Nutrition By Mia

Nutrition By Mia Mia Syn, MS, RD is a Registered Dietitian based in Charleston, SC.

As one of the most recognized and trusted young dietitians in the media, her content serves as a healthy lifestyle resource for millions of readers and TV viewers across the nation.

First satellite media tour of the year talking foundational health, focused on supporting energy, sleep, immunity, diges...
01/21/2026

First satellite media tour of the year talking foundational health, focused on supporting energy, sleep, immunity, digestion and stress through daily habits that actually stick. Catch my tips on over 30 TV and radio affiliates across the country this month.

01/21/2026

5-ingredient meal you can make from Trader Joe’s part 149 🌶️🥬🍗🍜 spicy chicken noodles

You’ll need:
2 packages of squiggly noodles
1 package of bok choy, chopped
8 oz. Chicken breast or skin-off thighs, chopped
1/4 cup Soyaki sauce
1-2 tbsp crunchy chili onion (scale up or down for desired heat)
Optional for serving: sesame seeds, extra crunchy chili onion, green onion

What to do:
1️⃣Cook the noodles according to package instructions. Drain and set aside
2️⃣Heat the crunchy chili onion in a skillet over medium-high heat. Add the chicken and sauté until fully cooked, about 4–5 minutes.
3️⃣ Add the bok choy, cooked noodles, and Soyaki sauce to the skillet. Toss and cook for 2–3 minutes, just until the bok choy wilts and everything is heated through. Serve warm.

This makes 2 servings. These spicy chicken noodles are ✔️quick, ✔️comforting and ✔️packed with protein.

01/20/2026

5-ingredient meal you can make from Trader Joe’s part 148 🌮🌶️sheet pan chipotle chicken tacos

You’ll need:
1 package of fire roasted bell peppers and onion
1 packet of taco seasoning
1 lb. chicken thighs
8 small corn tortillas
1/4 cup almond chipotle dip

What to do:
1️⃣Preheat the oven to 400°F.
3️⃣Toss the veggies with half of the taco seasoning on a sheet pan.
3️⃣Add the chicken thighs and sprinkle with the remaining seasoning.
4️⃣Bake for 30 minutes, or until the chicken reaches an internal temperature of 165 F.
5️⃣Warm tortillas in a skillet until pliable.
6️⃣Assemble with veggies, sliced chicken, and drizzle with the dip.

This makes 4 servings. These sheet pan chipotle chicken tacos are balanced with ✔️protein, ✔️veggies and ✔️flavor.

01/08/2026

4-ingredient meal you can make from Trader Joe’s part 147 🥩🥦shaved beef and broccoli

You’ll need:
1 lb shaved beef
1/3-1/2 cup soyaki sauce (scale up or down depending on taste)
1 bag of broccoli florets
2–3 packets organic pre-cooked jasmine rice
Optional for serving: green onion, sesame seds, red pepper flakes

What to do:
1️⃣ Heat oil in a large skillet over medium-high heat. Add the shaved beef and cook 1–2 minutes, flipping halfway, until just cooked through. Remove from the pan and set aside.
2️⃣ In the same skillet, add the broccoli. Cook 4–5 minutes until tender-crisp, adding 2–3 tablespoons water if needed to steam.
3️⃣ Return the beef to the pan. Add soyaki sauce, tossing to coat. Simmer 1–2 minutes, adding more sauce as desired.
4️⃣ Microwave the rice according to package instructions.
5️⃣ Serve the shaved beef and broccoli over the rice.

This makes 4 servings. This shaved beef and broccoli is balanced with ✔️protein, ✔️veggies & ✔️flavor.

01/05/2026

4-ingredient meal you can make from Trader Joe’s part 146 🥕🥬🥩🍜Squiggly Noodle Shaved Beef Stir-Fry

You’ll need:
4–5 oz Trader Joe’s shaved beef
1 package Trader Joe’s Squiggly Cut Noodles
2–3 cups coleslaw lettuce
3 Tbsp Soyaki sauce
½ cup water
Optional for serving: sliced green onion, sesame seeds

What to do:
1️⃣Heat oil in a medium skillet over medium-high heat.Add shaved beef and cook 1–2 minutes, flipping halfway, until just cooked through.
2️⃣Add Soyaki sauce and stir to coat the beef.
3️⃣Stir in the coleslaw mix and cook 1 minute, just until slightly wilted.
4️⃣Add the squiggly noodles and pour in ½ cup water.
5️⃣Cover and cook 3–4 minutes, until noodles are tender.
6️⃣Uncover, toss everything together, and cook 30–60 seconds to thicken the sauce.

This makes one serving but can easy be scaled up to serve more. This Squiggly Noodle Shaved Beef Stir-Fry is ✔️fast, ✔️flavorful and balanced with ✔️protein and ✔️veggies.

Holiday hosting, made easy ✨ I’m on CBS Charlotte’s QC Life sharing simple recipes and entertaining ideas for a balanced...
12/19/2025

Holiday hosting, made easy ✨ I’m on CBS Charlotte’s QC Life sharing simple recipes and entertaining ideas for a balanced and nutritious holiday season including my sweet and savory Autumn Glory Apple + The Dairy Alliance snack board, winter roasted veggies with Wonderful Pistachios herb crumble, POM Wonderful mulled mocktails and I Love Ice Cream Cakes delicious dessert hack. Catch the recipes and tips on WBTV.com. https://qclife.wbtv.com/2025/12/18/healthy-holiday-party-hacks-registered-dietician/

12/17/2025

5-ingredient meal you can make from Trader Joe’s part 144 🍅🍗🍃- marry me orzo

You’ll need:
1 bag of orzo
1 jar of sun-dried tomatoes
1 package of pre-cooked chicken, chopped up
2-3 cups of chopped spinach
1 cup cream
Optional for serving: fresh parmesan

What to do:
1️⃣Preheat the oven to 375 F.
2️⃣Place the orzo, sun-dried tomatoes with its oil, chicken, cream and 2 1/2 cups of water or chicken broth in a baking dish and cover.
3️⃣Bake for 30 minutes.
4️⃣Stir in the spinach before serving.

This marry me orzo is ✔️creamy, ✔️comforting and balanced with ✔️protein, ✔️veggies and ✔️carbohydrates.

12/11/2025

5-ingredient meal you can make from Trader Joe’s part 143 🧀🌱🌮cheesy chimichurri melt tacos

You’ll need:
1 lb shaved beef
1 bag fire roasted bell peppers & onions
4–5 slices pepper jack cheese
8 small flour tortillas
½ cup chimichurri sauce (plus extra if desired)

What to do:
1️⃣Cook the beef in a skillet with oil for 2–3 minutes per side until browned, then remove.
2️⃣Add 1 bag of fire roasted peppers and onions to the same skillet and cook for 6–7 minutes or until heated through.
3️⃣Return the beef to the skillet and stir to combine.
4️⃣Place 4–5 slices of pepper jack on top, cover, and cook for 2 minutes or until fully melted.
5️⃣Warm the tortillas in a dry skillet for 20–30 seconds per side to soften.
6️⃣Top each tortilla with the beef and pepper mixture and spoon the chimichurri sauce over before serving.

These cheesy chimichurri melt tacos are balanced weeknight meal packed with ✔️protein and ✔️veggies.

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