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Personalized Nutrition: Get it Right

How to tailor your diet to meet your goals.

GOAL #1Encourage Muscle Build

WHEN: Within 15 to 30 minutes post-workout, if possible

WHAT: A mixture of carb + protein. Carb for energy replenishment. Protein for muscle build. Shoot for a 3:1 ratio (3 parts Carb: 1 part Protein)

GOAL #1 Recipe Ideas
Grab ‘n Go: Apple or banana + 2 tbsp nut butter
Make: Peanut Butter Oat Muffin (1 muffin)

Peanut Butter Banana Oatmeal Muffin

2 large very ripe bananas, mashed
1 egg
2 Tbsp. coconut oil, warmed
1/3 cup maple syrup
1/3 cup smooth, natural peanut butter
1/2 tsp. sea salt, adjust based on your peanut butter
1/2 tsp. cinnamon
2 cups unsweetened nut or regular milk
1 tsp. vanilla extract
1 scoop of protein powder (optional)
2 1/2 cups old fashioned oats
1 scant teaspoon baking powder
1 Tbsp. flax meal, optional

Preheat oven to 350 and grease muffin pan. In a large bowl, combine mashed banana, egg, oil, maple and whisk well to combine. Whisk in the peanut butter, salt, cinnamon, nut milk, vanilla and protein powder. Stir in oats, baking powder and flax meal and let it all sit a few minutes.

Distribute mixture between tins, should leave you with 12, about 2/3 full (they don’t rise). Bake for 25 minutes or until you press on the center and it is tender, but not squishy. They will continue to set as they cool. They are fine at room temperature for a day, then keep cups stored in the fridge for up to a week.

GOAL #2: Shedding Winter Weight

WHEN: Early spring is the PERFECT time to shed that winter weight.

HOW: Start thinking about more color and crunch – that will get you eating more veggies (fiber) and less starchy carbs (grains, which is what we really crave in the winter). JUST lowering grains and adding veggies will drop your total load of carbs and help to shed your winter weight.

At the same time, eating protein and fat through the day really helps you stay balanced, minimizing hunger and sugar swings. Focus on eating more non-starchy carbs (less starch) + protein and fat throughout the day. This is a great recipe for success.

WHAT: Eat a salad + protein for lunch + a grilled protein paired with a delicious salad/side for dinner.

GOAL #2 Recipe Ideas

Green Bean Chop Salad with Lemon Dijon Dressing
Our favorite quick spring salad!
Serves 4
Calories 195, Carbs 18g, Fat 14g, Protein 4g

½ lb green beans
1 spring onion, chopped
1½ tsp Dijon mustard
1 tsp sweetener of choice (honey or maple syrup)
1 tsp lemon juice
1 tsp raw apple cider vinegar
1½ tsp olive oil
Sea salt and black pepper (to taste)
2 tsp fresh parsley, chopped

Wash, trim and small-chop green beans. Add onion to the bowl. In a small bowl, combine the mustard, honey, lemon juice, vinegar, oil, salt and pepper. Pour dressing over beans and onion and top with parsley.

The Best Lemon-Herb Grilled Chicken
Our favorite quick spring dinner!
Serves 4
Once upon a Chef
Calories 250, Carb 2g, Fat 6g, Protein 53g

1-3/4 lbs boneless, skinless chicken breasts
6 tablespoons extra virgin olive oil
4 large garlic cloves, minced
1 teaspoon dried thyme
1/2 teaspoon dried oregano
1-1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1-1/2 teaspoons lemon zest, from one lemon

Pound chicken breasts, using a clean hammer, mallet (or a wine bottle works in a pinch) to an even ½-inch thickness. Mix all spices together and cover the meat until evenly coated. Place the chicken in the refrigerator for at least 2 hours or overnight. Preheat the grill to high heat and oil the grates. Place the chicken breasts on the grill and cook, covered, for 2 to 3 minutes per side.

Grilled Vegetable Kabobs
Serves 4
Calories 77, Carbs 9g, Fat 5g, Protein 1g

1 yellow squash
1 zucchini
8 ounces cremini mushrooms, stemmed
1 small red onion
1 red bell pepper
1 green bell pepper
1 ear fresh corn, cut into 1-inch rounds
Extra virgin olive oil, for drizzling
Sea salt and freshly ground black pepper

Heat grill to medium-high. Cut all the veggies to medium size and thread onto 4 metal skewers. Top with olive oil salt and pepper. Grill skewers for about 8 minutes per side or until the vegetables are tender and softening.

GOAL #3: Jump Start Your Metabolism

WHAT: It’s time to wake your body up and get the metabolism going after a long winter. Metabolism is actually a term that describes all of the chemical reactions in the body, and totals how hot you burn. In other words, how many calories you burn. The stronger it is, the more you burn at rest.

WHAT TO EAT: A bunch of protein. It takes more calories to digest protein and protein keeps you nice and full. Eat more protein (animal and plant protein is fine).

How to rev up your metabolism:

  • Drink more water. JUST drinking water raises metabolism (and helps you avoid the sugary drinks that creep in). Drink a big glass of water upon waking up each morning and before bed at night.
  • Drink green tea and coffee (but not too much to where you’re jittery).
  • Eat spicy things. Put cayenne in your guac. Add hot sauce and spices to any meal.
  • Exercise more (both HIIT and weight lifting) creates muscle, which makes you a hotter burning machine.
  • Make sure to include protein to all of your meals – 3 times per day.

For more guidance on meeting your personal wellness goals, book a free 20-minute consultation with Healthy Nest Nutrition owner Robin Hutchinson. See if our programs are right for you!