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Greens and Goat Cheese Egg Bake

  • January 12, 2025
  • Breakfast

This Greens and Goat Cheese Egg Bake is the perfect way to start your day off right! A high-protein, quick breakfast option that also includes fiber-rich veggies – you’ll stay…

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  • Autumn, MS, RD | Hormone Health Dietitian

    autumn.enloe.nutrition

    ✨Back to the basics nourishment to support hormones holistically
    🍓Accepting 1:1 virtual clients
    ⁣⁣⤵️MY BOOK "The Blood Sugar Balancing Handbook"
    And by THIS - I mean...⁣⁣ ⁣⁣⁣ ⁣Regulat And by THIS - I mean...⁣⁣ ⁣⁣⁣ ⁣Regulating blood sugar levels⁣⁣⁣ 👏👏⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣This is the area I address first with every single client because it plays such a key role in:⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣-improving energy levels⁣⁣⁣⁣ ⁣⁣-support healthy hormones levels⁣⁣⁣⁣ ⁣⁣-supporting healthy weight loss⁣⁣⁣⁣ ⁣⁣-reducing inflammation and stress⁣⁣⁣⁣ ⁣⁣-reducing/eliminating cravings⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣The truth is, it's a topic that is rarely talked about in our modern healthcare system even though it's a key player in metabolism and hormone health⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣So if you struggle with any of the above - chances are your blood sugar needs some support⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣So HOW can you do this?⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣Here's my top 3 tips:⁣⁣⬇️⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣1. Prioritize protein at every meal - aim for a MINIMUM of 20 grams at meals, and 10 grams at snacks⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣2. Always pair a carb with a buddy - carbs give the body a quick source of energy, but it's not energy that lasts as long if eaten alone. Instead, pair a carb with a buddy (preferably protein) to help sustain energy, reduce cravings, and prevent large spikes and dips in blood sugar⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣3. Avoid going longer than 5-6 hours between meals. When we go too long without eating, blood sugar levels drop - which also means energy levels go down, cravings go up, and overeating is more likely to happen. If you go longer than 6 hours between a meal, add in a balanced snack (with protein and carbs) between to help keep blood sugar levels at bay⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣There's over 40 factors that influence our blood sugar, and I'm covering so many of them in my new group program called "Blood Sugar Bootcamp"⁣⁣ ⁣⁣⁣ ⁣Think of it like a "healthier bookclub" where we will go through the contents of my new book "The Blood Sugar Balancing Handbook" PLUS so much more content that's not included in the book⁣⁣ ⁣⁣⁣ ⁣Not only will you get group support, you will also get 1:1 support from me as well, weekly meal plans, and resources to help you optimize your blood sugar⁣⁣ ⁣⁣⁣ ⁣And you can sign up for as little as $185 today! ⁣⁣ ⁣⁣⁣ ⁣✨DM me the word BOOTCAMP or check out my links in my profile for all the details! ⁣✨ ⁣⁣
    3 things I always prep on the weekends to make my 3 things I always prep on the weekends to make my meals easier and more nourishing⁣ ⬇️⁣⁣ ⁣⁣⁣⁣ ⁣✅prep a breakfast entree - I do a lot of eggbakes that I heat up during the week, but it can also be things like⁣⁣:⁣ ⁣-yogurt parfaits⁣⁣⁣ ⁣-overnight oats⁣⁣⁣ ⁣-smoothie packets⁣⁣⁣ ⁣-proteins like sausages or hard boiled eggs (then served with with fruit and nuts)⁣⁣⁣ ⁣⁣⁣⁣ ⁣✅cut up veggies - when you have them cut up, it's a lot can easier to grab them in a hurry and use as a side for quick lunches or snacks⁣⁣⁣ ⁣⁣⁣⁣ ⁣✅prep a protein for lunches - this makes putting together lunches so much easier in a hurry. Then you can use the protein over salad greens, in wraps, as a dip with veggies or just eat plain. Some protein ideas to prepare ahead of time could be:⁣⁣⁣ ⁣-roasted chicken⁣⁣⁣ ⁣-tuna salad⁣⁣⁣ ⁣-chicken salad⁣⁣⁣ ⁣-hard-boiled eggs⁣⁣⁣ ⁣-shrimp⁣⁣⁣ ⁣-hamburger patties⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣SAVE this one for later! ⁣⁣ ⁣⁣⁣⁣ ✨Want more meal ideas? I'm offering a group program called "Blood Sugar Bootcamp" which provides 6 weeks of meal plans, and the tools and resources to optimize your blood sugar for more energy, less cravings, and healthy hormones⁣ ⁣ Comment the word BOOTCAMP or check the 🔗 in my profile for all the details! We start January 20th, and you can join for as little as $185! ⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣#mealprepsunday #mealplanning #easymealprep #simplerecipes #glutenfreerecipes #highproteinrecipes #easysnacks #mealplans #holistichealth #hormonesupport⁣
    How would your life be different in just 6 weeks?⁣ ⁣ Just Imagine...⁣ ✅ Knowing how to properly fuel your metabolism well for long-term health and aging⁣ ✅ No longer struggling with sugar cravings, bloating, painful periods, or inflammation⁣ ✅ Being able to support your weight loss goal in a sustainable way, without counting every calorie, doing more cardio or eating "diet" foods⁣ ✅ Having stable energy all day long and start to sleep better at night⁣ ✅ Feeling better emotionally and physically, and knowing how to support your body better with daily stressors ⁣ ✅ Knowing how to eat to stay full longer with recipes that are simple and family-friendly⁣ ⁣ 👏👏That's exactly what Blood Sugar Bootcamp is all about!⁣ ⁣ Think of it like a "healthy book club" where we will go through content in my new book "The Blood Sugar Balancing Handbook" PLUS content that is not covered in the book⁣ ⁣ Along with that, when you join Blood Sugar Bootcamp you'll get:⁣ ➡️ Live weekly virtual calls with me ⁣ ➡️ Personalized check-ins to ask your health questions, get support, and learn new tips and tricks to support your health goal!⁣ ➡️ Weekly meal plans filled with simple and delicious family-friendly recipes to help optimize your blood sugar⁣ ➡️ Program workbook, resources, and totally do-able strategies to help you make progress without the overwhelm⁣ ➡️ Lifetime access to all content⁣ ⁣ So, ready to make 2025 a healthier one through SIMPLE strategies and WITHOUT giving up all your favorite foods? ⁣ ⁣ Join us in Blood Sugar Bootcamp! ⁣🎉🎉 ⁣ We begin January 20th and enrollment is only open until January 16th at midnight!⁣ ⁣ Comment BOOTCAMP to get all the details or head to the links in my bio!⁣ ⁣ ⁣ ⁣ #bloodsugar #healthymoms #hormonehealth #moreenergyplease #tiredmoms #metabolichealth #holistichealth #bootcamps #healthieryou
    Why eating more protein can be a game-changer for Why eating more protein can be a game-changer for your health⁣ ⬇️ ⁣ And no, we don't need to eat protein like we're competing for a body building competition⁣ 😆 ⁣ Protein tends to be the macronutrient that most people aren't consuming enough of, and that's often because it takes a little bit of planning to get more in ⁣ ⁣ So what are some easy ways to get more protein in?⁣ ⁣ Here's some examples⁣ ⤵️ ⁣ ✅ Plan your meals around your protein FIRST, and then build around it⁣ ✅ Read your labels - check containers of cottage cheese, yogurt, or protein powders to see how much protein is actually in the serving you're having (the goal is to have a MINIMUM of 20 grams of protein per meal)⁣ ✅ Aim to have a protein at every meal and snack (for example, protein powder in your morning smoothie, and cottage cheese in your afternoon snack)⁣ ⁣ ⁣ Want more ways to eat more protein with nourishing, simple, and family-friendly meals? ⁣ ⁣ ✨✨Comment MEALPLAN to get my free 5-day meal plan filled with high-protein, simple-to-make recipes to support your hormones and optimize your metabolism⁣ ⁣ Recipes included:⁣ -Cheeseburger casserole⁣ -Thai Turkey Noodle Bowl⁣ -No Bake Oatmeal Peanut Butter Chocolate Bars⁣ ⁣ ... plus more! ⁣ ⁣ ⁣ #proteinpacked #mealplans #familyfriendly #mealideas #mealprepideas #highprotein #fitover30 #fitover40 #hormonehealth #metabolismsupport
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