Full power meals

Full power meals China Nicole Brattis, MS, RD
Lost 165 lbs & kept it off 6+ years
Faith-led, sustainable health — no extremes
📩 DM to work together

As a Registered Dietitian Nutritionist (RDN), I can help you with:🥗 Custom Macro Planning – built around your body, goal...
03/12/2026

As a Registered Dietitian Nutritionist (RDN), I can help you with:

🥗 Custom Macro Planning – built around your body, goals, and lifestyle
⚖️ Weight Loss Support – sustainable fat loss without extreme dieting
💪 Weight Gain & Muscle Building – fueling your body properly
🚫 Dietary Restrictions – allergies, intolerances, or medical needs
🔥 Athletic Performance Nutrition – fueling for strength, endurance, and recovery
👨‍👩‍👧 Family Nutrition Guidance – helping busy families eat better without overcomplicating it
🍱 Meal Prep Guidance – how to structure meals to support your goals

My approach is simple: real food, balanced nutrition, and practical strategies that actually fit your life.

Whether you’re trying to lose weight, gain muscle, improve your energy, or just feel better overall, I’d love to help guide you.

You can also pair this with my Diamond RB Full Power Meals so your nutrition plan and your meals work together.

📩 Message me if you're interested in:
• Custom macros
• Nutrition coaching
• Goal-based meal planning
• Performance nutrition
Let’s make eating well simple and sustainable.

— China Brattis, RDN

3/23 order is live 💜
03/11/2026

3/23 order is live 💜

03/10/2026

I don’t talk about this part of my journey very often, but it’s actually the reason I finished my degree.
Long before my weight loss surgery, I had already been studying and trying to understand nutrition. I was constantly researching hormones, metabolism, inflammation, and why our bodies hold on to weight the way they do.

Working in restaurants my whole life, I saw firsthand how people connect through food.
I didn’t want to just cook food. I wanted to understand it.
I wanted to understand how food fuels the body, how hormones affect the way we process and store it, and why what works for one person doesn’t always work for another.
When I had my weight loss surgery it felt like last resort, recovery forced me to slow down and really focus on my health. It gave me time to continue studying and pushed me to finish what I had started years before.

Then becoming pregnant with Elijah and figuring out what always caused my weight fluctuating and issues pushed me even further to want to continue.

That journey is what led me to finishing my education in Nutritional Science and becoming a Registered Dietitian Nutritionist.

And now it’s influencing everything I do.
It’s the reason behind the meal prep program I’ve started, where people can choose balanced meals that make eating healthier easier during busy weeks.
It’s also shaping the way I approach our restaurant menus, focusing more on ingredients, preparation, and building dishes that people can enjoy while still feeling good about what they’re putting into their bodies.

Food should still be comforting and enjoyable — but it should also nourish and support the body.
My journey taught me that nutrition is never one-size-fits-all. Hormones, stress, lifestyle, and even life seasons all play a role in how our bodies respond to food.

But education and understanding can change everything.

And that’s what this journey has really been about for me. Learning, growing, and now using that knowledge to help others through food, meal prep, and the restaurants that have always been part of my life.

Why I Let You Choose Your Protein, Carb & VegI’ve done the boring meal prep thing.Eating the same thing every single day...
03/03/2026

Why I Let You Choose Your Protein, Carb & Veg
I’ve done the boring meal prep thing.
Eating the same thing every single day gets old fast.
And when you get tired of it?

You stop eating it.
You grab something else.
You waste your money.
I know this from experience.

That’s why at Diamond RB Full Power, you can:
✔ Pick your protein
✔ Pick your carb
✔ Pick your veggie
✔ Or choose from a few chef-made signature meals

Because results come from consistency — and consistency only happens when you actually enjoy what you’re eating.

And yes… my days start at 3:30 AM.
So I understand busy.
I understand tired.

And I understand needing food that works for your real life.
Fuel should support your grind — not feel like punishment.

Tonight’s dinner was one of those “busy mom but still hitting my goals” meals 👏We air-fried Sam’s Club organic lightly b...
01/13/2026

Tonight’s dinner was one of those “busy mom but still hitting my goals” meals 👏

We air-fried Sam’s Club organic lightly breaded chicken tenders, chopped them into a fresh salad, rolled them into low-carb wraps, and paired them with homemade zucchini chips in the air fryer.

It was fast.
It was filling.
And it fit my macros 😌

ONE wrap + zucchini chips:
🔥 ~410 calories
💪 42g protein
🥬 11g fiber
🌯 ~13g net carbs

This is the kind of meal that keeps your metabolism up, your cravings down, and your blood sugar stable. You don’t have to eat sad food to lose fat, you just have to eat smart food.

If you want the extra-lean version:

➡️ Swap the tortilla for lettuce
➡️ Use half the dressing
That drops it closer to 320 calories with the same protein.

Busy moms… this is how we do it 💜
Simple. Real food. Still delicious.

Sam’s Club Protein Finds
Sam’s Club absolutely understood the assignment this week 😮‍💨💪

Here are some of my favorite macro-friendly finds I grabbed:

🥩 Gary’s QuickSteak 100% Sirloin – perfect for wraps, bowls, and stir-fry
🍝 Barilla Protein+ Pasta – more protein, more fullness, no blood sugar crash
🔥 Wilde Buffalo Protein Chips – 10g protein per serving
🌮 Simply Protein Tortilla Chips – for salsa, nachos, or taco bowls
🍫 Built Puff Protein Bars – dessert that actually supports your goals
🥓 Old Wisconsin Beef Sticks – high-protein grab-and-go snack

Not pictured:
• Cottage cheese
• Chicken & tilapia for the week
• Low-carb tortillas
• My salad of the week 🥗

This is exactly how I set myself up for success stock the house with high-protein, easy options so even on busy days I’m not stuck reaching for junk.

You don’t have to be perfect.
You just have to be prepared 💜

01/12/2026

Meal plans the family will eat. That hits my macros and my goals

That graphic says it all…Muscles don’t just grow in the gym.They grow in the kitchen and in the bed too.And THIS is what...
01/12/2026

That graphic says it all…
Muscles don’t just grow in the gym.

They grow in the kitchen and in the bed too.
And THIS is what I coach.

So many women are doing the workouts…
but they’re under-eating, under-sleeping, and over-stressing their bodies then wondering why they feel exhausted, inflamed, stuck, and not seeing results.

Your body doesn’t transform when you punish it.
It transforms when you fuel it, rest it, and regulate it.

✨ Protein repairs muscle
✨ Balanced meals stabilize hormones
✨ Quality sleep controls fat loss, cravings, cortisol & recovery
✨ Stress management protects your metabolism

That’s why Diamond RB Full Power isn’t just a meal plan.
It’s nutrition + sleep + recovery + real-life mom energy.

Because if you’re:
• training hard but not losing fat
• waking up tired
• craving sugar late at night
• feeling inflamed or stuck
• or doing “all the things” but not seeing progress

…it’s not your willpower.
It’s your fuel + rest system.

This is your reminder:
💎 You don’t need more cardio
💎 You don’t need to starve
💎 You don’t need to “try harder”

You need to eat smarter, sleep deeper, and support your body properly.

Taco Tuesday 😍
01/06/2026

Taco Tuesday 😍

Creamy chicken penne… but make it balanced 🤍This is your reminder that comfort food can fit into a healthy lifestyle whe...
01/05/2026

Creamy chicken penne… but make it balanced 🤍

This is your reminder that comfort food can fit into a healthy lifestyle when you stop living in extremes.

No cutting out pasta.
No “earning” your food.
No guilt.

Just real ingredients, protein-forward balance, and portions that actually support your goals.
This is exactly how I coach my clients:

✨ Eat foods you enjoy
✨ Build meals with intention
✨ Stay consistent instead of perfect

If you’re tired of starting over every Monday and want nutrition that fits real life, this is your sign.

💎 No Extremes. Just sustainable habits.

Though I don’t have time to meal prep for everyone like I use too. I have been working so hard on a cook book that is my...
01/05/2024

Though I don’t have time to meal prep for everyone like I use too.

I have been working so hard on a cook book that is my Holy Grail.
These are the recipes I ate to lose, maintain and stay balanced throughout my weight loss journey.

Every recipe I have approximate macros figured out.
Because if you know me, you already know I follow a high protein diet and do indeed count my macros.

Even though I have so much more to finish before offering my cookbook completely,
I will be posting and sharing some of my favorites along the way.

If you are someone struggling to lose, maintain or gain, Message me!

Fit & Lower calorie version of breakfast pizza! 😍 ingredients• 1 English muffin (I use wheat but you actually can find 1...
07/17/2023

Fit & Lower calorie version of breakfast pizza! 😍

ingredients
• 1 English muffin (I use wheat but you actually can find 100 calorie English muffins)
• white gravy packet (or sub a laughing cow cheese)
• toppings of choice (I use cheese, sausage, or bacon bits and scrambled eggs )

instructions

1. Prepare white gravy mix following package directions (I heat the water in the microwave instead of stovetop to speed this process up)

2. Split English muffin in half and spread a little of the white gravy over it... this is your pizza
"sauce"

3. Top with a little shredded cheese and toppings of choice (I usually do sausage or bacon bits and scrambled eggs)

4. Heat in oven or air fryer until toasted and cheese is melted (usually 3-4 min. on 400)

Prep it & reheat the rest of the week 😍

Italian Parmesan Salmon Bake 😍Most people that read my stuff are feeding families so this recipe is to feed a family of ...
08/09/2022

Italian Parmesan Salmon Bake 😍

Most people that read my stuff are feeding families so this recipe is to feed a family of 6.

1 1/2 pound salmon of choice�1 Tablespoon Lemon Juice�1 tablespoon olive oil
4 cloves garlic minced�1/2 cup Grated Parmesan Cheese
1/2 teaspoon Italian Seasoning�1/2 teaspoon salt�1/4 teaspoon pepper
2 Tablespoons fresh parsley chopped

Preheat the oven to 425 degrees. Lay out a piece of foil long enough to fold up the salmon inside. Place the foil on a baking sheet. �
* In a small bowl combine the softened butter, lemon juice, olive oil, garlic, parmesan cheese, italian seasoning, salt, pepper and parsley.�
* Place the salmon skin side down on the foil. Spread the mixture evenly on top of the salmon.

* Place in the oven and bake for 10-12 minutes or until the salmon is firm. Broil the top for the last 1-2 minutes to brown. Remove from the oven and garnish with additional chopped parsley and sprinkle with additional parmesan if desired.

- We did ours with Jasmine rice and a tomato and zucchini casserole. (Similar to ratatouille but no where in wise county had eggplants)

Calories -222 cal | Carbohydrates-1g
Protein- 23g | Fat-13g | Saturated Fat-5g | Cholesterol-79mg | Sodium-320mg | Potassium-569mg | Fiber-1g

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1410 Chico Highway
Bridgeport, TX
76234

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