Small Group Nutrition Coaching with Kara

Some of you know I food prep on the side…will start sharing here as well :: Food Prep 1 of 2 for this week:

Vegetarian Pot Pie (tomorrow making chicken)
Baked Spaghetti Squash with Spinach
Spinach and Feta Egg Bites
Hashbrown Sausage Cheddar Bake

💕 Hit me up if you’re interested in getting on our list for next week, $9/Meal flat rate

Heather Gurley-Stegall

If you are interested in food prep help - I now do that, too ☺️

Happy New Year!! Let’s crush some goals in 2025 - Anything is possible 💕

Bright Spot Friday! What went well for you this week?

Mine is that I’m traveling to VA today ❤️

Easy Breakfast Prep :: Petite Quiche (makes 4)

Lightly spray a small baking dish/bowl with oil - I always use olive oil. My bowls are about double the size of a typical muffin tin.

Cut a Joseph’s Lavash Bread into 4 even pieces, place into the baking dishes.

Fill with pre mixed egg mixture - I use:
-Cheddar or Goat Cheese…about 2 tbsp per cup
-About a pinch of arugula or spinach per cup
-Turkey sausage crumbles or bacon bits
-Chopped veggies…I like: onion, pepper, mushroom, cherry tomatoes
-1 full egg and 2tbsp egg white per cup

**I like to put everything into a big bowl and mix together, then divide evenly. So for 4 quiche I would do: 8 tbsp cheese, 1 cup breakfast meat, 1/2 cup arugula or spinach, 1 cup chopped veggies, 4 eggs and 4 tbsp egg whites. I like to season mine with salt and pepper, Basil or rosemary, parsley, and McCormick ‘all purpose seasoning: garlic, onion, black pepper and sea salt’

Bake at 450 until firm in the middle… keep an eye on it. It’s less than 10 minutes.

To reheat, I will put in the microwave for a minute… but the best way would be a couple minutes in the oven or air fryer.

Quiche (turkey sausage and goat cheese) - 118 cals; 7g carbs; 10g protein; 6g fat

Quiche (bacon and cheddar) -150 cals; 7g fat; 9g carbs; 10g protein

Bright Spot Friday!!
What went well this week?????

This weeks newsletter- Staying strong on the weekends!!!!!

Bright Spot Friday!!

What went well this week? 💕

Next weeks challenge - Improve your sleep!! When you sleep better… you tend to make better food choices and have more energy. 💕

Yall check this out!!! 😜😜😜😜

Protein Choc Chip Banana Bread 🤘My kids are obsessed with this ❤️😜

7 Servings @ 224 cals; 51g carbs; 8g fat; 11g protein

1-1/4 cup flour (150g)
3 scoops protein powder (90g) *I used Ghost ‘Banana Pancake Batter*
3/4 cup zero calorie sweetener
2 tsp pumpkin pie spice, cinnamon, cardamom
2 tsp baking powder
1/2 tsp baking soda
Pinch of salt
3 eggs
1/2 cup vanilla Greek yogurt (110g)
2 tbsp extra virgin olive oil (30ml)
Splash of vanilla
4 ripe bananas 🍌🍌🍌🍌
2 tbsp Chocolate Chips (for topping)

Mash bananas and mix everything into a bowl - adding dry ingredients to wet. Bake at 350° for about an hour. Sprinkle with chocolate chips. Enjoy ✌️🤤

*****I made these into muffins and it cuts the bake time in half. Makes an excellent, quick breakfast on the go!!******