@collegenutritionist - Rachel Paul, PhD, RD

🎓 for students & grads 🍳 cheap meal-prep for 1 💻 collegenutritionist.com weekly meal plans + accountability ✨↙
http://bit.ly/Best_Body
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Meal prep zucchini noodles  & meatballs  comin ATCHA alongside @YQbyYoplait #YQ_Ambassador - guys.. it’s SO tasty!  Their flavored yogurts have 15g of protein, NO artificial preservatives, no artificial flavors, and no colors from artificial sources - and 7 flavors - blueberry, coconut, lime, mango, peach, strawberry, vanilla, and of course plain! Srsly. Try them & let me know what you think #hiYQ 🤩
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Made this lunch with my tried & true formula 
 2 cups veggies (2 cups zucchini noodles - I made them from frozen pre-zoodled zoodles)
🧀 100-200 calories of fats (1/3 cup feta cheese & 1 @YQbyYoplait for some extra protein on the side)
 4-5oz protein (5 turkey meatballs - made from frozen!)
 Seasoned with basil, oregano, salt & pepper
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Meal prep zucchini noodles & meatballs comin ATCHA alongside @yqbyyoplait #yq_ambassador - guys.. it’s SO tasty! Their flavored yogurts have 15g of protein, NO artificial preservatives, no artificial flavors, and no colors from artificial sources

San Francisco, California
MORE to-go easy prep lunches  with sheet pan sausage and peppers and cauliflower rice!
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I actually made this sausage & peppers in the air fryer (watch my stories - also in Cooking 101 Highlights - for my “How-To” tutorial for the air fryer). BUT because I know most people don’t have an air-fryer here’s how to do it with a good ol’ regular oven
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Formula 🤩 (double or triple if you’re making if for a few days)
 2 cups veggies (1 bell pepper + 1 cup pre-riced cauliflower)
🧀 100-200 calories of fats (1/3 cup shredded cheese + 2 Tbsp grated parmesan cheese)
 4-5oz protein (1 sausage) - I like Trader Joe’s apple chicken one
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HOW TO —> Sausage & peppers: Line a sheet pan with tin foil & spray with an oil spray. Add sausage & chopped peppers. Bake for 15 minutes at 400 degrees 
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HOW TO —> Cauliflower rice: Spray a pan with an oil spray. Stir pre-riced cauliflower, leave lid on pot for most of the time, for about 8 minutes. Do NOT add any extra water or it will become too soggy. You’ll want to see a little browning - you know it’s nice & crunchy that way! I love adding Everything Bagel seasoning and grated parmesan cheese to my cauli rice to make it taste soooooo good 
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I’d make this ahead of time for no more than 3 days 
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Join my exclusive customizable program where you’ll get new weekly meals plans each week AND join a private group of seriously amazing ladies ‍️ link in bio! 🤳
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#collegenutritionist #1starchPerDay #BestBodyBabes #schooldays #weightlosshelp #weightlossresults #weightlossplan #weightlosscoach #healthyswap #healthyeating #healthyfoodideas #eatfoodfeelgood #eatthisnotthat #gogreek #panhellenic #collegefood #collegecooking #collegefoodie #mealplanning #mealprepsunday #mealprepideas #mealplans
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MORE to-go easy prep lunches with sheet pan sausage and peppers and cauliflower rice! • • I actually made this sausage & peppers in the air fryer (watch my stories - also in Cooking 101 Highlights - for my “How-To” tutorial for the air fryer). BUT b

San Francisco, California
I’m really loving how EASY and helpful the @ShopWellApp by @EatInnit is for keeping our food-focused New Year’s resolutions  You can create your own PERSONAL ‍️ profile based on your diet & health concerns and what nutrients you generally want your foods to include or avoid ‍️
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For example for me  I want to focus on choosing foods with more whole grains (versus refined grains) and limiting added sugar - so I have whole wheat  pasta & diced tomatoes  instead of white pasta and tomato sauce (which often has extra sugar) 
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The app will then give you SPECIFIC products (!) that meet your needs from regular chain grocery stores 🤩**Therefore** if I scan the regular white pasta in the store, the app will give me better, alternate options based on my preset dietary preferences! 
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It’s in the App or Google Play Store - check it OUT! 
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Just in time to REALLY stick with our New Year’s Resolutions (for the long term this time!) 
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#EatInnit #InnitPartner #ShopWellPartner
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I’m really loving how EASY and helpful the @shopwellapp by @eatinnit is for keeping our food-focused New Year’s resolutions You can create your own PERSONAL ‍️ profile based on your diet & health concerns and what nutrients you generally want your f

San Francisco, California
What a difference! 🤩 I often add the Chipotle salad dressing which is another 260 cals (eek - good idea to add your own if you can instead!) - but that STILL ends up being about HALF the calories of that burrito 
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If you really love rice & beans - a good trick is to ask for 1/2 the amount - you’ll still get the delicious taste! 
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Another good trick is to ask for EXTRA fajita veggies & tomato salsa - which they’ll typically give you! I do this alllll the time 🤩
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#collegenutritionist #1starchPerDay #BestBodyBabes #schooldays #weightlosshelp #weightlossresults #weightlossplan #weightlosscoach #healthyswap #healthyeating #healthyfoodideas #eatfoodfeelgood #eatthisnotthat #gogreek #panhellenic #collegefood #collegecooking #collegefoodie #burritobowls #burritobowl #makeyourownburrito #burritos #chipotleismylife #chipotleburrito
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What a difference! 🤩 I often add the Chipotle salad dressing which is another 260 cals (eek - good idea to add your own if you can instead!) - but that STILL ends up being about HALF the calories of that burrito • • If you really love rice & beans -

San Francisco, California
Who’s meal prepping today??  Here’s an easy lunch to make 
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 salad with 1 tomato + 1/2 avocado, chopped + 1 tsp oil and 1 tsp vinegar - and! - a little everything bagel seasoning 🧂 because why not 
🥜 1/4 cup macadamia nuts
 2 hard boiled eggs
This lunch is SUPER filling 🤩
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Eggs last for a few days so you can make them ahead of time & keep them in the fridge 🤩 and I know a lot of people swear by egg cookers (about $20 on Amazon). Linked in bio! 
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Avocados do go brown pretty quickly - I’m linking above a “guac lock” little handy contraption that’s supposed to keep them fresh once cut into! 🥑🤩
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AND! I’ll be going to the @specialtyfoodassociation #FancyFoodShow the next few days I can’t wait to show you guys what I find! 
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#collegenutritionist #1starchPerDay #BestBodyBabes #schooldays #weightlosshelp #weightlossresults #weightlossplan #weightlosscoach #healthyswap #healthyeating #healthyfoodideas #eatfoodfeelgood #eatthisnotthat #gogreek #panhellenic #collegefood #collegecooking #collegefoodie #fancyfoodshow #fancyfoodshow2019 #mealprepsunday #mealplanning #mealplanbabes #mealprepsundays
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Who’s meal prepping today?? Here’s an easy lunch to make • • salad with 1 tomato + 1/2 avocado, chopped + 1 tsp oil and 1 tsp vinegar - and! - a little everything bagel seasoning 🧂 because why not 🥜 1/4 cup macadamia nuts 2 hard boiled eggs This

San Francisco, California
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@the_fitness_dietitian Yum babe! I love how simple & yummy it is 😍😍🙌🏼🙌🏼🙌🏼

@healthywithnedi Just had some macadamia nuts too😍

Do you meal prep on Saturdays or Sundays?? Got some mediterranean groceries with walnuts, veggies, feta, avocado & salmon 🥜🥒🧀
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Canned 🥫🥫salmon that is!  I made these salmon patties with 
 1 can salmon
 1 egg
🥜 1/2 cup almond flour
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 Combine salmon & egg and mix. 
Mold patties in your hand (makes 3-4) 
Coat with almond flour
“Stir fry” on stove top for ~12 minutes on medium heat in a pan with oil spray. Leave lid on pot during the cooking. Flip patties over occasionally.
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Get my FREE meal plan - link in bio! 🤳
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#collegenutritionist #1starchPerDay #BestBodyBabes #schooldays #weightlosshelp #weightlossresults #weightlossplan #weightlosscoach #healthyswap #healthyeating #healthyfoodideas #eatfoodfeelgood #eatthisnotthat #gogreek #panhellenic #collegefood #collegecooking
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Do you meal prep on Saturdays or Sundays?? Got some mediterranean groceries with walnuts, veggies, feta, avocado & salmon 🥜🥒🧀 • • Canned 🥫🥫salmon that is! I made these salmon patties with 1 can salmon 1 egg 🥜 1/2 cup almond flour • • Combine sal

San Francisco, California
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@the_fitness_dietitian I love meal prepping on Sunday 🙌🏼 This all looks fab babe 😍😍😍

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More to-go easy prep lunches  with tuna salad today!
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The portions listed here are a bit different than what’s pictured because my containers were a bit too small :)
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Formula 🤩
🥗 2 cups veggies (1 cup greens + 1 1/2 cucumbers, chopped)
🥜 100-200 calories of fats (1/8 cup walnuts + 1 Tbsp regular mayo)
 4-5oz protein (1/2 can tuna + 1 hard boiled egg)
Also added 1/2 apple 🤩
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I’d make this ahead of time for no more than 3 days 
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Get my FREE meal plan - link in bio! 🤳
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#collegenutritionist #1starchPerDay #BestBodyBabes #schooldays #weightlosshelp #weightlossresults #weightlossplan #weightlosscoach #healthyswap #healthyeating #healthyfoodideas #eatfoodfeelgood #eatthisnotthat #gogreek #panhellenic #collegefood #collegecooking #collegefoodie #lunchideas #lunchboxideas #lunchprep #lunchboxinspo #mealprepsunday #mealplanning
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More to-go easy prep lunches with tuna salad today! • • The portions listed here are a bit different than what’s pictured because my containers were a bit too small :) • • Formula 🤩 🥗 2 cups veggies (1 cup greens + 1 1/2 cucumbers, chopped) 🥜 100-20

San Francisco, California
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@the_fitness_dietitian Yum so nourishing babe 😍😍😍

Burrito bowl  meal prep  I’d make once & use it for no more than 3 days (even though there’s 4 pictured here - give one to a friend!) ‍️
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In each bowl 
🥬 1 cup lettuce + 1 cup tomatoes & onions + 1/2 stir-fried bell pepper
 4oz grilled chicken - I like Trader Joe’s pre-grilled!
🧀 1/3 cup shredded cheese
Just triple or quadruple the recipe if you’re making for a few days 🤩
Season with basil, oregano  salt & pepper if you like 🤩
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Get my FREE meal plan - link in bio! 🤳
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#collegenutritionist #1starchPerDay #BestBodyBabes #schooldays #weightlosshelp #weightlossresults #weightlossplan #weightlosscoach #healthyswap #healthyeating #healthyfoodideas #eatfoodfeelgood #eatthisnotthat #gogreek #panhellenic #collegefood #collegecooking #collegefoodie #burritobowl #burritos #burritobowls #makeyourownburrito #mealplanning #mealprepping
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Burrito bowl meal prep I’d make once & use it for no more than 3 days (even though there’s 4 pictured here - give one to a friend!) ‍️ • • In each bowl 🥬 1 cup lettuce + 1 cup tomatoes & onions + 1/2 stir-fried bell pepper 4oz grilled chicken - I

San Francisco, California
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@healthywithnedi Looks amaze

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GUYS are these not the coolest things ever?? Bell pepper sandwiches! 🥪🤩
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Made them with that formula  (1.5 servings is shown in the pic!)
🥗 2 cups veggies (2 peppers + slice of tomato for extra kicks)
🧀 100-200 calories of fats (2 slices cheese)
 4-5oz protein (4oz deli turkey slices)
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Get my FREE meal plan - link in bio! 🤳
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Thanks @onceuponapumpkin for this amaze inspo ‍️
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#collegenutritionist #1starchPerDay #BestBodyBabes #schooldays #weightlosshelp #weightlossresults #weightlossplan #weightlosscoach #healthyswap #healthyeating #healthyfoodideas #eatfoodfeelgood #eatthisnotthat #gogreek #panhellenic #collegefood #collegecooking #collegefoodie #bellpeppersandwich #peppersandwich #coolfood #foodswaps #foodhacks #healthyfoodhacks
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GUYS are these not the coolest things ever?? Bell pepper sandwiches! 🥪🤩 • • Made them with that formula (1.5 servings is shown in the pic!) 🥗 2 cups veggies (2 peppers + slice of tomato for extra kicks) 🧀 100-200 calories of fats (2 slices cheese)

San Francisco, California
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@the_fitness_dietitian Such a cool idea babe 😍😍😍

Bought vs. homemade at it again - comparing burrito bowls! 
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I do NOT think it’s unhealthy or bad to buy your food out - you can absolutely make healthy choices. As you can see the calorie difference is not that that much 
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However, making it yourself does save $$ •
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Made this burrito bowl with that formula 
🥗 2 (minimum) cups veggies (1 tomato + 1/4 onion + 1/2 bell pepper + 2 cups lettuce). Stir-fried the pepper on LOW heat to make it nice & juicy 
🧀 100-200 calories of fats (1/3 cup shredded cheese)
 4-5oz protein (4oz chicken - I like the pre-grilled strips from Trader Joe’s!)
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Get my free meal plan - link in bio! 🤳
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#collegenutritionist #1starchPerDay #BestBodyBabes #schooldays #weightlosshelp #weightlossresults #weightlossplan #weightlosscoach #healthyswap #healthyeating #healthyfoodideas #eatfoodfeelgood #eatthisnotthat #gogreek #panhellenic #collegefood #collegecooking #collegefoodie #chipotleismylife #chipotlebowl #chipotleburrito #burritobowl #burritobowls
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Bought vs. homemade at it again - comparing burrito bowls! • • I do NOT think it’s unhealthy or bad to buy your food out - you can absolutely make healthy choices. As you can see the calorie difference is not that that much • • However, making it y

San Francisco, California
Comments

@the_fitness_dietitian That home made options looks so fresh & delish 😍😍😍

LAST FEW HOURS ⏰  to get Best Body for 75% off  Link in bio! Sale ends tonight at midnight EST 
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We’ll work on these incredibly important pieces of success 
 Having structure and a plan in place that works specifically for your personal lifestyle & taste preferences
‍️ Getting to the root of the problems - stopping boredom, stress & emotional eating and re-writing our limiting self-beliefs
 Building habits for the long term so that we can be consistent and stay motivated
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In my program you’ll get 
 new meal plans each week
 meal planning structure customizable to YOUR tastes & lifestyle
 video lessons with me discussing nutrition facts vs fiction and how to stop boredom/ stress/ emotional eating
‍️ accountability group with weekly live Q&As (these women are incredible BTW)
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And! Get this  1500 calorie meal plan on my blog  most recent blog post!
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#collegenutritionist #1starchPerDay #BestBodyBabes #schooldays #weightlosshelp #weightlossresults #weightlossplan #weightlosscoach #healthyswap #healthyeating #healthyfoodideas #eatfoodfeelgood #eatthisnotthat #gogreek #panhellenic #collegefood #collegecooking #collegefoodie #mealprepsunday #mealplanning #mealprepmonday #mealprepping
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LAST FEW HOURS ⏰ to get Best Body for 75% off Link in bio! Sale ends tonight at midnight EST • • • We’ll work on these incredibly important pieces of success Having structure and a plan in place that works specifically for your personal lifestyl

San Francisco, California
Comments

@the_fitness_dietitian Yum I always love your meal plans girl 😍🙌🏼

Made this one by following that tried & true lunch & dinner formula 
🥗 2 cups veggies (2 cups arugula & 1 cup cucumber - 2 cups greens = 1 cup veggies because there’s so much air in there)
🥑 100-200 calories of fats (1/2 avocado)
 4-5oz protein (4oz chicken - I like the pre-grilled strips from Trader Joe’s!)
Added 1 Tbsp TJs balsamic glaze 🤤
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Have a whole day of biking across the Golden Gate Bridge  planned with Z as a surprise! Should be fun 🤩
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AND ‼️ 75% off my program Best Body Babes lasts until Sunday! Link in bio 🤳Already received such great feedback and everyone in the support & accountability group is seriously the best ‍️
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#collegenutritionist #1starchPerDay #BestBodyBabes #schooldays #weightlosshelp #weightlossresults #weightlossplan #weightlosscoach #healthyswap #healthyeating #healthyfoodideas #eatfoodfeelgood #eatthisnotthat #gogreek #panhellenic #collegefood #collegecooking #collegefoodie #fillingsalad #saladrecipe #saladbowl #saladlovers
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Made this one by following that tried & true lunch & dinner formula 🥗 2 cups veggies (2 cups arugula & 1 cup cucumber - 2 cups greens = 1 cup veggies because there’s so much air in there) 🥑 100-200 calories of fats (1/2 avocado) 4-5oz protein (4oz

San Francisco, California
Comments

@meowmeix Love a good clean salad