Hope Brandt, RD - Hopewell Health 1:1 Nutrition Coaching

Hope Brandt, RD - Hopewell Health 1:1 Nutrition Coaching Registered Dietitian specializing in behavior change, body image & mindset. Email me for 1:1 coaching

Here’s the recipe👇🏻Protein Power Plate (Zoe’s Copycat)Serves 4-6Ingredients:
 Greek Chicken:-2 lbs chicken breast-2 Tbsp...
11/04/2025

Here’s the recipe👇🏻

Protein Power Plate (Zoe’s Copycat)
Serves 4-6
Ingredients:
 
Greek Chicken:
-2 lbs chicken breast
-2 Tbsp olive oil
-Greek seasoning of choice (I like Cavender’s)
 
Feta Slaw:
-1 head green cabbage, shredded
-1 bundle green onions, sliced
-4-6 oz feta cheese crumbles 
-1/2 cup olive oil
-1/2 cup red wine vinegar
-2 tsp Greek seasoning (I use Cavender’s)
-1 tsp minced garlic
 
Caramelized Onions:
-5 white or yellow onions, thinly sliced
-1/2 cup chicken broth
-2 Tbsp olive oil
-1 tsp salt

Directions:

1. Thinly slice onions and heat a large skillet over medium heat. Add the olive oil to the pan and once the oil is shiny and hot, add the onions. Stir occasionally, ensuring onions do get some color but don’t burn. After about 10 minutes, add 1 tsp salt and stir. From there, let onions continue to cook for another 30 minutes to an hour, stirring occasionally and deglazing the pan with ~2 Tbsp chicken broth about every 15 minutes, or as needed. You’ll know you need to deglaze the pan when onions are sticking to the bottom of the pan. Onions are done once they are very soft and the color of caramel. Remove from the pan and set aside.

2. While onions cook, make the Feta Slaw. Shred your cabbage and thinly slice your green onions. Add to a large salad bowl. Combine olive oil, red wine vinegar, Greek seasoning and garlic in another small bowl and whisk to combine. Pour over the cabbage and green onions, add feta crumbles and toss to combine. Store in the refrigerator until ready to serve.

3. Prep your chicken: season all sides with Greek seasoning and heat olive oil in the same pan you used for your onions. Slice chicken or cook whole - your preference. Cook chicken on both sides for 3-6 minutes, depending on the size. Chicken is done when internal temp reads 165 degrees F and juices run clear.

4. Plate all elements together as desired and ENJOY!

We are so back! 💃🏼 Let’s catch up!Maternity leave is officially over and I will be back to all of my regularly scheduled...
11/03/2025

We are so back! 💃🏼 Let’s catch up!

Maternity leave is officially over and I will be back to all of my regularly scheduled programming: nutrition science & mindset posts, body recomp info, simple recipes & meal ideas, podcast episodes, and taking new clients!!

November is here which means the Hopewell Black Friday Coaching Sale is just around the corner - so join my email list to be in the know!

Flip through the slides for some random pics of life lately & to get to know a little bit about me 💖

A little life lately 💞The first month with Gracie was really really hard - it had me second-guessing everything and wond...
09/29/2025

A little life lately 💞

The first month with Gracie was really really hard - it had me second-guessing everything and wondering why we thought we could handle having a second baby!

She was fussy unless I was holding her, didn’t sleep at all on her own, and wanted to nurse constantly.

At her 1-month check-up, the doc told me she wasn’t gaining weight at the rate they would like and it crushed my heart. She was nursing non-stop and I didn’t know what I was doing wrong 😭 and all I wanted was my baby to be okay!

I went to a lactation consultation later that week and did a weighted feed and she gained 2.5 oz after nursing, so we knew it wasn’t a supply problem - she just wasn’t able to stay awake to eat a full feed! I had to poke and prod and annoy her the whole time she was eating to get her to eat enough, plus supplement with milk I caught from the side she wasn’t nursing from after the feed.

It was A LOT and it just wasn’t sustainable with also taking care of a toddler. 3 days after the consultation we started supplementing with formula and have never looked back.

She’s gaining wonderfully now and we are both SO much happier. I’m so glad fear of formula feeding never held me back from doing what was best for my baby and my family. I couldn’t imagine still trying to exclusively breastfeed at this point - I would absolutely be crashing out.

She still nurses from time to time but it’s definitely more for comfort than anything else.

Food holds no moral value - even breastmilk vs formula. They are both wonderful and life-giving options for your baby.

My babies need ME at my best - my value in motherhood is not milk production.

I’m thankful for the nutrition that nursing was able to provide - as a dietitian I am fully aware of the wonderful properties of breastmilk, and in a perfect world would choose it over anything else. But I’m also so thankful that formula is available.

Gracie is thriving and I feel like we’re finally getting into a groove as a family of 4 🩷

Most days I do not have the capacity to spend a lot of thought power or time to plan and prep dinner, but still want to ...
09/19/2025

Most days I do not have the capacity to spend a lot of thought power or time to plan and prep dinner, but still want to serve my family something healthful & tasty…

Enter the framework 🙌🏻

PROTEIN/ENERGY/COLOR

Look to get those three elements on your plate and you will end up with a balanced and nourishing meal without spending hours in the kitchen (or hours on the internet trying to figure out what to cook)

These were the three PEC Plate dinners I planned for my family this week and they all took well under 30 minutes to cook AND clean the kitchen afterward. YES LORDT!

Scroll for some dinner inspo…and the beauty of this framework is that everything is mix and match and is completely up to your preferences. Sub ANY lean protein or ANY starchy carb or fat for the energy component or ANY non-starchy veg or fruit for the color component.

It really can be that easy, guys. Promise 🙂‍↔️

Pictured are mine and my 2-year-old’s dinner plates

Just a tummy 🩷Post inspired by  ‘s post today!
07/23/2025

Just a tummy 🩷

Post inspired by ‘s post today!

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