅 but it’s a great way to eat what you want to eat and stop trying to force yourself to rely on willpower (which doesn’t work long-term). What habits do you want to add to your day? You can look at this in the big picture and you can also apply it to your meals and snack choices that you’re making all day long. Where can you start implementing this?
00:29Team sandwich 🙌🏻 We’re always looking for healthy, easy meal ideas and I swear we always forget about one of the all-time best meals– SANDWICHES. Sandwiches are so easy to pack with your favorite flavors and are such a great vehicle for lean proteins, veggies, and all kinds of fun fillings. For this one I used a Dave’s Killer Bread bun, rotisserie chicken, pesto, arugula and pickles! SO simple and so good. What’s your favorite sandwich combo?
00:28SAVE this high protein pizza! I’m not gonna lie, this might be one of my all time favorite recipes on the blog. Over 30 grams of protein per 2 slices, amazing homemade pizza flavor, and crust that’s made from only TWO ingredients. It’s so simple and comes out perfect every single time. Here’s what you need 👇🏻 And psssst. Regular pizza is okay too, this is just a fun homemade version when you want something with a protein boost! INGREDIENTS 1 cup plain Greek yogurt or cottage cheese 1 cup self-rising flour 1.5 cup shredded chicken breast I like to use rotisserie chicken for convenience 1/2-3/4 cup pizza sauce 1 cup mozzarella cheese 1/4 bell pepper sliced 1/4 red onion sliced 10-12 slices turkey pepperoni INSTRUCTIONS Preheat the oven to 400 degrees. In a medium bowl, add Greek yogurt or cottage cheese and self-rising flour. Mix with a spoon and then finish with clean hands, forming into a round ball of dough. Note: it will be a little bit sticky! If it gets too sticky, rinse your hands and lightly coat your hands with flour before continuing to work on the dough. Next, roll out the dough on a piece of parchment paper using a lightly floured rolling pin. The dough should be quite thin but still durable. You can also use any floured cylinder shape to roll the dough, like a cup (use something non-breakable, like a plastic tumbler). Since the dough is a bit sticky, I recommend doing this directly on the parchment paper that you'll be baking on. You can roll out the dough on a floured surface too, but it may stick a bit. You can also use a silicone baking mat. Next, spread your pizza sauce evenly on the rolled out pizza dough. Add the shredded chicken first, and then top with shredded cheese, pepperoni and veggies. Bake in the oven for 20-25 minutes until cheese is melted and the crust is golden brown. Note: If you like less sauce and less toppings, it will be done closer to 20 minutes. If you have more sauce and more toppings, it will likely take a few minutes longer. Full details at: https://thebalancednutritionist.com/high-protein-pizza/
00:20My go-to meal prep recipe! Personally I don’t always love fully prepped meals for the week because I tend to get a little bored of them after a couple of days. I love prepping something like this that you can use in different ways– sandwiches, wraps, or even on a snack plate with crackers and veggies. Here’s how to make it! INGREDIENTS 1 lb cooked chicken shredded, rotisserie chicken works great 1/3 cup scallions thinly sliced 1/2 cup celery diced small 3-4 tbsp buffalo sauce I prefer Primal Kitchen buffalo sauce. Add as much as you like to taste. 1/4 cup plain Greek yogurt 1/4 cup mayonnaise 1/2 tsp garlic powder salt and black pepper to taste INSTRUCTIONS Add all of your ingredients to a bowl. Combine ingredients well. Taste test to see if you want to add any additional buffalo sauce, salt or pepper. Serve in between two slices of bread as a sandwich, in a wrap, or with crackers and veggies. Add a final drizzle of hot sauce to finish. Full deets at: www.thebalancednutritionist.com/healthy-buffalo-chicken-salad
00:13TODO LO QUE TENGO QUE HACER🥺 TE UNO A WASSAP SI ME PASAS ESTE VIDEO POR INSTA: CARXLOSC #fyp
00:23TODO LO QUE TENGO QUE HACER🥺 TE UNO A WASSAP SI ME PASAS ESTE VIDEO POR INSTA: CARXLOSC #fyp
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