Allyson Balzuweit / Nutrition Consulting

Allyson Balzuweit / Nutrition Consulting Busy Mom of 3 / Registered Dietitian inspiring others to ditch the diets and eat real food.

02/11/2026

A perfectly balanced cozy meal in under 30 minutes that’s sure to please and tastes like it took hours to prepare.

I promise you’ll have this super simple recipe committed to memory in no time, and it’s by far the most popular soup recipe I’ve ever shared. Inspired by but modified to amp up the protein.

Hit follow for more easy recipes like this, and if you’re new around here, please say hi in comments and let me know if you plan to make this!

Without further ado:

* Brown 1 lb chicken sausage in a dash of olive oil, breaking up into pieces until cooked through.

* Add 6 cups chicken stock + 1 can diced tomatoes (undrained) and bring to a boil.

* Once boiling, add 1/2 cup small pasta (I used this time but I use whatever I have) and reduce the heat to low.

* Cover and simmer for 10 minutes or until pasta is tender

* Stir in 4-6 cups of baby spinach and some fresh chopped basil (I was out so used dried)

* Top with a bit of parmesan cheese when ready to serve

balacnedmealsonepotmeals

02/08/2026

I’m here for the coffee but protein from real food matters most.

Sipping vs chewing your protein are two totally different things, whether you’re on a weight loss or weight maintenance journey.

Are you better off with some protein in your afternoon cold brew? Sure.

But let’s not confuse gimmicky marketing tactics with real food strategy. Real food that brings a multitude of nutrients and not just a hefty price tag should always be the star of the show.

02/07/2026

You may be here for the football, but I’m here for the guac! SAVE this one and make it all year long.

I’ve lost count of how many times I’ve whipped this guac up and watched it disappear before my eyes. Secretly I hope for leftovers to use on breakfast tacos the next day but honestly that usually doesn’t happen.

Here’s what you want to do…

Combine:

3 avocados
The juice of one lime
Add a tsp of minced garlic
1/4 cup or so of died red onion
A little minced cilantro (optional but I love it)
Salt to taste

Mash it up and serve with chips AND veggies

registeredietitian realfoodbreakthrough weightlossrecipesweightlosscoach

I drank the Kool-Aid and jumped on this fun trend! If you already know me, you know I’m passionate about a real food app...
02/07/2026

I drank the Kool-Aid and jumped on this fun trend!

If you already know me, you know I’m passionate about a real food approach to sustainable weight loss or really any shift you’re trying to make.

If you’re new here, WELCOME to a space where all foods fit.

Because the second we place things off limits is when we struggle the most. I’m here to help you NOT do that anymore.

I love sushi, pizza, and fries - I’ll never give them up and you don’t have to either.

Name ONE food in the comments that you’ll never give up either (but may have been told to in the past) and let’s be friends!

Here’s a super simple example of what I eat in a day to build muscle and also get my fiber and healthy fat in as a dieti...
02/05/2026

Here’s a super simple example of what I eat in a day to build muscle and also get my fiber and healthy fat in as a dietitian in my early 50s. Save this and feel free to make some swaps that fit with your food prefs.

I’m all about simple. No complicated recipes. No calorie counting. Just real food that keeps me full, energized, and feeling good in my body. I like to recommend about 1 gram of protein per lb of body wt. for an active person in mid life, but you may need more or less depending on what you’re going for. Message me and I’d be happy to guide you in the right direction!

If you’re a busy woman who wants to feel in control of your eating (without starting another diet), you’re in the right spot.

Real food balanced meals with the right components = the foundation of sustainable weight loss, reduced cravings and muscle preservation as we age!

Want help building meals that actually work for your life for weight loss, energy balance and improved health? DM me “MEALS” and I’ll show you how we do it inside my Real Food Reset Program.

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