Food Fuels Growth

Food Fuels Growth Helping people change their mindset and behaviors with an understanding of deep health so they can reach their fitness and nutrition goals.

Tonight I tried 6 ingredient Apple cookies from head to her page to get the full recipe! Due to ingredients I had on h...
10/29/2025

Tonight I tried 6 ingredient Apple cookies from head to her page to get the full recipe!

Due to ingredients I had on hand I made some swaps and included:

✔️Apple cider vinegar
✔️Flaxseed
✔️Apple Pie Spice

These are a perfect breakfast bite, snack, and lunch box filler.

Not quiet a cookie 🍪 but a great way to curb that sweet tooth with wholesome ingredients.

Habit Building….It doesn’t always have to be perfect or elaborate. It’s about consistency.Sometimes I choose slow mornin...
10/26/2025

Habit Building….

It doesn’t always have to be perfect or elaborate. It’s about consistency.

Sometimes I choose slow mornings, coffee, and snuggles over hitting the kitchen.

Even with the weekend plans and slow mornings, I still was able to get some good prep work in to start the week off right.

A balanced breakfast, high protein and veggie loaded lunch, veggie and lentil soup to end the evenings.

Always do your best.

Kids Lunches 🎉One of my go-to lunches for the kids is roasted turkey. It’s easy and you can use it in a few different wa...
10/21/2025

Kids Lunches 🎉

One of my go-to lunches for the kids is roasted turkey. It’s easy and you can use it in a few different ways.

Sandwiches and wraps are a favorite in this house but just chopping it up with some cheese and fruit is fun way to mix things up.

Sunday 9am-1pm Shopping & Cooking Session 🧑🏽‍🍳 -Pumpkin and Parmesan Quinoa-Lemon and Thyme Chicken Meatballs-Red Wine R...
10/19/2025

Sunday 9am-1pm Shopping & Cooking Session 🧑🏽‍🍳

-Pumpkin and Parmesan Quinoa
-Lemon and Thyme Chicken Meatballs
-Red Wine Roasted Chicken
-Roasted Turkey (and sandwiches for game time)
-Roasted Brussels
-Roasted Carrots and Parsnips with honey
-Chicken Sausage with Beans and Kale

How I was able to balance meal prep on a weekend with 4 soccer games and a baseball game and why it helps keep me on tra...
10/12/2025

How I was able to balance meal prep on a weekend with 4 soccer games and a baseball game and why it helps keep me on track.

To be successful I have to stick to a routine and schedule. It becomes second nature and truly helps make sticking to this habit much easier.

Regardless of our schedule, I make sure I have a “menu” thought out and a shopping list ready to go.

I also look to see what meals I can make at certain points throughout the weekend. That planning helps me mentally prepare for what needs to get done.

I can also prep the kitchen to be sure I have the tools I need readily available.

Breakfast is super important for our family. It helps kick start to day, get your metabolism moving, and helps to stabilize blood sugar throughout the day.

This weeks breakfast menu (kids) 🌯
✔️ hash brown and egg burrito
✔️oatmeal bake
✔️protein pancakes

Parents Menu
✔️sweet potato egg and spinach bowls with chicken sausage
✔️ oatmeal bake

Snack are also a must prep for the house. It helps from that 3/4pm crash before dinner and eliminates the mindless eating. What’s been working for us lately:
✔️chicken cutlets
✔️fruit
✔️ protein muffins (homemade)

Having dinner done helps cut down on stress. The mom hustle is real and getting to a million practices and games limits my time to make a meal and feed our family when the schedule is tight.

Dinner menu this week to start

✔️chicken and rice bowls with roasted veggies
✔️chicken with spicy tomato pesto
✔️pumpkin chili

The reason this works for us is we make it a family affair. I cook and does the dishes. The kids get involved and make their school snacks and wash the fruit.

It doesn’t have to be stressful and it doesn’t have to fall only on YOU.

This weeks staples include some Fall veggies, pumpkin, and lots of flavor 😘Breakfast Prep - egg muffins - oatmeal bake w...
10/05/2025

This weeks staples include some Fall veggies, pumpkin, and lots of flavor 😘

Breakfast Prep

- egg muffins
- oatmeal bake with strawberries
- pumpkin pancake bites

Not pictured 📸
- Dave’s killer bagels
- Turkey Bacon
- Halo oranges

Lunch Prep

- chicken sausage with Brussels and quinoa
- quinoa bowls with grilled chicken, orange pepper and yellow squash 🌈

Dinner Prep - not everything pictured

- pulled chicken taco bowls
- chicken burgers
- sautéed shrimp bowls
- honey roasted carrots and parsnips
- chicken cutlets
- chicken sausage

I like to use the stuff I prep to mix and match our lunches we will incorporate all the prepped veggies into all of our meals as sides.

Consistency is key 🔑 the 3 things I still to every week to help keep me feeling prepared.🙌🏻 I go food shopping on a set ...
09/29/2025

Consistency is key 🔑 the 3 things I still to every week to help keep me feeling prepared.

🙌🏻 I go food shopping on a set day (mine is Friday) so that I don’t need to try and squeeze it in on a busy weekend.

🙌🏻 I prioritize getting a few meals prepped for the week. Even if it’s not a lot, but enough to start the week prepared and with healthy meals

🙌🏻 we review the upcoming week as a family. 15 min over breakfast to discuss what we have going on that week. This also allows me to see what days I can get in my workouts.

This wasn’t huge meal prepping weekend but I’m sticking to my routine and making healthy meals a priority. This is what I got done:

✔️Grilled Chicken and Broccoli
✔️ Ground turkey and cauliflower rice
casserole
✔️ Chicken cutlets
✔️sweet potato egg bowls

What I grabbed from my freezer stash to help with the kids breakfast and snacks…

👌🏻 Spinach scones
👌🏻 Blueberry muffins

This weeks meal prep menu brought to you by a sports mom trying to hit her protein goals, feed her kids less processed f...
09/21/2025

This weeks meal prep menu brought to you by a sports mom trying to hit her protein goals, feed her kids less processed food, cycle sync nutrients, and drink enough water. Here’s what we have going ⬇️

Breakfast 🍳

✔️ Turkey bacon and egg breakfast sandwiches on Dave’s famous English muffins
✔️ Kodiak plant based protein pancake mix. Made with 2 eggs, 1 cup of Greek yogurt, and almond milk
✔️ Sweet potato, spinach, pepper, egg bowls
✔️ Avocado toast and fruit salad

Lunch: 🥙

✔️ Kids - roasted turkey “lunchables” with sliced cheddar, crackers, blueberries and a chocolate chip BoBo - 3 days worth of
✔️Kids- chicken cutlet sandwich- 2 days worth
✔️Parents - Grilled chicken with roasted beets and Brussels X2
✔️Parents- Grilled chicken and veggie rice bowls X2

Family Dinner 🍽️

✔️Quinoa, butternut squash, broccoli bake with chicken sausage
✔️Pulled pork rice bowls (sub chicken for me)
✔️Dinner Out for special family event
✔️Taco chicken thighs bowls with peppers, beans
✔️Shepards Pie (ground turkey and sweet potato top)

Back to School Prep 🍎Meal prepping gives me a sense of structure and calming. We all have a million things on our to-do ...
09/06/2025

Back to School Prep 🍎

Meal prepping gives me a sense of structure and calming. We all have a million things on our to-do list, it’s impossible to get it all done.

Not having to worry to about walking in the door and making dinner or prepping lunches is a huge sense of relief.

I chose to use the time I had today to get ahead, prep for the week, freeze some meals and snacks so on those busy sports nights, were prepared.

Here’s what I was able to get in 👇🏻

✅ Turkey sausage breakfast sandwiches
✅ Pumpkin protein oat bars
✅ Turkey breakfast for school lunches
✅ Roasted veggies
✅ Lemon chicken with wild rice
✅ Turkey and bean quesadillas
✅ Fruit salad
✅ Chicken meatballs

This helps create a sense of relief going into my week, keep my nutrition on track, and know that our little athletes have healthy meals to keep them going.

🍎 and 🎃 oatmeal with cinnamon, cloves, and flaxseed! Ready to top with fresh fruit!
08/23/2025

🍎 and 🎃 oatmeal with cinnamon, cloves, and flaxseed! Ready to top with fresh fruit!

Eat the Rainbow for Better Health! 🌈Did you know that the more colorful your plate, the healthier it is? Each color in v...
05/14/2025

Eat the Rainbow for Better Health! 🌈

Did you know that the more colorful your plate, the healthier it is? Each color in vegetables represents different powerful nutrients your body loves:

Red (tomatoes, peppers) – Rich in lycopene for heart health.
Orange & Yellow (carrots, squash) – Packed with beta-carotene for your eyes and immune system.
Green (broccoli, spinach) – Full of chlorophyll, fiber, and vitamins for detox and energy.
Purple & Blue (eggplant, purple cabbage) – Loaded with antioxidants for brain and heart health.
White (cauliflower, garlic) – Boost immunity and fight inflammation!

Colorful veggies = a stronger, happier you.

Mom Tip: you don’t always need to tell your kid every ingredient in their meal!The kids are always so used to me making ...
03/20/2025

Mom Tip: you don’t always need to tell your kid every ingredient in their meal!

The kids are always so used to me making quesadillas. I make different kinds weekly.

Tonight I made tofu quesadillas with rainbow slaw and cheddar cheese.

I seasoned the tofu with taco seasoning.

Added my cooked Tofu into a quesadilla wrap with my slaw and cheese and cooked on both sides until golden brown.

Tofu- under $3
Cheddar under - $3
Whole Wheat Burrito Wrap under - $5
Rainbow slaw under - $3

For about $15 I made 5 quesadillas and the kids didn’t say “boo” about the tofu.

Small wins add up, small habits add up!

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