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Breakfast | Recipes

Healthy Freezer Breakfast Burritos
Lunch & Dinner | Recipes

Creamy Pumpkin Protein Pasta
Breakfast | Recipes

Custard Oats with Cinnamon Apples
Drinks | Recipes

Spiced Apple Cider Margarita
Dessert | Recipes | Snacks

Pumpkin Spice Protein Bites
Lunch & Dinner | Recipes

High Protein Butternut Squash Soup
Breakfast | Drinks | Recipes | Snacks

Apple Pie Protein Shake
Breakfast | Recipes

Pumpkin Pie Protein Oatmeal
Lunch & Dinner | Recipes | Sides

Autumn Kale Salad With Maple Tahini Dressing
Lunch & Dinner | Recipes

Autumn Sheet Pan Chicken Sausage and Veggies
Drinks | Recipes

Pumpkin Spice Cold Foam
Lunch & Dinner | Recipes

Fall Harvest Bowls with Chicken and Sweet Potatoes

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@nutritionbykristine

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healthy freezer breakfast burritos 🌯 one of my fa

healthy freezer breakfast burritos 🌯

one of my favorite meal prep hacks is making a big batch of breakfast burritos and freezing half of them for later. it saves so much time and you have easy breakfasts for the whole week! these ones have 32 g of protein and 12 g of fiber each. here’s what’s in them:

🫓 whole wheat tortilla
🫘 mashed black beans
🫑 sauteed veggies
🥚 scrambled egg
🥓 turkey bacon
🧀 aged white cheddar

full recipe is up on my website (link in bio) with instructions and how to reheat these bad boys. enjoy!!

PUMPKIN SERIES 🍂 ep. 5: creamy pumpkin protein pas

PUMPKIN SERIES 🍂 ep. 5: creamy pumpkin protein pasta 🍂

you can make this creamy pasta with 36 grams of protein and 8 grams of fiber in one-pot and less than 30 minutes. recipe makes 4 servings👇

🍂 1 tbsp olive oil
🍂 1 yellow onion, diced
🍂 1 tbsp garlic, minced
🍂 1/2 tsp smoked paprika
🍂 1/4 tsp salt
🍂 1 1/2 cup cottage cheese, blended
🍂 1 cup pumpkin puree
🍂 1/4 cup tomato paste
🍂 2 cups bone broth
🍂 8 oz protein pasta
🍂 3 cups spinach, chopped
🍂 2 oz parmesan cheese, grated

heat olive oil in a large pot over medium heat. add onion and sautee for 2-3 minutes until translucent. add garlic and seasonings and sautee for 1-2 more minutes. add pumpkin puree, blended cottage cheese, and tomato paste and stir to combine. cover and cook until boiling (about 5 minutes). once boiling, add pasta and stir to prevent the pasta from sticking together. cover and cook for 6 minutes (or 2 minutes less than stated on the pasta box). add spinach, mix well, and cook for another 2 minutes. add parmesan cheese and mix well. once pasta is done, remove from heat immediately to prevent pasta from overcooking.

custard oats with cinnamon apples 🍎 if you’ve nev

custard oats with cinnamon apples 🍎

if you’ve never heard of custard oatmeal before, this is your sign to try it out!! you add an egg to the oats near the end of cooking, which makes the oats super rich and creamy, while also adding extra protein and nutrients. here’s how to make it👇

🍎 1/2 cup rolled oats
🍎 1 cup milk (any kind works)
🍎 1 tsp vanilla
🍎 pinch salt
🍎 2 tbsp vanilla protein (optional)
🍎 1 egg
🍎 1 apple, chopped
🍎 1 tsp butter
🍎 1/2 tbsp maple syrup
🍎 1/2 tsp cinnamon

add oats, milk, vanilla and salt to a pot over medium heat and cover and cook for about 5 min.

meanwhile, cook the apples in a pan over medium low heat with butter, maple syrup, and cinnamon for about 5 min while stirring, until apples are soft and slightly browned.

after the oats are soft, turn the heat to low. stir in protein powder if using. you may need to add an extra splash of milk here if the oats get super thick or start to stick to the bottom of the pot. crack the egg directly into the oats and stir quickly to combine thoroughly. cook another 1-2 min while stirring, then serve in a bowl with the apples on top. i like to add an extra splash of milk here. enjoy!!

protein and fiber packed fall dinner ideas 🍂 thes

protein and fiber packed fall dinner ideas 🍂

these 10 fall dinner ideas are all packed with protein and fiber and are easy enough to make on busy weeknights!

all the recipes are on my website - click the link in my bio and scroll down to articles! 🍂

spiced apple cider margarita 🍎 one of my favorite

spiced apple cider margarita 🍎

one of my favorite fall drinks to make this time of year!

🍎 2 oz tequila
🍎 1/2 oz orange liqueur
🍎 3/4 oz fresh lime juice
🍎 2 oz spiced apple cider

shake with ice until super cold, pour over ice, garnish with an apple slice or cinnamon stick, and enjoy!!

PUMPKIN SERIES 🍂 ep. 4: pumpkin spice protein bite

PUMPKIN SERIES 🍂 ep. 4: pumpkin spice protein bites 🍂

🍂 1/4 cup pumpkin puree
🍂 1/4 cup almond butter
🍂 1 tsp vanilla extract
🍂 2 tbsp brown sugar
🍂 1 tsp pumpkin pie spice
🍂 1/2 cup plant-based vanilla protein powder (do not sub whey)
🍂 1/4 cup almond flour
🍂 2 tbsp white chocolate chips
🍂 1/2 tsp coconut oil

in a medium bowl, mix together pumpkin, almond butter, vanilla extract, brown sugar, and pumpkin pie spice. add protein powder and mix well. add almond flour and mix again. it will be thick (easier to mix with your hands at this point). roll the dough into 10 balls and place on a plate or small baking sheet lined with parchment paper. melt white chocolate and coconut oil in a small bowl in the microwave (typically takes 45-60 seconds) and stir. drizzle white chocolate over the protein bites and place in the freezer for 5 minutes to harden. enjoy!

high protein butternut squash soup 🍂 this one is

high protein butternut squash soup 🍂

this one is so perfect for fall and has some sneaky extra protein and fiber!! recipe👇

🍂 6 cups butternut squash, cubed (about 1 large butternut squash)
🍂 1/2 yellow onion, sliced
🍂 1 head garlic
🍂 1 tbsp olive oil
🍂 1/2 tsp salt
🍂 1/2 tsp pepper
🍂 1/2 tsp smoked paprika
🍂 1 can cannellini beans
🍂 1 cup cottage cheese
🍂 4 cups chicken bone broth

pre-heat oven to 400F and line a large baking sheet with parchment paper or foil. chop butternut squash into 1” cubes and spread evenly on baking sheet.

add sliced onion to baking sheet. drizzle squash and onions with olive oil, then season with salt, pepper, and smoked paprika. trim the top of the bulb of garlic so the cloves are exposed, drizzle with a little olive oil, and wrap in foil. place on the baking sheet.

roast for 35-45 minutes until squash is easily pierced with a fork and onions are slightly browned. let cool for about 10 minutes.

add roasted squash and onion to a blender. squeeze the roasted garlic out of the skin into the blender. add cannelloni beans, cottage cheese, and bone broth to blender. blend for 2-3 minutes until very smooth. taste and season with additional salt and pepper if desired.

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