Andrew Baer RD, LD | Dietitian

This is part 2 of showing you some of my favorite high protein options at Costco. All of these options are filling and can keep you on track with your weight loss goals! What are your favorite high protein sources!? If your looking to learn more about how you can incorporate the foods you love and find balance and flexibility within your diet all while reaching your weight loss goals click the link in my bio to apply for 1:1 coaching! #meal #mealprep #mealideas #mealprepideas #diettips #nutritiontips #food #diet #nutrition #dietitian #protein

Here are some of my favorite high protein options at Costco that are filling and can keep you on track with your weight loss goals! What are your favorite high protein sources? Stay tuned for part 2! If your looking to learn more about how you can incorporate the foods you love and find balance and flexibility within your diet all while reaching your weight loss goals click the link in my bio to apply for 1:1 coaching! #meal #mealprep #mealideas #mealprepideas #diettips #nutritiontips #food #diet #nutrition #dietitian #protein

One Pan Marry Me Chicken Orzo Nutrition facts per serving (makes 4): 494 calories 37g protein 18g fat 46g carbs 5g fiber Ingredients: 16oz chicken breast 3 cups chicken broth (sodium free) 1/2 cup parmesan cheese 1 cup sun dried tomatoes (drained) 8oz orzo 2 cup spinach 1 cup almond milk 1 tbsp olive oil 2 garlic cloves crushed red pepper onion powder garlic powder paprika Italian seasoning black pepper and salt (To preference) Notes: *When your cooking the orzo make sure to remove the cover every couple of minutes to stir and ensure nothing sticks to the bottom of the pan *Add equal portions to meal prep containers *Recipe makes 4 servings; you can double the recipe and make even more If you want to learn more about your calorie & macro goals for weight loss and how to use these goals to eat in a balanced way that fits YOUR lifestyle, link in bio to apply for 1:1 weight loss coaching. Enjoy! #meal #mealprep #mealideas #mealprepideas #diettips #nutritiontips #food #diet #nutrition #dietitian

My weekly grocery list staples: 1. 5 protein sources: chicken breast, ground beef, ground turkey, eggs, and salmon 2. 4-5 high fiber carb sources: sweet potatoes, whole grain bread, quinoa, black beans, and high fiber pasta 3. 3 healthy fats: almond butter, hummus, and avocado 4. at least 4 veggies: broccoli, tomatoes, spinach, and carrots 5. at least 4 fruits: strawberries, bananas, apples and blueberries 6. 3-5 snacks: fat free greet yogurts, dark chocolate, string cheese, nuts, and edamame Something that has helped me stay on track is meal planning for the week and knowing what I am going to eat ahead of time. I also find that prepping some ingredients for the week also helps me as well. I typically meal prep some of the protein and carb sources and use them as the base to my meals throughout the week. Hope this helps! If your looking to learn more about how you can incorporate the foods you love and find balance and flexibility within your diet all while reaching your weight loss goals click the link in my bio to apply for 1:1 coaching! #meal #mealprep #mealideas #mealprepideas #diettips #nutritiontips #food #diet #nutrition #dietitian

Here are some of my favorite grab and go options that are filling and can help you stay consistent with your health goals! We all tend to get pretty busy at times and it is always nice to have some things on hand that is easy to grab and go. The next time you are at Target make sure to pick some of these up! What are some of your favorite grab and go option’s? @MUSH Overnight Oats #MUSHpartner #MUSH #MUSHovernightoats #MUSHoats #overnightoats #target #dietitian #breakfast #snack #fiber #protein #nutrition #diet #food

Dietitian vs Nutritionist What’s the difference? As a registered dietitian we need… ✨A minimum of a bachelors degree in nutrition and dietetics from an accredited school. (Soon to be a master’s degree in 2024) ✨ To complete at least 1,200 supervised practice hours at a hospital, medical center or other health care facility. ✨ To pass a national exam that’s administered by the Commission on Dietetic Registration or the (CDR) ✨ To complete continuing education requirements once we become registered dietitian’s as well Not to mention registered dietitian is a protected title whereas nutritionist is not. A nutritionist can be anyone. There is no education or exam required. You can literally wake up tomorrow and decide that you are a nutritionist. The title “nutritionist” holds zero weight on its own. They could have some education or experience, but many have no background, formal education or training. Now there are definitely some nutritionist’s out there that can provide you with some good insight and help. But, It is important to know where your getting your information from. Making sure that you’re aware of who you trust your health with is very important because your life depends on it. Overall, every dietitian is a nutritionist, but not every nutritionist is a dietitian. Hope this helped. #dietitian #nutrition #diet #food #nutritiontips #diettips

Chicken Avocado Pesto Pasta Nutrition facts: Per serving (makes 4): 544 calories 43g protein 20g fat 48g carbs 8g fiber Ingredients: 16oz Chicken breast 8oz Uncooked Protein pasta 1/2 cup Non-fat greek yogurt 1/4 cup Parmesan cheese 1 cup cherry tomatoes 1 cup spinach 1/2 avocado 1oz cashews 3/4 cup almond milk 3 tbsp Olive oil 1 juiced lemon (zested) Fresh Basils leaves 2 Garlic cloves Crushed red pepper Onion powder Garlic powder Smoked paprika Black pepper and salt (To preference) Notes: *Add equal portions to meal prep containers *Recipe makes 4 servings; you can double the recipe and make even more If you want to learn more about your calorie & macro goals for weight loss and how to use these goals to eat in a balanced way that fits YOUR lifestyle, link in bio to apply for 1:1 weight loss coaching. Enjoy! #dietitian #nutrition #diet #food #mealprepideas #mealideas #mealprep #diettips #nutritiontips

Have you tried any of the MUSH Overnight Oats? If so, what did you think? MUSH can be a great addition to your breakfast in the morning and it can also be an awesome snack to have throughout the day. If you’re looking for ways to increase your protein and fiber intake, give MUSH a try - you can get an 8 pack from Costco for $9.99! Find MUSH at Costco, Whole Foods, Target, Kroger and more! Visit the Store Locator link in MUSH’s bio to find it in a store near you! #MUSHpartner #MUSH #MUSHovernightoats #MUSHoats #overnightoats #dietitian #snack #fiber #protein #nutrition #diet #food

Creamy Pink Sauce Pasta w/ Chicken Nutrition Facts: 539 calories 52g protein 11g fat 58g carbs 10g fiber Ingredients: 12oz chicken breast 8oz uncooked Protein pasta 1 1/2 cups non-fat greek yogurt 1/4 cup parmesan cheese 2 cups zucchini 1 can low sodium crushed tomatoes 2 cups fresh tomatoes 2 tbsp tomato paste 2 tbsp olive oil fresh basil leaves fresh parsley leaves 1 whole onion 2 garlic cloves 1 cup pasta water crushed red pepper italian seasoning black pepper and salt (To preference) Notes: *Recipe makes 4 servings; you can double the recipe and make even more *Make sure to add the Greek yogurt sauce off the heat this will prevent the sauce from curdling Enjoy! #nutrition #dietitian #diettips #nutritiontips #mealprep #meal #mealprepideas #mealideas #food

Creamy Buffalo Chicken Ranch Wrap Nutrition Facts: 418 calories 55g protein 18g fat 34g carbs 25g fiber Ingredients: - 24oz chicken breast - 6 whole grain tortilla wraps - 1 cup low-fat mozzarella cheese - 2 cups chopped baby spinach - 1 tbsp olive oil - garlic powder - onion powder - smoked paprika - black pepper and salt (To preference) Ingredients for the sauce: - 1 cup fat-free greek yogurt - 1/4 cup buffalo sauce - 2oz light cream cheese - 2oz light sour cream - 1 tbsp ranch seasoning - 1 tsp garlic powder - 1 tsp onion powder Notes: *Recipe makes 6 servings; you can double the recipe and make even more wraps. *Once you assemble the wraps you can store them in the freezer to have wraps at your disposal for weeks on end. *Make sure to whisk the sauce vs adding the sauce in a blender. I have found whisking the sauce prevents it from becoming too liquidity and it will keep the texture and creamy consistency that we’re looking for. *When you’re ready to eat them, wrap them in a paper towel and heat it up in the microwave. Make sure the center of the wrap is nice and hot. Once it’s hot I typically cook them on a pan or in the air fryer to make the wrap nice and crisp. Enjoy! #nutrition #dietitian #diettips #nutritiontips #mealprep #meal #mealprepideas #mealideas #food

📌 Save this video for the next time you’re buying protein bars. This is the criteria I use as a dietitian, just because I didn’t rate the protein bar high doesn’t mean your not allowed to eat it or that it is inherently bad for you. Below is the methodology I refer to when I decide on what protein bars to purchase. Look for whole food ingredients - Some bars have mostly processed ingredients whereas others are made up of just a few whole food ingredients. So make sure to read the label. Small ingredient list - Less is better. The longer the list the more processed it typically is. Look for sugar alcohols - These may cause gastrointestinal side effects when consumed in excess. Side effects can include bloating, diarrhea and gas. Minimal added sugars - It’s better when the bars are sweetened with more whole food source’s because this adds fiber and other vitamins and minerals rather than processed sugar, which provide minimal nutritional value. Protein - Getting more than 10g of protein per serving is ideal. This will ensure that you’re meeting your protein intake for the day. Fiber - Getting more than 3g of fiber per serving is ideal. This will help regulate your digestion. My personal favorite bar is the RX Bar. Which bars are your favorite? #nutrition #dietitian #diettips #nutritiontips #protein #proteinbar

Creamy Lemon Pasta w/ Chicken Nutrition Facts: 486 calories 45g protein 54g carbs 6g fiber 10g fat Ingredients: 12oz Chicken breast 8oz Uncooked Protien pasta 1 1/2 cups Non-fat greek yogurt 4oz White cooking wine 1/4 cup Parmesan cheese 2 Lite laughing cow cheese wedges 2 tbsp Olive oil 4 cups Spinach 1 whole onion 2 Garlic cloves 1 cup Pasta water 1 Juiced lemon Lemon zest (To preference) Crushed red pepper Black pepper and salt (To preference) Notes: *Recipe makes 4 servings; you can double the recipe and make even more *Make sure to add the Greek yogurt sauce off the heat this will prevent the sauce from curdling Enjoy! #dietitian #nutrition #diettips #nutritiontips #diet #balancedeating #balanceddiet

Save this video for my top supplement picks at Costco! Turmeric - Curcumin, the active ingredient in turmeric helps to reduces inflammation, stiffness, and joint pain. Ashwagandha - Several studies observed it’s ability to reduce stress and anxiety significantly by reducing cortisol levels. Magnesium Citrate - It’s helps to activate certain enzymes that are important for the repair/recovery of muscle tissue and it also helps to keep bowel movements regular. Vitamin D - Plays an important role in bone health, immune function and many others. It also helps to regulate the absorption of calcium and phosphorus. B complex - B vitamins are involved in many functions around the body including energy production. They help break down carbs, transport nutrients throughout the body and also help to keep our brains running properly. Fish Oil - Helps to increase “good” HDL cholesterol, lower triglycerides (or blood fats), reduce blood pressure, prevent plaques from forming in arteries, and stave off hardening of the arteries. It also helps to reduce inflammation, joint pain, stiffness swelling, and discomfort. Multivitamin - This can help fill nutritional gaps and make sure you get your daily allowance of underconsumed nutrients like vitamins A, C, D, E and K, calcium, magnesium, dietary fiber, choline and potassium. Let me know what supplements you take below! 👇🏼 #dietitian #nutrition #diettips #nutritiontips #diet #balancedeating #balanceddiet

Beef Burrito with Cilantro Lime Sauce Nutrition Facts 375 Calories 33g Protein Ingredients - 1 lb 90% Lean Ground Beef - 1 Packet Taco Seasoning - Paprika, and Onion Powder - 1 Chopped Sweet Onion - 1 TBSP Olive Oil - 1 TBSP Water - 7oz Greek Yogurt - 3.5oz Enchilada Sauce - 2oz Low-fat Cheddar Cheese - 2 TBSP Cilantro - 2 Laughing Cow Cheese Wedges - 6 Whole Grain Tortilla Wraps Cilantro Lime Sauce - 1/2 Avocado - 1/2 cup Cilantro - 1/2 cup Greek Yogurt - 1 Squeezed Lime - 1 Chopped Garlic Clove - 1 Tsp Pink Salt - 1/2 cup Water Recipe makes 6 burritos. You can double the recipe and make even more burritos. Once you assemble the burritos you can store them in the freezer. If you plan to eat the burritos within 4 days you can store them in the fridge. When your ready to eat the burritos, wrap them in a paper towel and heat them up in the microwave. Make sure the center of the burrito is hot. Once it’s hot I usually cook them on a pan or in the air fryer to make the burrito nice and crisp. Enjoy! #dietitian #nutrition #diettips #nutritiontips #diet #balancedeating #balanceddiet

Buffalo Chicken Salad Wrap Nutrition Facts 286 Calories 32g Protein Ingredients 2 cups chopped cooked chicken ¼ cup hot sauce ¼ cup plain Greek yogurt 2 celery stalks, diced ½ red onion, 4 medium flour tortilla wraps 1 cup cherry tomatoes, halved 1 cup shredded lettuce You can enjoy the wraps warm or cold. Once you assemble the wraps you can store them in the refrigerator for up to 1 day. You can also store the chicken mixture, lettuce, tomatoes, and wraps separately for up to 5 days before enjoying. #dietitian #nutrition #diettips #nutritiontips #diet #balancedeating #balanceddiet