I am constantly on the go and often eating lunch in my car between sales calls so having an easy, delicious and no microwave needed! This recipe has so much flavor and is so filling and under 400 cal. It makes a ton. If you try it, let me know what you think in the comments or post your favorite cold lunch meal that is your go too! Ingredients for salad mixture: 200 g romaine lettuce (chopped or shredded) 100 g shredded iceberg lettuce 200g kidney beans 200g black beans 6oz of frozen corn 75g red bell pepper 75g Orange Bell pepper 75g red onion 5-10g chopped cilantro 1 tsp chili powder ½ tsp garlic powder ½ tsp kosher salt 1.5 lb of chicken breast 5 g cotija or parmesan cheese Ingredients for Dressing 60g Low cal ranch (I use bolthouse farms in the produce area normally) 60g plain nonfat Greek yogurt 3 chipotle peppers in adobo sauce (in the Mexican aisle) 15g of water Wrap – I use Joesph Lavash (google to see where they are sold around you. Good low cal, good sized wraps) Directions: 1) Preheat stock top to medium high heat, add frozen corn. Cook util they are golden and season with salt. Then set aside to cool for 10 min 2) Cook chicken breast however you like. Add a mild seasoning because the sauce has some spicy kick to it. I flatten mine and add a blacken seasoning and air fry for 10 min at 400 degrees 3) Add all the dressing ingredients into a small blender and blend until smooth 4) Add all the salad ingredients to a large bowl and mix 5) I keep the dressing separate from the salad until I am ready to eat so if I am packing my lunch I will pack the salad and dressing separate and bring a wrap. Ill mix the dressing and salad then add it to my wrap and enjoy. This recipe makes 4 wraps and the macros are 41g P/46g C/7g F for 398 calories

Hey ladies! Let’s dive into an important topic that can transform your approach to nutrition: **macronutrient-based diets.** At Nutrition Confidential, we’re all about finding sustainable ways to achieve your goals, and understanding macronutrients is a game-changer. **What Are Macronutrients?** Macronutrients—often called "macros"—are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a unique role in your health, energy, and weight loss journey: 1️⃣ **Protein** helps with muscle repair and growth, keeps you feeling full, and supports metabolism. 2️⃣ **Carbohydrates** are your body’s primary energy source, fueling daily activities and workouts. 3️⃣ **Fats** are essential for hormone production, nutrient absorption, and overall health. **How Do Macro-Based Diets Work?** A macronutrient-based diet involves setting daily targets for protein, carbs, and fats, rather than just focusing on calories. By prioritizing the right balance of macros, you give your body what it needs to burn fat, build lean muscle, and sustain energy levels. This approach ensures you’re not only losing weight but also maintaining muscle mass and supporting overall health. **Why Do They Work?** Macro-based diets are effective because they: - Promote satiety: Eating the right amounts of protein, carbs, and fats helps you feel satisfied and reduces cravings. - Support metabolism: Adequate protein intake helps maintain muscle mass, which keeps your metabolism active even as you lose weight. - Provide flexibility: You can still enjoy your favorite foods as long as they fit within your daily macro goals, making it easier to stick to your plan. **Finding Your Ideal Macro Balance** The right macro split can vary based on individual needs, but a good starting point is 40% carbs, 30% protein, and 30% fats. Aiming to get about 1g of protein per pound of body weight. As you get more comfortable, you can tweak these ratios to find what works best for your body. The key is to experiment and listen to how your body responds.

I am constantly on the go and often eating lunch in my car between sales calls so having an easy, delicious and no microwave needed! This recipe has so much flavor and is so filling and under 400 cal. It makes a ton. If you try it, let me know what you think in the comments or post your favorite cold lunch meal that is your go too! Ingredients for salad mixture: 200 g romaine lettuce (chopped or shredded) 100 g shredded iceberg lettuce 200g kidney beans 200g black beans 6oz of frozen corn 75g red bell pepper 75g Orange Bell pepper 75g red onion 5-10g chopped cilantro 1 tsp chili powder ½ tsp garlic powder ½ tsp kosher salt 1.5 lb of chicken breast 5 g cotija or parmesan cheese Ingredients for Dressing 60g Low cal ranch (I use bolthouse farms in the produce area normally) 60g plain nonfat Greek yogurt 3 chipotle peppers in adobo sauce (in the Mexican aisle) 15g of water Wrap – I use Joesph Lavash (google to see where they are sold around you. Good low cal, good sized wraps) Directions: 1) Preheat stock top to medium high heat, add frozen corn. Cook util they are golden and season with salt. Then set aside to cool for 10 min 2) Cook chicken breast however you like. Add a mild seasoning because the sauce has some spicy kick to it. I flatten mine and add a blacken seasoning and air fry for 10 min at 400 degrees 3) Add all the dressing ingredients into a small blender and blend until smooth 4) Add all the salad ingredients to a large bowl and mix 5) I keep the dressing separate from the salad until I am ready to eat so if I am packing my lunch I will pack the salad and dressing separate and bring a wrap. Ill mix the dressing and salad then add it to my wrap and enjoy. This recipe makes 4 wraps and the macros are 41g P/46g C/7g F for 398 calories

Hey Nutrition Confidential ladies! Today, we're diving into a crucial topic: protein intake and why it's essential for women's health—especially when it comes to weight loss, muscle building, and maintaining bone and muscle health as we age. Here's the deal: most women aren't eating enough protein to support their goals. Whether you're trying to shed a few pounds, build lean muscle, or just stay strong, getting adequate protein is key. And it's even more important as we age, since women naturally lose muscle mass over time. If we don't get enough protein, we risk losing even more muscle, which can slow down metabolism, impact mobility, and affect overall strength. The more you get to know me and my philosophies on nutrition the more you will learn that I preach this over and over again!! It gets old to listen too but I find it is the hardest thing for women to adjust too. It should be the first priority when starting a nutrition program in my opinion. Here's why protein should be a priority: 1️⃣ Weight Loss: Protein helps you feel fuller for longer, reducing cravings and making it easier to stick to your nutrition plan. Plus, it supports metabolism, helping you burn more calories. 🔥 2️⃣ Muscle Building: If you’re working out, protein is crucial for muscle repair and growth. More muscle mass means a higher resting metabolic rate, which supports fat loss. 💪 3️⃣ Bone & Muscle Health: As we age, maintaining muscle mass and bone density becomes essential for mobility and injury prevention. Women are much more susceptible to osteoporosis and natural muscle loss with age. Protein helps preserve muscle and supports bone health, keeping you strong and active well into your later years. 🏃‍♀️🦴 How much do you really need? Aim for at least **0.8 to 1 gram of protein per pound of body weight daily. That might sound like a lot, but it’s doable with the right approach. Include protein-rich foods in every meal, like lean meats, fish, and dairy. 🌱🍗 Let's make sure we're fueling our bodies properly. Share your favorite protein sources in the comments below, or let us know if you have any questions about your protein needs. We're in this together! 🙌

Hey Nutrition Confidential ladies! Eating out at restaurants can be one of the toughest challenges when you’re trying to stick to a nutrition plan. But the good news is, it is possible to enjoy a meal out (and even an occasional drink) without derailing your progress. Here are some tips and tricks to help you navigate dining out while still reaching your goals. 1️⃣ **Plan Ahead:** Check the restaurant’s menu online before you go and look for options that fit your nutrition goals. Many places list calories or have a “lighter” menu with healthier choices. Planning ahead helps you make a smart decision rather than feeling rushed when you’re there. 2️⃣ **Focus on Protein and Veggies:** Choose a dish that has a good portion of **lean protein (like chicken, or fish) and veggies. This combo helps keep you full and satisfied without overloading on calories. If your dish comes with fries or pasta, ask if you can swap it for a side salad or steamed veggies. 🥗🍗 3️⃣ **Be Mindful of Portions:** Restaurant portions are often much larger than a typical serving. Don’t be afraid to ask for a half-portion or share a dish with a friend. You can also box up half your meal as soon as it arrives to avoid overeating. Skip the free bread or chips and salsa those are empty calories that can add up quickly before your meal even arrives. Enjoy the conversation and the company rather than the snacks. 4️⃣ **Watch the Sauces and Dressings:** These can add extra calories without you realizing it. Ask for sauces, dressings, or gravies on the side, so you can control how much you use. Stick to lighter options like vinaigrettes instead of creamy dressings. 5️⃣ **Make Smart Alcohol Choices:** Yes, you can enjoy a drink and still stay on track! Opt for lower-calorie drinks like a glass of wine, a light beer, or a spirit mixed with soda water and a splash of lime. Avoid sugary cocktails and drinks with mixers like juice or soda. Remember to hydrate with water between drinks to pace yourself and stay hydrated. 🥂💦 (Also, my rule of thumb is drink or dessert but not both)