Easiest Shredded Chicken

Having prepped protein on hand is one of the easiest ways to may sure you’re able to have balanced meals throughout the day. I love this shredded chicken because it’s so versatile - add it salads along with an olive oil based dressing, throw it in a wrap with some avocado, or eat it straight from the fridge for a quick bridge snack.

I always recommend prepping proteins in advance because it’s the macronutrient I see most often lacking from client’s diets and it plays critical roles in our body. Protein is made of various amino acids which are the building blocks for every cell in our bodies. If that wasn’t enough, eating enough protein helps to keep our blood sugar stable, supports our immune system, and impacts our hormones.

The amount of protein a person should consume varies based on a variety of factors including their lifestyle and goals. However, I generally recommend anywhere from .75-1.0 grams per pound of body mass.

If getting enough protein is proving to be a pain point for you, consider adding this to your meal prep rotation.

Ingredients:

• 1 lbs chicken (breasts, thighs or a mixture)

• 1/2 cup of bone broth or chicken stock

• Pinch of salt

• Black pepper to taste

• Optional seasonings: garlic powder, paprika, etc

Directions:

1. Place chicken breasts and stock inside slow cooker, stock should come about half way up the chicken

2. Season with salt, pepper and any other seasonings of choice

3. Cook on high for 2 hours until chicken is no longer pink and easily pulls apart

4. Using two forks, shred chicken inside the slow cooker. Doing so in the broth will help ensure the chicken absorbs some of the liquid and doesn’t dry out

5. Store in the fridge for up to 3 days

Lactation Energy Bites

When you’re a breastfeeding mom, easy snacks are key to have on hand. Your body is working really hard to keep your baby fed and nourishing food is key to keeping your healthy and happy. These no-bake bites are packed with protein, healthy fats and fiber which are all essential nutrients for milk production.

Included in this recipe are a few ingredients, such as oats, flax seeds and brewers yeast, that are considered galactagogues. Galactagogues are ingredients that are thought to support and improve breast milk production. While more research is needed to understand exactly how much galactagogues impact milk supply long term, they are certainly packed with good for you nutrients that your body needs postpartum.

Ingredients:

• 3/4 cup old fashion oats (certified gluten-free if needed)

• 1/4 cup ground flax seeds

• 1-2 Tbs Brewers Yeast (can be a strong flavor so add to taste)

• 1 Tbs hemp hearts

• 1 Tbs chia seeds

• 1/2 cup shredded unsweetened coconut

• 1 cup nut butter of choice (I love a 50/50 combo of peanut and cashew)

• 1/3 cup maple syrup

• Pinch of sea salt

• Optional: 1/2 cup mini dark chocolate chips or chopped chocolate

• Optional: 1 scoop of protein powder

Directions:

Mix everything together then form into balls. If mixture is too dry, try adding a little more nut butter. Store in fridge and/or freezer.

Almond Blueberry Muffins

Gluten free, diary free and sweetened with maple syrup, these muffins are packed with simple ingredients you can feel good about. I like to keep a batch in the freezer so that they’re ready to go when the mood strikes.

Ingredients:

• 2 cups almond flour

• 2 tbs flax meal

• 1 tsp baking soda

• 1/2 tsp salt

• 2 eggs, beaten

• 1/4 cup unsweetened almond milk or milk of choice

• 1/4 cup unsweetened applesauce

• 3-4 tbs maple syrup (depending on sweetness preference)

• 1/2 tsp vanilla extract

• 1/2 tsp almond extract

• 1 cup blueberries

• 1 tbs coconut sugar (optional)

• slivered almonds (optional)

Ingredient swaps:

• No flax? You can leave it out!

• No applesauce? Use 1/2 cup milk of choice instead

• No almond extract? Use 1 tsp vanilla extract

• No blueberries? Use any kind of berry or even a cubed apple that has been sautéed in a little butter and cinnamon until soft!

Directions:

1. Preheat oven to 350 degrees and prepare a  12-cup muffin tin with 9-12 liners (depending on how big you want your muffins) or coat with butter or melted coconut oil (I use coconut oil)

2. In a large bowl combine the almond flour, salt, baking soda, and flax meal

3. In a separate bowl stir together the egg, almond milk, apple sauce, maple syrup, vanilla extract and almond extract

4. Pour dry ingredients into wet and stir with a whisk or rubber spatula until combined

5. Fold in blueberries

6. Divide the batter evenly among 9-12 muffin cups depending on how big you want the muffins.

7. Top with a sprinkle of coconut sugar and slivered almonds (optional but encouraged)

8. Bake for 20 minutes until golden brown on top and a knife or toothpick comes out clean