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Shantel T. | Nutritionist 🍋
@nutritionbyshantel-
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nutritionbyshantel's pricing:
Nano: $50–$300
Micro: $300–$1,250
Mid: $1,250–$3,500
Macro: $3,500–$12,000
Celebrity: $12,000+
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My homemade Alfredo sauce recipe ⬇️ This sauce is so versatile, creamy, and simple. Make this with chicken, shrimp, and serve with your favorite steamed vegetables (or not 🙂) Alfredo Sauce 1-2 tsp olive oil 3 garlic cloves (minced very fine) 1.5 cups cream (half/half or heavy- I always use what I have on hand) 1 cup parmesan (the secret here is to grate it fresh from the block) 1 tsp kosher salt (more to taste if needed) pepper (pinch) 1/4 tsp sugar 2-3 tbsp pasta water What you’ll do ⬇️ - Heat a pan over medium-low heat. Add olive oil, and minced garlic. Stir until fragrant (about 30-40 seconds). Add cream, and let it gently heat to a light simmer (stir often). Then add parm, a little at a time, stirring in between. Add salt, pepper, sugar. Taste and adjust if needed. Let it simmer another minute or two. Add pasta, and 2-3 tbsp if pasta water. Mix, and plate up :) ______ More recipes just like this are inside my weight loss program SHEtrition! If you’re ready to lose weight for good this year, I’d love to have you 🔥 Link in bio to learn more or join! #caloriedeficit #weightlossmotivation #dinnerideas #highproteinrecipes
00:58Veggie Chopped Cheese ⬇️ If there’s a way to sneak in veggies to a meal, I’m gonna do it lol! My husband has been wanting a chopped cheese for lunch, so I figured I sneak in a few more vegetables (which almost always adds another layer of flavor) and it was DELISH! Here’s what you need ✨ 16 oz. lean ground beef (90% lean or above) 1 yellow onion (small, diced) 1 red bell pepper (small, diced) 1 green bell pepper (small, diced) 3 garlic cloves (large, 4-5 if they’re small) 3 slices American cheese (or cheese of your choice) 1 tbsp oil (olive, avocado, etc) 2 tsp adobo seasoning 1 tsp ground coriander 1 tsp paprika 1/4 tsp cayenne salt (big pinch) pepper (big pinch) For sandwich (toppings for 1 sandwich) 1 baguette sub roll (I used brioche subs from Publix) Ice berg (sliced very thin) microgreens or sprouts (optional) 1/4 avocado (optional) 1 tbsp light mayo What you’ll do ⬇️ - Prep/dice your vegetables. - Heat a cast iron skillet to medium-high heat (leaning more on the high side), add 1 tbsp oil, then add onions and bell peppers. Saute for 5-6 minutes, stirring every 2-3 minutes. Add garlic, stir for 30 seconds, then add ground beef. Immediately add salt, pepper, adobo, ground coriander, paprika, and cayenne. Let the beef cook undisturbed for 2-3 minutes to develop a little char, then begin to chop with a spatula or flat edge wooden spoon. Let cook through, stirring/chopping every few minutes. Once beef has cooked through, turn off heat, add American cheese slices, mix until melted in. - Toast buns, add mayo, chopped cheese, lettuce, micro greens and avocado (if using) Will you try this?! (~577 kcal per sandwich, including bun/toppings) ___ More recipes just like this inside my weight loss program SHEtrition! If you’re ready to lose weight for GOOD this year, I’d love to have you 🔥 Link in bio to learn more or join! #caloriedeficit #weightlossmotivation #highproteinmeals #dinnerideas #highproteinrecipes
00:39I’ve always found that focusing on simply moving more through the day is more helpful that scheduling a bunch of tough workouts. Do not get me wrong, exercise is oh so important and it’s a way to actually increase your metabolism (BMR), but when you consistently focus on moving around more during the day, even activities that feel as mundane as cooking and cleaning, you burn more energy, consistently (which, spoiler alert, helps you create an active lifestyle). If the gym intimidates you, or you feel like you aren’t doing enough, start with moving more in your day to day. Let me know if this was helpful! ___ If you’re ready to lose weight for good this year, I would absolutely love to have you in my weight loss program, SHEtrition🔥 Link in bio to learn more or join! #nutritiontips #weightlosstips #caloriedeficit #weightloss #weightlossmotivation
01:13Healthy weeknight dinner inspo for your new week! Most recipes you can find in reels, the rest are inside SHEtrition! 1. Grilled Chicken Honey Mustard Sliders 2. Mediterranean Kebabs 3. Loaded Chicken and Broccoli Potato 4. Hibachi 5. Homemade Steak Chipotle Bowl __ More recipes just like this are inside my weight loss program SHEtrition! If you’re ready to lose weight for good this year, I’d love to have you 🔥 Link in bio to learn more or join! #nutritiontips #weightlosstips #weightlossmotivation #highproteinmeals #dinnerideas
00:36Your weight loss is more than meal plans and workouts. It’s about developing SKILLS to BE someone who can keep the weight they lose, off. And that includes learning how to get in tune with your body, developing boundaries with yourself and others, creating and practicing routines that pour into you… These things can’t be skipped, because when they are… Weight comes back (again, and again, and again). Let me know if this was helpful And if you’re ready to lose weight that ACTUALLY stays off, I’d absolutely love to show you the way in my weight loss program, Shetrition. You can learn more via the link in my bio! 💞 #nutritiontips #weightlosstips #weightloss #weightlossmotivation
00:56The BEST Wedge Salad ⬇️ I went to lunch with a friend a few weeks ago, and had an amazing wedge salad. I took a few pictures, made some notes on the flavor, and remembered it today and wanted to remake it- let’s just say, I nailed it! I think you’ll really love it! Here’s what you need for 1 salad ⬇️ Juicy Chicken Breast 4-5 oz. chicken breast 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 oregano salt (big pinch) pepper (big pinch) 1/2 tbsp olive oil (for cast iron) 1 tbsp butter (for basting, about 1 tsp is absorbed) Thyme 2 garlic cloves For Salad 1 quarter of a ice wedge (cut through the stem so the leaves stay together) 1-2 tbsp French dressing (homemade recipe below) 1/4 cup grape tomatoes 1/4 red onion (sliced very thin) 1 bacon strip (chopped) 1 tbsp feta 1/4 avocado French dressing (makes several servings, keep to use during the week) 1/2 cup sugar 1/3 ketchup 1/4 cup olive oil 1/4 cup white vinegar 1/8 tsp cayenne 1/4 tsp celery seed 1/4 ground mustard 1/4 tsp chili powder 1/4 tsp onion powder kosher salt (big pinch) What you’ll do ⬇️ - Season chicken, rub spices in with a very small drizzle of olive oil. Heat a small cast iron pan to medium-high heat. Add olive oil once hot, then add chicken breast. Sear, undisturbed for 3-4 minutes, flip, sear for 1 minute then add butter, thyme and garlic cloves. Baste the chicken breast for 30 seconds. Then add to oven for 6-10 minutes at 400F (depends on thickness of breast, check temp 3-4 minutes in). Let rest for 10 minutes on a plate before slicing. - Add dressing ingredients to a jar or food processor, and shake/blend. - Cut wedge off of ice berg, then add dressing, red onions, bacon, chicken, feta, avocado and fresh dill. Enjoy! ____ This recipe is under “Honeycrisp Chicken Salad” in SHEtrition’s meal planner. It’s ready for you to add to your weekly meal plan. Login or JOIN via the link in my bio! 💞 #highproteinmeals #dinnerideas #nutritiontips #weightlosstips #weightloss #highproteinrecipes
00:49Crispy Salmon and Red Pepper Aioli ⬇️ We’re back in the groove after the holiday weekend and hubby and I wanted a light lunch. One of my favorite sauces to make is this roasted red pepper aioli and it goes SO well with salmon, and comes together in under 20 minutes. Serve it up with your favorite sides (rice and broccoli are mine) Here’s what you need for 3 portions ✨ 16 oz. skinless salmon (about 5-6 oz. each) salt pepper 1-2 tbsp olive oil Roasted Red Pepper Aioli (makes several servings, use through the week!) 2 garlic cloves (large) 1 chipotle pepper in adobo 1/2 tbsp of adobo (the sauce the chipotle pepper is in) 1/3 cup roasted red peppers (jar) 1 lime (squeezed) 3/4 cup mayo (I use full fat) salt (big pinch) pepper (big pinch) What you’ll do ⬇️ - Throw aioli ingredients into a food processor and blend. (I blend the peppers and garlic first, before adding the mayo and salt/pepper). Pour into a jar and keep in the fridge until you’re ready. - Heat a (dry) cast iron over medium-high heat for 3 minutes. Salt and pepper your skinless salmon on both sides, then rub in with olive oil. Once cast iron begins to smoke just a little bit, add your salmon, and do not touch it for 3 minutes. Flip. Then add to your oven to finish cooking for about 3-5 minutes (3 if you like your salmon medium, 5 if you prefer it more flaky and well done). - Add to a plate with your favorite sides, top with 1-2 tbsp aioli, and garnish with lime wedges! (~316 cal per salmon with 1-2 tbsp aioli) Will you try this?! ______ More recipes just like this are inside my weight loss program SHEtrition! If you’re ready to lose weight for good this year, I’d love to have you 🔥 Link in bio to learn more or join! #weightlossrecipes #highproteinmeals #dinnerideas
00:38Steak Fajitas ⬇️ Don’t think you have to get fancy when you’re prioritizing protein. These steak fajitas are so simple, packed with flavor AND protein 💪🏽 Here’s what you need for about 6 tacos (about 2 in each portion) 10 oz. new york strip 1 bunch thyme 1-2 rosemary twigs 1 shallot (cut in half) 4 garlic cloves 1.5 tbsp butter 2 tsp high heat oil (avocado, vegetable, etc) Fajitas 2 tsp cumin seeds (or ground) 1 orange bell pepper (sliced thin) 1 yellow bell pepper (sliced thin) 1 poblano pepper (sliced thin) 1 jalapeño pepper (sliced thin) 1/2 red onion (sliced thin) 3 garlic cloves (minced) salt (two big pinches) Other 6 street tacos 1/2 cup Monterey Jack cheese Green onions spicy queso (optional) What you’ll do - Salt your steak heavily on both sides with kosher salt, let it sit at least 15 minutes on the counter. (I like to salt mine the night before and keep it in the fridge, this seasons the steak from within). Heat a stainless steel or cast iron to high heat, add a small drizzle of high heat oil, and add your steak. Use something heavy to press it down. Flip after 1 minute. Do this 4 more times. Once you have a golden crust, remove. Turn down heat. Add butter, herbs, garlic cloves, and shallot. Let simmer 1 minute, then add steak and baste on both sides. Add to a baking sheet, then finish in oven at 350F until desired temp is reached. Let rest 10 minutes, then slice very thin. - In the same pan, add cumin seeds. Cook for 1 minute, then add peppers and red onions. Let char/cook for 7-8 minutes. Tossing every few minutes. Add garlic, mix. Cook another 1 minute. - Warm your tortillas in the oven, or char over the stove. Add 2 tbsp Monterey Jack (melt in the oven if you want), then add pepper/onions/, steak strips, and top with green onions. If you want more quick, add 1-2 tsp of spicy queso! Enjoy :) (~276 calories per fajita) ______ More recipes just like this are inside my weight loss program SHEtrition! If you’re ready to lose weight for good this year, I’d love to have you 🔥 Link in bio to learn more or join! #nutritiontips #weightlossmotivation #weightlosstips #weightlossrecipes #highproteinmeals #dinnerideas #highproteinrecipes
00:56Habits first, because progress always follows. Let me know if this was helpful! ___ If you’re ready to lose weight for good this year, I would absolutely love to have you in my weight loss program, SHEtrition🔥 Link in bio to learn more or join! #weightloss #nutritiontips #weightlossmotivation #weightlosstips
00:52One Pot Chicken Parm Pasta ⬇️ I was in the mood for chicken parm today but didn’t feel like making cutlets so I pivoted and made a pasta! The toasted bread crumbs on top really set it off. I served with a big ole garden salad! Here’s what you need for about 4 portions✨ 16 oz. chicken breast (diced) 1 tsp garlic powder 1 tsp onion powder 1 tsp Italian seasoning salt (big pinch) pepper (big pinch) 1 tbsp olive oil 1/3 cup seasoned panko crumbs 1 yellow onion (small) 4 garlic cloves (minced) 16 oz. marinara 2 cups chicken broth or stock 1.5 cups rigatoni pasta 1/3 cup parm (freshly grated) 1/2 cup mozzarella 1 tsp Italian seasoning 1/4 tsp garlic powder 1/4 tsp onion powder 1/4 tsp red pepper flakes 1 bay leaf salt (small pinch) pepper (small pinch) Parsley or basil for garnish What you’ll do - Toast your breadcrumbs on parchment paper for 5 minutes at 425, mixing halfway. Keep warm in oven. - Season and dice your chicken. Heat a medium pot over medium-high heat. Add olive oil, then chicken. Let it sear for 3-4 minutes, then mix until cooked through. Remove to a bowl. - Turn down heat to medium. Add diced onions and cook for 5-6 minutes, mixing occasionally. Add garlic, stir for about 30 seconds then add stock, marinara, seasonings, bay leaf, and pasta. Stir well, and cover and bring to a boil. Let pasta cook for about 12-15 minutes, stirring every few minutes. - Once pasta is cooked, remove bay leaf, add chicken, 1/3 cup parm, and half your mozzarella. Mix in. Turn off heat, add rest of your mozzarella, and parsley, then plate! Will you try this?! (~469 cal per portion, about 1.5 cups) __ More recipes just like this are inside my weight loss program SHEtrition! If you’re ready to lose weight for good this year, I’d love to have you 🔥 Link in bio to learn more or join! #weightloss #weightlossrecipes #weightlossprogress #recipeideas #dinnerideas #nutritiontips
00:52TODO 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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