Alex Evink, MS, RDN I Moderately Messy RD

Alex Evink, MS, RDN I Moderately Messy RD Welcome! My name is Alex Evink, Registered Dietitian (RD) and moderately messy mom of two girls.

I have a Master’s degree in nutrition with over 14 years of experience. Currently, I provide nutrition counseling to patients to prevent the progression of chronic kidney disease. I have worked on and off over the past 5 years – so I have experience as a working mom and stay-at-home mom. I am all about evidence-based research, with a little personal experience mixed in. On this page, you will find

mostly evidence-based nutrition content with some healthy recipes. I do not consider myself a food blogger or food photographer – but I do know how to build a well-balanced meal. Therefore, most of the recipes on this site are not complex or sophisticated but with protein and fiber in mind. I do try to think of the nutritional information prior to creating a recipe to get the ideal amount of protein, fiber, vitamins, minerals and more! I hope to inspire other moms to find ways to prioritize their health through relatable nutrition, fitness and motherhood content. Put yourself first a little more, and join me in embracing your version of moderately messy! It’s all about finding a balance that works for you and your family – because perfection just isn’t possible or realistic.

04/23/2026

Dessert breakfasts but with staying power 💪

If you’re a sweet breakfast kind of person, you will love this list of 17 high protein breakfasts that taste like dessert!

Some options:
⭐️Loaded Carrot Cake Oatmeal
⭐️Raspberry Key Lime Pie Overnight Oats
⭐️S’mores Blended Chia Pudding
⭐️Strawberry Banana Nice Cream
⭐️Kodiak Cakes Protein Waffles
⭐️French Toast Casserole
⭐️Whipped Cottage Cheese Toast with Balsamic Glaze
⭐️Whole Wheat Protein Pancakes
⭐️Carrot Cake Baked Oatmeal

You can find them all (in on place) on my website under “breakfast” category or comment below⬇️

Enjoy!

04/22/2026

I love creating pretty meals and sharing them here… but I want to be really clear— it is not what most nights look like.

Most nights are quick, a little chaotic, and very much “what can I throw together that has protein, fiber, and uses up food that’s about to go bad”.

Food content is often a highlight reel. It’s the best lighting, the cleanest moment, the one time everything came together.

Real life? It’s messier than that. And that doesn’t make it any less healthy or “good enough.” What matters is consistency - cooking homemade meals more often.

Anyone else cook like they are on an episode of Chopped? This meal actually turned out really good, though.

04/22/2026

The creamiest smoothie + 10g fiber with diversity - when it’s cooked & cooled = resistant starch increases (which basically acts like fuel for your gut + helps with fullness).

This recipe uses a cooled & frozen baked potato.

Chocolate Sweet Potato Smoothie Version

½ cup frozen baked sweet potato, this is about one medium sized sweet potato.
1 cup milk.
1/2 tbsp almond butter
1 tbsp chia seeds.
1 tbsp maple syrup (adjust to taste).
1 tbsp unsweetened cocoa powder.
1 scoop unflavored, chocolate or vanilla protein powder, optional.
½ tsp vanilla extract.
Pinch of salt

⭐️Full recipe & nutrition for both of these smoothies on Moderately Messy RD or comment “potato” below and I will send you the recipes.

This chocolate one tastes like a shake and keeps you full! It really surprised me. I liked it better than the traditional version.

Would you try this or is it a no? 🍫

04/21/2026

🤤PEPERONCINI Mashed Chickpea Chicken Salad

*4 large servings. 293 calories | 30g protein | 4g fiber

Add more chickpeas = increase the fiber per serving. Chicken : chickpea ratio can easily be adjusted!

⬇️Save this for easy, filling, macro-friendly meal prep. I’m serious. It’s so good & you won’t even know chickpeas are there.

⭐️Ingredients in the comments! Full recipe + nutrition info at link in bio (ModeratelyMessyRD.com).

04/20/2026

Save this one if you want a unique, very filling and nutritious breakfast. Full recipe & nutrition info on my website (link in bio).

Makes 4 large servings!

6 large eggs
1 cup quinoa, cooked
1 cup 2% milkfat cottage cheese (or higher % fat)
1 cup black beans, drained and rinsed
3/4 cup shredded Mexican-blend cheese
1 red bell pepper, diced small
1 tablespoon chili powder
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon salt

Optional Toppings
Sliced avocado
Hot sauce
Greek yogurt
Salsa
Black olives

This is for the women (this sometimes happens as we age) that have decreased appetites and/or hunger cues. I hear this a...
04/20/2026

This is for the women (this sometimes happens as we age) that have decreased appetites and/or hunger cues. I hear this a lot from patients and friends... and skipping meals or undereating can backfire! Full post in the comments below.

**I made a post earlier that I tried to edit / delete and I have no idea where it went so I am making a new one. Facebook makes no sense sometimes! So frustrating.

04/19/2026

Hate meal prepping just to eat the same exact thing everyday?

I made some roasted potatoes & added canned corn & beans to make a bowl while also using the pork for sandwiches. This way, there is more variety than traditional meal prep without doing more work.

Pulled pork is so versatile - you could:

*Make nachos for dinner one night.
* Stuff bell peppers.
*Loaded sweet potato.
*Quesadilla.
*Mac and cheese.
*Breakfast hash.
*BBQ Salad!
*BBQ Pizza
*Tacos…

and so on! Full post in comments.

More meal prepping tips on my website. Link in bio. Hope this helps!

04/18/2026

One of my favorite dinners! Save for busy nights or meal prep! Full recipe & nutrition on my website (Mexican Quinoa Casserole) and abbreviated recipe in the comments below⬇️

This easy, one pan Mexican casserole made with quinoa is the perfect solution if you’re looking for a new, delicious dinner that offers nutrition and convenience! It’s filling with a good balance of both protein and fiber. Plus, easily customizable with different toppings like most Mexican-inspired dishes are. {Gluten-Free}

We’ve all heard that eating more fiber is good for weight management and overall health. While both types (soluble and i...
04/16/2026

We’ve all heard that eating more fiber is good for weight management and overall health. While both types (soluble and insoluble) are important, soluble fiber just really takes the crown. From lowering cholesterol to balancing blood sugar and improving gut health, it offers much more than just better digestive health!

If this is a topic you are interested in, I have an whole overview + meal plan (along with fiber supplement overview, resistant starch and prebiotic fiber) on my website. Comment "fiber" if interested.

Now, I always emphasize that it’s more important to focus on getting enough total fiber than stressing over the type. That’s for two key reasons: first, most high-fiber foods naturally consist of both soluble and insoluble fiber; and second, the majority of Americans still fall well short of the daily fiber recommendations.

There are currently no specific recommendations per day for soluble fiber but the general goal is 6-12 grams per day. Total fiber recommendations vary depending on age and gender, typically ranging from 25-38 grams per day.

If you are one of those super curious and well-informed individuals, it doesn’t hurt to understand just how significant soluble fiber is and how to get more of it in your diet.

04/16/2026

More reasons to love quinoa ⬇️

If you need recipe inspiration, comment “quinoa” or search my website (link in bio) for a list of recipes (breakfast, too!).

⭐️Here are some of my favorite reasons to eat quinoa:

Lower in net carbs due to the fiber content.

Nutritious grain option for those with Celiac disease or gluten intolerance.

Double the protein and fiber compared to rice.

A grain that does not trigger an anti-inflammatory response, often considered an “anti-inflammatory” food.

Quinoa contains phenolic compounds which can help prevent cancer.

It’s not just great for dinner, either – quinoa can be a delicious alternative to oatmeal in the morning!

I highly recommend batch cooking – cook a whole pot of quinoa and freeze in family-sized portions for up to 3 months! This makes it so easy to use it and throw together healthy meals.

04/15/2026

If you’re someone who hates traditional meal prep or gets bored easily with food, this approach tends to work a lot better. It gives you structure without feeling repetitive – and honestly just makes dinner feel easier.

I made a chickpea & yogurt (to make it high protein) dill salad & then added it to pasta salad for easy lunches!

Other ways to use this simple staple:
Serve it on toast, in a wrap or even lettuce wraps.
Make an open-faced “tuna” melt!
Add it as a protein for a grain bowl.
Use it as a filling in lettuce cups, baked sweet potatoes, or zucchini boats.
Serve with whole wheat crackers and some veggies or fruit.

⭐️Follow for more ideas or head to my website. Think less repetition, more flexibility: I will list a recipe and then multiple ways that you can use it.

Now, you can use these recipes for meal prep lunches or create a component and use it in different ways for dinner. That way, you’re eating healthy and meals don’t feel boring.

➡️More ideas in the comments.

Address

Commerce Township, MI
48382

Telephone

+12485350326

Website

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