Strata Nutrition - Kylie Fagnano

03/27/2026

He was still proud of me though 🥰

03/25/2026

Honestly a funnier than intended lesson on how to make breakfast sandwiches 30g min pro. Worth the full 100 sec 😂

Grocery list for these ones:
2 eggs
1/3 C cottage cheese
Glutinous English muffin (or any bread/wrap you like)

⬆️ use this per serving.

I blended all the eggs and CC together with chives and just baked it which is why this is such a ridiculous size.

03/20/2026

TLDR:
My main character moment happens at the grocery store. I couldn’t be more pleased with that answer.

03/18/2026

Bry and I have been working through a new 16 week program he wrote and I have to say…

Just having the plan, knowing what to do each week has made it easy to maintain consistency the last 11 weeks.

03/16/2026

This makes 10 servings (breakfast for the work week for Bry and I)

Grocery List:

18 eggs
24 oz cottage cheese
32 oz mozzarella cheese
Peppers (or anything you have, I used these for a Vit C boost)

Dry eggs = 🤢
This reheats perfectly and stays MOIST

This pan was also way too full and spilled all over the oven when I baked it.

Don’t do that. Put a cookie tray under it first.

375 until it’s done - 40-60 min-ish

03/06/2026

Grocery list for 5 meals:
•1 pound, 2 oz chicken (buy a pack of chicken, this is jus exactly what I happen to have on hand)
•2 cans chick peas
•1 container (plus a little) Ricotta

Cook chicken, divide equally between 5 containers.
1/2 C chick peas in each container
1/2 C ricotta cheese in each container

That’s it. 5 meals, 43 G protein

Simple = repeatable = consistency = results = happy human

03/04/2026

Comment Fiber and I’ll send you this cheat sheet to use!

I do a lot of stool testing with my patients to figure out how to support their GI symptoms.

Spoiler alert - many many times, the answer is “you need more fiber and variety of plants”.

That’s rarely the ONLY outcome. But 9/10 it’s a component.

See how much you can help yourself by using this fiber cheat sheet to get yourself boosted up!

03/02/2026

06/22/2023

Your longterm success likely lies in that gray area of consistency that you've been too afraid to look at.

Why?

Maybe it's because that's real change.

Maybe because it's not "sexy" and "sparkly" or "in".

Maybe because it's genuinely harder to be balanced forever than it is to be extreme for a short period of time.

But trust me...

The win is in the consistent habits and knowing what that needs to look like for you.

This is exactly what we talk about in Stratified Strength together.

I've got your back here, and Bryan's got your back in the gym.


You know who you are...reach out to me here and we can talk about your needs and goals to best align you with some next steps.

It's not extreme. So it's probably a win.

06/21/2023

🎤 Here's the thing...

We listen to our clients.

You're hurt or injured? That matters!

How do we help keep you safe in your training while ALSO preventing that from happening again.

How do we make you feel safe?

You feel lost in your nutrition but need baby steps?

OBVIOUSLY. Most people do. That matters.

Nutrition and movement is not a quick fix.

It's a lifestyle. And you're all coming at it from a different angle with different experiences and priorities.

They. All. Need. To. Matter.

Bryan and I are here to help YOU. Not the person next to you.

Stratified Strength is our answer to helping people sort out their own foundational nutrition and strength training needs.

We want to set you up to move forward without us for the LONG RUN.

This is about giving you the tools no one has given you yet to thrive for years to come.

You're going to be pushed, loved, seen, frustrated, and successful in this process...

And we'll be right there holding your hand the entire time.

Shoot us a message so we can share more details on this option for you - we have both in person (📍D.C.) and remote options available and we'll find one that is perfect for YOU.

Stratified Strength: Strata Nutrition x BC Strength Training

06/17/2023

I've got it in a Google Doc friends!!

Happy to share with you if you'd like, shoot me your email in a DM and I'll send it out!

It's a great little sheet that tells you how much fiber and protein are in certain oz of TONS of different foods.

A nice easy reference to print and have on hand.

It's been a great tool for a lot of my clients so let me know if you'd like it as well!

❤️

06/16/2023

🍎 * 🥑 * 🍫

If you'd like a resource to help you understand how much of certain foods have how much fiber, let me know!

I'll share the Google Doc that I made for clients with you ❤️