Courtney, MS, RD, LDN

So many of the goals we talk about… fat loss, hormone balance, stable energy, & clear skin are treated like separate problems to solve. 🔎 But the body doesn’t work in silos.
It works in systems. 🙌🏻 When those systems feel supported, everything becomes easier to regulate. 🔁 
When they don’t, even “normal” routines can feel exhausting. That’s why the 90–30–50 method works. ✨ 
Not because it’s rigid but because it answers the same question every day: Does the body feel supported? 〰️ Protein provides structure.
〰️ Fiber supports regulation.
〰️ Healthy Fat brings stability. Food isn’t just about hitting numbers. It’s one of the main ways we communicate with the body. And when that communication is steady and consistent, the body can finally shift out of “catch up” mode and into regulation and repair. 🤍 #inflammation #fatloss #hormonehealth #skincare #dietitian

Comment MEALS & I’ll send these high protein recipes 💌 As a dietitian and 2026 bride, I’m in a season where I want food that feels: realistic, nourishing, and easy to stay consistent with! 🙌🏻 🌯 Loaded Black Bean & Potato Breakfast Burritos
35g protein | 17g fat | 9g fiber 🥘 One Pan Sausage, Spinach & White Beans
26g protein | 18g fat | 10g fiber 🥣 Creamy Berry Fiber Bowl 21g protein | 10g fat | 13g fiber 🍗 Shredded Chicken & Cauliflower Bake 37g protein | 19g fat | 2g fiber 💫 Fiber slows digestion, improves insulin response, and supports GLP-1 release 💫Protein increases fullness and helps quiet food noise 💫 Fats help with stabilizing blood sugar to prevent cravings This can help lead to: ✔️ Fewer cravings ✔️ Easier fat loss ✔️ Meals that ACTUALLY keep you full Want the full rundown on today’s meals? Comment MEALS and I’ll send you my recipes from today! 🤭

This CREAMY blueberry & dark chocolate overnight oats you didn’t know you needed 🫐🍫👇🏻 48g protein | 9g fiber | 12g fat 
(high protein, meal prep friendly, and basically dessert for breakfast) RECIPE!!!👇🏻 You will need ✨
🥣 1/2 cup plain Greek yogurt
💪🏻 1 cup vanilla protein powder
🍁 1 tbsp sugar-free maple syrup
🥛 1 cup unsweetened almond milk
🌱 1 tbsp chia seeds
🌾 1/3 cup rolled oats
🧂 1/16 tsp sea salt
🫐 2/3 cup blueberries (chopped)
🍫 1 oz dark chocolate (chopped) How to ✨
〰️ Whisk yogurt, protein powder, maple syrup & milk together
〰️ Add remaining ingredients (save a little of the blueberries + choc for topping)
〰️ Stir, cover & refrigerate overnight (or at least 8 hours) To serve 🥣
Top with remaining blueberries & dark chocolate and enjoy 🤍 SUBSTITUTIONS ➖
👉🏻 Swap almond milk for any milk you like
👉🏻 Use honey or agave instead of maple syrup
👉🏻 No blueberries? Use strawberries or raspberries
👉🏻 MORE THICK = less milk
👉🏻 LESS THICK = more milk Perfect for busy mornings, post-gym breakfasts, or when you want something that feels indulgent but is actually doing something for your body ✨ 
High protein, high fiber, sweet, creamy, and genuinely way too good for how easy it is! 😍

Most people think inflammation just means… bloating, puffy skin, or achy joints. 🫠 But inflammation is ~actually~ the state your body is living in! When it’s too high, everything feels harder: 〰️You’re tired even after sleeping.
〰️Your weight feels stubborn.
〰️Your skin is more reactive.
〰️Your hormones feel chaotic.
〰️Your digestion feels off.
〰️Your anxiety feels louder. And sometimes… your labs are “normal,” but your body still feels inflamed. Inflammation is the quiet background stress your body carries. 
When that stress is high, everything feels heavier. 
When you lower it, your body finally has space to heal. That’s why I believe food isn’t just fuel — it’s information, it’s medicine. 🩺 
It tells your body whether it needs to fight… 🥊
or whether it’s safe to restore. ✨
 So here’s how these foods & habits gently support your body’s healing. 🤍 #inflammation #medicine #dietitian #food #fyp

Screenshot these recipes to feel like super mom this week!!! 🦸🏼‍♀️🥘👏🏼 #healthyrecipes #familyrecipe #dietitian #highproteinmeals

Sans description

🍦craving sweets?? 〰️ try eggs and different berries for protein, fiber, & natural sweetness 🍟 craving salty foods?? 〰️ swap for olives, cottage cheese, and potatoes for sodium, carbs, & satiety 🍝 craving comfort carbs? 〰️ try oats, sweet potatoes, and beans for slow & steady glucose delivery 🍔 craving fast food? 〰️ swap for red meat, avocados, and rice for better calories, fats, & carbs 🌮 craving crunchy food? 〰️ try apples, pistachios, and flax seed crackers for better crunch, fiber, & fat/protein #foodcravings #healthyeating #dietitian #healthyfood

Comment MEALS & I’ll send you these recipes 💌 I hear 2016 is back in this year…? 2016 me thought she had hyperthyroidism… only to find out it’s Hashimoto’s 🫠 & I’m not alone, I’ve had countless women message me with a similar story. 🤍 Hashimoto’s along with the countless attempts to lose postpartum weight by doing “everything right” and it getting me nowhere. It all lead me to creating the 90-30-50 method. ✨ By focusing on my health through eating food that has high in protein, fiber, and healthy fat. I was able to naturally lose 55 lbs and put my Hashimoto’s into remission. 🤭 No more crash diets, no more eating “healthy” foods that really just spike your blood sugar. Instead I built the 90-30-50 method with YOU and real structure in mind. 💫 #hashimotos #whatieatinaday #fatloss #2016 #mealideas

Save these recipe swaps 〰️ they’re built to keep your blood sugar steady 👆🏻 Meals can look healthy and still spike glucose fast when they’re mostly carbs and low in protein! 🫠 Acai bowls, flavored yogurt + granola, pancakes with syrup, toast + banana… 
all digest quickly → spike blood sugar → crash energy → trigger cravings 📉 The difference in the swaps?
✔ Higher protein
✔ Better fat balance
✔ Fiber to slow digestion
✔ Carbs paired intentionally 💫 Same meals. Better structure. 
This is exactly how I build breakfasts with my 90-30-50 Method 🤍 #highproteinbreakfast #healthybreakfastideas #fyp #recipe

Sans description

34g of protein in 5 minutes without overthinking it. This snack is a perfect example of how I use my 90-30-50 method in real life👇🏻 ✔️ Protein to keep you full and support muscle ✔️ Fiber for blood sugar balance + digestion ✔️ Healthy fats to make it actually satisfying This Triple Fix Snack Plate hits all three: it’s fast, balanced, and realistic for busy days when you need something that works (EVEN when you’re traveling!). ✨ The 90-30-50 method is officially coming to an app, making it even easier to build balanced meals and snacks without the guesswork!! 👉🏻 Join the waitlist in my bio to be the first to know when it launches 💫 #healthyrecipes #healthy #healthysnacks #highfiber #highproteinbreakfast

Meal week inspo from what I’ve been eating!!! 🤭🍽️ Also JUST dropped something with my subscribers! 👀🗞️ If you want to hear the news I spilled 🫗 head to the link in my bi0 to join my weekly newsletter! 💌

Comment FIBER & I’ll send you my how to guide plus 6 recipes that are high in fiber! ✨ These are my best tips on how to shop for fiber without breaking the bank! 🤍 & soon you’ll have all kinds of high fiber recipes in your back pocket with the 90-30-50 app 👀📲 #fibermaxxing #fiber #fatloss #budgetmeals #budgetingtips

Part 2!!! Easy & cheap Costco meals (all 30g+ protein!!!!) 🛒 + they all come from the 90-30-50 app, coming soon!!!👀 Join the waitlist at my L IN B! 💌 #costcohaul #costco #budgetfriendly #budgetmeals #fyp

The 90-30-50 Method App is coming SO SOON and is full of meals just like these!!! 📲 Our starting programs will help with a winter reset (for the ones who are ready to get back on track after the new year!!) + a 21-day blood sugar rebalance and a 4-week plant based power program!!! With so much more rolling out regularly! 👏🏻 Want to be one of the first to know when it’s live??? Link in my bi0 to join the waitlist! 🤭 #healthyeating #whatieatinaday #dietitian #fatloss #fyp