RXRD Nutrition

RXRD Nutrition RXRD provides science-based nutrition education to help you become the best version of yourself. Reach out to us today!

Congratulations to our client Sara!She’s turning 50 in March — and she can honestly say she’s never felt better. Her jou...
11/21/2025

Congratulations to our client Sara!

She’s turning 50 in March — and she can honestly say she’s never felt better. Her journey started with one photo that made her realize something needed to change… and now she’s stepping into this next season with confidence, strength, and sustainable habits she can actually live with.

From navigating a busy life to powering through surgery recovery, Sara stayed committed. She didn’t chase “skinny” — she chased feeling good, fueling her body, and building a lifestyle she can maintain for years to come.

We’re so proud of the work she’s put in over the last 7 months. This is what real, sustainable change looks like.

Here’s to 2026 being her strongest year yet. 💪🔥

Most people are getting half the fiber they need each day — and it shows in energy, digestion, and cravings. Here are so...
11/21/2025

Most people are getting half the fiber they need each day — and it shows in energy, digestion, and cravings. Here are some easy, high-fiber foods that actually make a difference when you add them consistently:

🫘 Black beans – great for bowls and tacos
🥦 Broccoli – adds volume and micronutrients
🍐 Pears – one of the highest-fiber fruits
🥑 Avocado – fiber + healthy fats for better satiety
🫛 Lentils – affordable and versatile
🌱 Chia seeds – big fiber boost in a small serving
🍇 Raspberries – low-calorie, high-fiber fruit
🌻 Seeds – simple add-ins for meals and snacks
🌿 Artichokes – one of the top fiber veggies

Aim for 25–35g of fiber per day. Start by adding 1–2 of these to your routine and your digestion will notice the difference.

11/20/2025

Here are some of my go-to Costco staples that make meal prep stupid easy. If you want high-protein meals without spending hours in the kitchen, this haul is for you. 🛒💪 Save this for your next trip!

What I grabbed:
Proteins:
• Tru Grill Chicken Strips
• Amylu Chicken Burgers (Kale + Mozzarella)
• Amylu Turkey Burgers (Sun-Dried Tomato + Basil)
• Kevin’s Roasted Garlic Chicken
• Kirkland Sous-Vide Seared Salmon
• Three Bridges Egg Bites (Egg White + Cheese)

Veggies / Sides:
• Chef Hak’s Rainbow Carrots
• Fire-Roasted Veggie Blend
• Kirkland Normandy-Style Vegetables
• Microwaveable Asparagus Spears

Fast, balanced, high-protein meals all week. ✔️🔥

🚨 My email was hacked.If you got anything weird from me this morning, please delete it and don’t click any links.
11/17/2025

🚨 My email was hacked.
If you got anything weird from me this morning, please delete it and don’t click any links.

11/13/2025

The supplement world is vast and confusing. Let’s keep it simple.
Dietitians Top 3 Supplements Most People Should Be Taking
✅ Omega—3- heart, brain, and joint health
✅Creatine Monohydrate- Increased muscle strength, performance, and cognitive functions
✅Protein Powder- whey or plant-based helps with muscle repair, satiety, and bone health.
🍖 Don’t get me wrong, we don’t need supplements, we should get this through our foods. But if we aren’t, we need to “SUPPLEMENT” your diet.
Look no further than .momentous. All of their products are for purity and transparency.
You can save on all of their products by clicking here https://crrnt.app/MOME/n4nKB7-9 or using RXRD15 at checkout.
Thank me later

From the Marine Corps to 25 lbs lighter 💪Our client put in the work, stayed disciplined, and transformed his health in l...
11/10/2025

From the Marine Corps to 25 lbs lighter 💪

Our client put in the work, stayed disciplined, and transformed his health in less than 2 months.

It’s not about restriction. It’s about a roadmap that works.

Your favorite Starbucks drinks… but lighter ☕️💪These low-calorie swaps cut the sugar, not the flavor — perfect for when ...
11/09/2025

Your favorite Starbucks drinks… but lighter ☕️💪

These low-calorie swaps cut the sugar, not the flavor — perfect for when you need that caffeine fix without wrecking your macros.

Save this post for your next coffee run 👇

Hard work pays off 👏 Huge congrats to our client Pauline for dominating the Ann Springs 10K Trail Race and taking home 3...
11/06/2025

Hard work pays off 👏 Huge congrats to our client Pauline for dominating the Ann Springs 10K Trail Race and taking home 3rd in her age group! Proud of the consistency and effort every step of the way.

11/05/2025

🔥 Quick + Protein-Packed Meal Prep
5 ingredients. 15 minutes. Zero excuses.
🍚 Ben’s Original Ready Rice
🥦 Birds Eye Stir-Fry Veggies
🍗 Chicken breast
🥢 Kikkoman Stir-Fry Sauce

Macros (per serving): 415 cal • 42 P • 38 C • 8 F
Fast, balanced, and tastes good.

Happy Halloween 🎃A little candy won’t derail your goals — but smarter swaps can make all the difference.Enjoy the treats...
10/31/2025

Happy Halloween 🎃
A little candy won’t derail your goals — but smarter swaps can make all the difference.
Enjoy the treats. Stay consistent. Keep it balanced. 💪

Fiber won’t magically melt fat — but it will help you stay full, control hunger, and stick to your calorie deficit longe...
10/30/2025

Fiber won’t magically melt fat — but it will help you stay full, control hunger, and stick to your calorie deficit longer.

The sweet spot: +10–20 g fiber per day (whole foods > supplements).

Think of it as a tool — not a trick. At RxRD, we teach athletes to use nutrition to work smarter, not restrict harder.

10/29/2025

Traveling doesn’t have to throw off your nutrition goals. ✈️
Here are a few breakfast + lunch hacks to keep you fueled while staying mindful — especially when Mexican food is on the menu 🇲🇽

It’s all about balance: pick your protein, load up on veggies, and keep portions in check.

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