Category Archives: meal plan

Background picture of candy canes and pine tree branches dusted with snow.

Hello December!

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Hello festive friends!

You may know that I’ve had a private nutrition practice. If not, I do. Well, I did. The business is called Keeping Healthy Simple Club® and it has been partnering with people to help them live a heart-healthy lifestyle since 2021. And things are changing in 2025.

We are no longer accepting private practice or worksite wellness clients. In other words, the doors are closing after four amazing years. You can get more information here, and individuals can still work with me through Nourish.

I have loved every minute of working with my clients – individuals and businesses – to help people live healthier lives. Now, I’m ready to focus on more personal endeavors. 

But wait – that still includes sending you health and wellness tips. YAY! I mean, you know I love to write, right? 

So, let’s get on with it!

It’s been busy! Hubs and I moved to a new town in October and have been settling in during November. So, we have been leaning in to pre-made meals. And I’ve got tips for how to make these pre-made meals healthier so you can fit these in on your busy evenings. 

Plus I’m sharing 4 holiday tips that I’ve been sharing with my coaching clients. 

Yours in good health, 
Alexia Lewis, RD 
No longer Keeping Healthy Simple Club ®
Now just Alexia Lewis Health and Wellness

What’s On My Table This Month

Ever wondered what a dietitian eats? Surprise! It is not only super-healthy foods. This dietitian eats for nutrition and for pleasure. You can too. 

Pre-Made Meals

Did I mention we moved and I’ve been super busy? Yeah, so, I have been on a search for the best pre-made meals. You know, the ones that get delivered and are marketed for bulking up or losing weight?

I’m not super concerned with calories or macros right now, but I do want to get a dinner on the table without much work.

And to be clear, by “without much work” I mean I just want to throw something in the microwave.

And to be clear, by “best” I mean meals that don’t get mushy, taste bland or way too salty, and have meats I can recognize. I am super picky about meats and get to the gross-factor easily. 

Picture of an empty plate, fork, and knife with the caption:

I have tried Clean Eatz, Modify Health Meals, and Super Fit Foods. I am not in any way affiliated with these companies and they don’t even know I’m writing about them. 

My favorite by far is Clean Eatz. I also did like that I was near a store so could pick the weekly meal plan meals up instead of having them delivered. Check to see if there’s a store near you. I’m guessing that helped with the meal quality. These meals are the best tasting and look the most like what I would make on my own. I can’t speak to their delivery meals, but they look very similar.

I did not like Modify Health Meals or Super Fit Foods as much. If you are considering these and want more info, hit reply and ask. 

No matter which meal company you choose, plan to microwave one thing to make these meals healthier.

That one thing depends on what you have in front of you. I like to balance my meals with this visual method.

Graphic image of a plate with labeled sections: 50% non-starchy veggies, 25% protein foods, 25% starchy foods, and a small circle representing healthy fats.

If it’s a low-carb meal, then it’s heavy on the meats and the veggies. To get my plate balanced, I would add a grain. A microwavable rice or quinoa cup is fast and easy. 

If it’s not a low-carb meal, then you are likely looking at some meat, grains, and veggies. I like lots of veggies, like half my plate lots, so I would add some more vegetables. A microwaveable steamer bag is fast and easy. 

Throw a couple things in the microwave and there ya go. Fast, healthy, and easy meal for those busy nights!

I  looked at some other meal plan options but didn’t try them. If you have a meal plan company you enjoy, I would LOVE to know, so feel free to drop a comment or use the Contact form to let me know.

What I’m Coaching On Lately

You can catch a glimpse of what my coaching style is like in this section, where I share some of what I’m working with my clients on. 

Holiday Meal and Party Tips

Tis the season! Let me just run down these tips.

First, enjoy your food. 

If you don’t turn a few holiday meals into a holiday eating season, then eat whatever you want. For real. Eating 2-6 meals without worrying about what’s on your plate is not going to *poof* make you unhealthy and give you all sorts of chronic health conditions that make your doctor tsk-tsk you. Now, if it’s a season, meaning weeks, of meals like this, we will have a different conversation. And if you need to monitor what you eat closely due to existing health conditions, then this will not apply for you. 

Second, survey the buffet. 

I don’t have a lot of food rules that I promote. I prefer to help people break food rules and recover from diet/wellness culture. But, one of the few rules I have is don’t eat food you don’t enjoy. Which means that before you put anything on your plate at a meal or party, take a gander down the table to see what your options are. Save space on your plate for things you love (and some veggies, please, just a few!) so you don’t end up with a mountain of food on your plate from taking some of everything. And, if you want some of everything, surveying the buffet let’s you know this and allows you to take a small portion of all the things. 

Third, hold something in both hands. 

Mindless eating is real. If you are at a party and find yourself standing near the food and munching because it’s there. Then pick up a drink with one hand and your phone or clutch with the other. Now you can’t eat mindlessly. You have to pause to find somewhere to put something down, and this pause is often enough to allow you to make a conscious decision about eating. 

Finally, take a walk, or do some form of activity, after eating. 

Getting moving activates a secondary system in your muscles that helps take up blood sugar. It also can help you to not feel so full if you overfilled your stomach. And some fresh air does wonders for your mental health (possibly by separating you from people that you love, but totally need a break from!). 

Hopefully, these tips can help you enjoy the rest of the holiday season. And that includes the pie!

If you want to work one-on-one with me on your health and wellness, keep reading below…

Medical Nutrition Therapy

Click right here to get to Alexia’s provider page, choose a date/time and and start the scheduling process.

  • One of the first screens when you start will let know if your health insurance is accepted by Nourish.
  • Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.

And, of course, you can reply to this email if you have questions or want to be hooked up with another amazing RD at Nourish. I’m happy to help! 

About Alexia Lewis RD

Photo of Alexia with her kitchen in the background.

I believe in science, humor, and delicious food.

Heart health is my jam. I love to write and speak publicly on this topic and all aspects of living a heart-healthy lifestyle.

I believe you shouldn’t sacrifice your mental health chasing better physical health. You deserve to be both happy and healthy. You don’t have to choose just one.

I am a registered and licensed dietitian in multiple states in the USA, a certified personal trainer, and certified health coach. I also investing in becoming a culinary nutritionist and weight management specialist. In other words, I got you boo.

What To Expect on a Grocery Store Tour

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Are you curious about what actually happens on an interactive grocery store tour? Many people are unsure what to expect if they tour a grocery store with a nutritionist. Wonder no more – here is what you can expect on a grocery store tour with N.E.W. Motivation Coaching.

what to expect grocery tour blog imageA grocery store is an excellent resource for learning about food and food marketing in general, discovering which foods and products will work best for you and your family, and getting answers to your health and food questions.

In short, it is the best place to learn which foods can help you with your food goals because you have direct access to all the foods!

Expect a Mini Nutrition Education Class

Spend the first 15-20 minutes in a mini-class where you will learn the big-picture guidelines about the nutrition or health topic, how to read food labels, and what to look for on food packaging. You also get recommendations from 1-3 different agencies that make dietary recommendations so you can decide which guidelines fit your goals and food preferences the best.

Examples of tour topics include:

  • Heart Healthy Proteins
  • Healthy Grab-and-Go Grocery Store Meals
  • Fat, Sugar, and Salt
  • Keto Dieting – All about Dietary Fats
  • Low Carb Diets – Focus on Healthy Proteins & Fats

Expect to Walk the Store

This is where the fun really begins! After the mini nutrition education class, you will put Food-Label-Detectiveon your (imaginary) detective hat, go into the store, and put our hands on food packages. You get to put what you just learned into action to make better-for-you food choices.

You can go to the foods and brands you typically choose to take a good look at the packaging and compare it to other options. While brands may be recommended by your nutritionist based on your food preferences, budget, and health goals, you will not get any blanket brand recommendations during these tours. No kickbacks or bias here!

You will check out the package claims, nutrition facts, and ingredients to ensure the foods you choose fit into your food guidelines, you may learn about some hard-to-pronounce ingredients including what they are made of and how safe – or not – they are, and you may pick up some new tricks and tips to get the most out of your food choices. You also learn a little about how grocery store layout and food packaging can affect your buying choices without you even realizing it.

Expect Each Tour to be Different

Each tour has a focus but your questions determine where we go in the store and which foods we investigate.

Aisle by aisle, the nutritionist will help you make better food choices by pointing out marketing strategies and misleading packaging, showing you resources in the store that you probably haven’t ever noticed, introducing new foods and ingredients, and answering your food and nutrition questions.

Expect to Get Goodies

You always receive recipes related to the tour topic. You may also get samples of foods or coupons or other goodies like fabric grocery bags or shopping lists.

Expect to Become Empowered about Food

By the end of the tour, the confusion and anxiety around which foods to put in your grocery cart with will have been whisked away by the experience and insight you gained from having a dietitian at your side in the store.

You+RDYou will walk away empowered knowing you can choose healthier-for-you foods on your very next shopping trip. After this fun and interactive experience, you will be so much closer to knowing exactly how use food and nutrition to reach your health goals. You will also be well prepared to handle life’s curveballs because you know how to critically evaluate food packaging – instead of just getting brand recommendations. You will now have the skills to change your food choices as your health, needs and schedule changes.

In short, you will become an bonafide food label detective.

This is a guest blog by Vanessa Tarbell, University of North Florida Undergraduate Nutrition Student. 

A Pumpkiny Good Time

cooking, Dairy-free, Dietitian, Food, gluten-free, health, health goals, Healthy Diet, Heart Healthy, home cooked meal, mason jar, meal plan, Meal Prep, nutrition, pumpkin, Recipe, Smoothie, Vegan, Vegetarian, , , , , , , ,

I had so much fun today sharing my new pumpkin recipes at the N.E.W. Motivation Coaching Pumpkin Love Make & Take!

These lucky ladies joined the fun and made a tangy pumpkin vinaigrette, a pumpkin-nilla-chai smoothie with no added sugar (thank you very much!), and some sweeeeeeet and healthy pumpkin power bites.

But I’m really just writing this blog to share the pictures. So, here they are!

A.Carla-SaraA.KelleyA-SaraA-Pumpkin_power-bitesA.Group

Recipe: Spicy Mexi-Bowl (Gluten-Free!)

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Here is another delicious gluten-free, dairy-free, and vegan recipe. This spicy Mexican-inspired quinoa and beans bowl is a quick to prepare, heart-healthy, and nutrition-rich meal that can be made ahead for take-to-work lunches or you can mix up a big batch for a family dinner.  You could even top it with an over-easy egg and make it a breakfast (although it won’t be vegan with that egg on it!).

Spicy-Mexi-Bowl

And, before I forget – if you join up for our email newsletter before October 1, you will get a special offer on the Go Gluten Free or the Get Started Coaching Packages! Join today!

Here is the printer-friendly PDF: Recipe -Spicy Mexi-Bowl

Spicy-Mexi-Bowl

A Mason Jar Meal-Prep Workshop Recipe by Alexia Lewis RD / N.E.W. Motivation Coaching

Makes 1 serving

INGREDIENTS & SUPPLIES

1                          Mason Jar, 2-cup size

1 Tbsp                Red wine vinegar (or to taste)

1 tsp                    Lime juice

1/4 medium      Avocado (Florida), peeled and chopped

7                          Grape tomatoes, halved

1 Tbsp                Red onion, chopped (or to taste)

1 Tbsp                Jalapeño, deseeded and chopped

1/2 cup               Quinoa, cooked

1/2 cup               Black beans, low-sodium canned, rinsed or cooked from dry

1 tsp                   Cilantro, fresh, chopped

DIRECTIONS

  1. Layer all ingredients in mason jar in order listed.
  2. Store refrigerated for 3-5 days depending on quality of mason jar seal
  3. To serve, shake food from jar into a bowl, toss to combine, and enjoy!

Nutrition per serving:

365 calories, 10 grams fat (1.5 grams saturated fat, 0 trans fat), 0 cholesterol, 153 milligrams sodium, 59 grams carbohydrates, 13 grams fiber, 4 grams natural sugar, 14 grams protein.

Notes:

We recommend making four servings at once – that way you use up the whole avocado – and can cook 3/4 cup of dry quinoa which should give you about 2 1/4 cups cooked.

Willpower – Psssshaw.

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On average, I talk to about 30-40 people every week who are working on reaching their health goals using food and nutrition. Sure, we talk about food and calories and all that fun dietitian-stuff; but more often than not, the issue is not what or how to eat. Google yourself a nutrition question and you’ll get everything from solid evidence-based advice to some crazy woo-promoting ideas. Information on what or how to eat is everywhere.

The issue is putting that knowledge into practice. The issue is in the decision at 3:00 pm when your tummy rumbles and you frown at the bag of cucumbers and hummus you have packed for your snack and start thinking about that vending machine down the hall. The issue is in that coffee meeting when you really want that mocha frap with extra whip instead of a plain iced coffee. The issue is in having to work late and now it is 7pm and you feel like you’ve earned those drive-through fries even though you’ve got an already prepped dinner waiting on you at home.

How do you make the more healthful choice when you don’t want to?

You tell yourself – and you tell me – that you just have to make yourself do it.

Oh no. Do not rely on being able to MAKE yourself do something if you really want to success. It is ridiculous to use willpower for food choices.

Think about it. You see an amazing new whatever in the store and you want it. You rely on will power to walk by and then you’re done, you leave the store and it’s no longer easy to get that whatever. Now imagine that whatever is yummy food in your pantry and that store is your living room. You don’t get the benefit of leaving and having the decision be behind you. You have to make the decision to ignore that yummy food about, oh, every 60 seconds. I don’t think that many people could do that – okay, maybe for one night – but for every minute of every night? No way!

We know some things about willpower that can help us. Here is what the evidence reflects:

  1. Willpower is limited. You only get so much and then it’s gone.
  1. Willpower is used up over the day. We chip away at willpower with stress, emotions, and all those little decisions we make until there is none left to keep you away from that yummy food in the pantry by the end of the day.
  1. Willpower resets every night – great news! This is why you can wake up every morning and tell yourself: Self, today is THE day that I make it happen!

My advice is don’t set yourself up to have to rely on willpower. Instead do whatever you have to do to make the healthy choice the easier choice.

  • Modify your environment so you see the healthy choices more regularly
  • Plan and prepare for meals/snacks
  • Carry snacks with you when away from home
  • Have a plan for the gas station stop or a drive through or that day-long meeting
  • Plan any tempting situations for morning when you have the most willpower. Need to catch up with a friend? How about a breakfast date instead of happy hour?
  • Use mornings to plan, shop, exercise – do whatever it is that is the hardest thing for you in the mornings!

Just to be sure though, practice saying no to temptations and people just in case you have to draw on some of that limited willpower. My hope for you is that you don’t resort to “I just have to do it” and rely on willpower because then it’s a crap-shoot.

How will you change your environment or social situations so you can be successful without relying on will power?

willpowerdog

Image from: http://pandawhale.com/post/44157/decisions-exhaust-our-willpower-we-each-have-one-reservoir-of-will-and-discipline-and-it-gets-progressively-depleted-by-active-choices

Meal Plan Yumminess

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It’s been a while since I posted a meal plan and I’m back with a delicious week of meals to share with you. I’ve been faithfully planning and prepping and have started to get a little bored with the same old meals. This week, I added a few new recipes.

Do as much prep as you can over the weekend. I chop omelet veggies, make overnight oats, boil eggs (last 5 days if they don’t crack!), make mason jar salads, and do whatever else I can to prepare ahead of time. Notice this week is heavier in cooking the first few days but then relies on leftovers to get through the week.

Not listed is a Chocolate Chia Pudding dessert I’ll be making when I sign off from here because chocolate. Yum.

Sunday: 

B – Egg white omelet made with egg whites, shredded cheddar/jack, onions, mushrooms, and spinach served with a piece of toast with olive oil butter. TIP: Do your breakfast prep for the week by chopping onions and mushrooms that have been cleaned with a paper towel (no water!) and storing in mason jars – you still have to cook; but the chopping is the time-consuming part so this saves time in the morning!

L – White Bean Caprese Salad (added chopped raw videlia onions) served on spinach/romaine lettuce.

D – Baked tofu (press, cube, toss with Italian salad dressing and bake) mixed with zucchini carpaccio (pictured with this blog). Note to self: invest in a mandolin.

S – Boiled egg; cucumbers and Zesty Carrot Hummus – you seriously must try this! DELISH!

Monday:

B – omelet with toast

L – Loaded Sweet Potato

D – Strawberry Cucumber Salad (with balsamic glaze – yes please!) and (Chicken) Sausage Stuffed Zucchini Boats. 

S – Apple with Laughing Cow Cheese

Tuesday:

B – Overnight Oats (were prepped over weekend so easy breezy breakfast) with a sliced banana.

L – Leftover White Bean Caprese Salad on lettuce/spinach

D – Leftover Sausage Boats and Strawberry Cucumber Salad

S – Kefir and blackberries

Wednesday:

B – Overnight Oats with banana

L – Leftover Loaded Sweet Potato

D – Baked fish, steamer vegetables, quinoa

S – Egg salad (egg, mayo) with carrots

Thursday:

B – Overnight Oats with banana

L – Mason Jar Salad (prepped over weekend) with a boiled egg and blue cheese crumbles

D – Fish Bowls (leftover fish, quinoa, chipotle, jalapeno, veggies, sour cream – whatever is on hand and needs to be eaten but with a Mexican twist).

S – Apple with carrot hummus

Friday:

B – Omelet with toast

L – Leftover Loaded Sweet Potato

D – Turkey burgers (tomato, lettuce, red onion, avocado, cheese) and fries (yes – the splurge meal happens for me too!)

S – Kefir and blackberries

Saturday: 

B – Overnight Oats

L – Mason Jar Salad with tuna packet (buffalo tuna is so yum).

D – Turkey Burger Bowls (chopped burger, lettuce, tomato, pickles, blue cheese and the rest of the chopped food that needs to be eaten!

S – Carrots with carrot hummus

Thanks for the inspiration as always to Clean Eating Magazine (just the recipes please people, not the articles! Food is NOT “clean” or “dirty” unless of course, it needs to be washed), SkinnyTaste (easy, low calorie, and crazy good recipes) and this week to my new find, Minimalist Baker.

Let me know if you try any recipes this week and if you like the Meal Plan posts!

Bag Full of Heart Healthy Foods

No More Excuses for Fast Food!

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I get it. You’re busy, you’re tired, you don’t have time for meal planning, grocery shopping, meal prepping. You think your only option is that fast food drive through or the quick convenience restaurants.

I completely disagree.

We are ALL busy, tired, and don’t have free time to do all that planning and preparation. You have no less hours in your days that anyone else. You have chosen how to prioritize your time and to what and whom you give your time and effort. I’m not trying to make you feel any certain way but I can already hear your reasons that it’s not your choice and there is nothing you can do to change it.

Perhaps that is true for some people. I’ve been a caretaker for a family member going through a multiple year crisis and I found myself not taking care of myself at first. After devoting all my energy to care-taking, I realized I needed to take care of me too and I found a way to fit it in. (Anyone else ever walked the parking garage stairs and levels at a hospital? Yep, me too).

The thing is – we pay for our choices one way or the other. We pay in dollars and health when we routinely eat most choices available for a quick lunch (and we save time and effort). We pay in time and effort spent every evening or in a block of time on the weekends to meal plan, shop, and cook dinner (and we save our health and dollars). You get to decide which is more important for you in this moment.

The good news is that YOU have the power to shift your schedule and priorities. Maybe not completely; but I challenge you to find ONE SMALL THING over which you have control and can make a change.

Trust me – you’ll feel better if you do. 🙂

So, to help you realize that you DO have some control to choose something simple – like a healthier lunch or snacks – I bring you my “I’m-starving-and-have-nothing-to-eat-for-lunch” list for the grocery store. These are grab-and-go meals and snacks that you can choose instead of a fast food meal. (Spoiler alert – that fast food salad likely has more calories and less nutrition than the bacon cheeseburger).

  • Lunch?
    • Tuna (or salmon packet or packaged grilled chicken strips) mixed into prepared green salad (from produce section) with dressing of your choice
    • 1 whole wheat roll with sliced meat and cheese (all from the deli so you get only what you need!) plus a mustard packet and box of high-fiber crackers
      • Bonus – now you’ve got crackers to stash at your desk for snack-time!
    • Sushi roll with edamame (if store has this option)
    • Diced fruit and nuts on cottage cheese (major yum!)
  • Going back to the office?
    • Frozen dinner and steamer bag of vegetables (no sauces please)
    • Can of low-sodium soup plus green salad (from produce section) with dressing
  • Snacks?
    • Cheese stick with those crackers you stashed in your desk
    • Chopped fruit from produce section with a handful of nuts
    • Yogurt with Grape Nuts (really, don’t spend money on “granola” or “trail mix” as Grape Nuts give you the crunch without added sugar or ridiculous price!)
    • Apple with peanut butter (single packs are now sold! Try the natural no-sugar-added kind)

Oh, and do yourself one more favor and just grab a simple, cold, refreshing bottle of water (or fill up your bottle!) on your way out of the store.

Tell me  your other ideas and tricks for eating healthy when crunched for time?

 

Spiralized Sweet Potato

Happy New Meal Planning!

Diet, Food, Healthy Diet, Heart Healthy, meal plan, meal planning, Recipe, , , , ,

I returned to work today and the majority of people are focusing on meal planning as their current focus with their renewed enthusiasm of a new year. Meal planning and preparing foods ahead of time is a wonderful way to have a successful week in terms of meeting your nutrition goals. Two quotes come to mind:

  1. Ben Franklin is purported to have said: He who fails to plan, plans to fail.
  2. Mel Robbins kind of said (forgive me Mel, I paraphrase your Ted talk): You can have anything you want – it’s simple; but it’s not easy.

By the way, I really encourage you to invest 20 minutes in watching Mel’s Ted talk. I watch it every time I need a  motivation boost.

In the interest of helping others who struggle with meal planning, I decided to share my meal plan for this week and links to recipes where possible. I warn you though, this takes time and effort. Expect to spend a good 4 hours in the kitchen… but then relax because your food for the week is DONE!

Sunday:

B = egg white omelet with mushrooms, onions, spinach, shredded cheddar cheese(veggies chopped on Sunday for the week), L = green salad (veggies chopped on Sunday for the week) with Asian Sesame dressing with chicken salad (canned chicken, olive oil mayonnaise, red onion, celery, red grapes, black pepper); Zesty Lime Shrimp and Avocado over brown rice, vegetable soup (garlic, onion, tomato, zucchini, low sodium chicken broth, black pepper, red pepper flakes, basil).

Monday:

B = overnight oats (made for week) with oatmeal, unsweetened almond milk, chia seeds, peanut butter powder, cinnamon, cocoa powder, and vanilla extract with banana sliced into it in the morning, L = Zesty Lime Shrimp on romaine, D = Mexican Sweet Potato Casserole, broccoli, Snacks = yogurt, crackers.

Tuesday:

B = omelet, L = tofu sandwich (chipotle baked tofu, lettuce tomato, whole wheat bread), vegetable soup, D = Mexican Sweet Potato Casserole, brussels sprouts.

Wednesday:

B = omelet, L = green salad with chicken salad, vegetable soup, D = pork chop, edamame pesto pasta (copied from a recipe book so can’t link sorry!) with grape tomatoes, sauteed squash and mushrooms.

Thursday:

B = oatmeal, L = tofu sandwich, vegetable soup, D = pork chop, leftover pasta, green salad.

Friday:

B = omelet, L = green salad with chicken salad, D = Mexican Sweet Potato Casserole (from frozen), broccoli.

Saturday:

B = omelet, L = sandwich, crackers, D = a leftovers meal with whatever remains!

My snacks aren’t planned day by day but they include celery/carrots with hummus or peanut butter; yogurt with grape nuts; or crackers with cheese.

I hope this helps!