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.

02/19/2026

5-ingredient meal from Trader Joe’s part 152 🌮🧀🍅taco tortellini

You’ll need:
1 package of cheese tortellini
1 lb ground grass-fed beef
1/2 packet of taco seasoning
1 can of diced, fire-roasted tomatoes
1 cup shredded cheese
Optional for serving: green onion, sour cream, avocado

What to do:
1️⃣Brown the beef in a large skillet over medium-high heat. Drain excess fat, then stir in the diced tomatoes and taco seasoning until combined.
2️⃣Cook the tortellini according to package directions. Drain and add to the beef skillet, stirring to combine.
3️⃣ Sprinkle cheese evenly over the top, cover, and cook for 2 minutes, or until melted and gooey.

This makes 4 servings. This taco tortellini is a ✔️cozy and ✔️balanced family-friendly meal.

02/10/2026

5-ingredient meal you can make from Trader Joe’s part 151 🥟🥕🥬🥜🫛crunchy peanut gyoza salad

You’ll need:
1 bag of chicken gyoza potstickers
1 bag of coleslaw lettuce
1/3 cup peanuts, roughly chopped
1 cup shelled edamame (thawed if frozen)
1/2 cup peanut dressing
Optional for topping: sesame seeds, green onion

What to do:
1️⃣Preheat the oven to 400 F.
2️⃣Toss the gyoza with oil, and place in a single layer on a baking sheet. Bake for 18-20 minutes or until cooked through and slightly crisp.
3️⃣Toss together the lettuce, edamame, peanuts, gyoza and dressing until combined.

This makes 2-3 servings. This crunchy peanut gyoza salad is balanced with ✔️protein, ✔️veggies and ✔️flavor.

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.

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