Courtney, MS, RD, LDN Add us as a preferred source on Google

I genuinely thought needing to eat every 1–2 hours meant I had a fast metabolism 😭 ➡️ comment BALANCE + I’ll send you my FREE Blood Sugar Balance Cheat Sheet so you can see exactly how I build my meals now 👀 I was constantly hungry. constantly thinking about food. shaky if I waited too long to eat. and I thought the solution was to just…eat more often. it wasn’t. I needed to completely change HOW I was building my meals. I started: ✔️ getting 30–50g protein at breakfast ✔️ pairing my carbs inste

some of the foods we call “high fiber” are doing approximately NOTHING to help us hit 30g 😭 ➡️ comment FIBER + I’ll send you a full day straight from my Fall Reset that hits 30+g so you can see exactly what it looks like 👀 I’m not saying spinach, whole-wheat bread + oatmeal are bad. I eat all three. I just stopped giving them credit for fiber they weren’t actually giving me 😂 because knowing you need 30g of fiber is easy. figuring out what the hell to eat every day to actually GET 30g is the har

the macro comparison at the end says it ALL 👀 I didn’t stop eating these foods. I learned how to build my meals differently. more protein. more fiber. healthy fats. meals that actually kept me full + made hitting my goals easier. that’s exactly what eventually became my 90-30-50 Method: ✔️ 90+g protein
✔️ 30+g fiber
✔️ 50+g healthy fats comment RECIPES + I’ll send you a full day of balanced 90-30-50 recipes to help you get started 💪🏻 and if you’re at the point where you’re like just tell me what

30g of fiber every day sounds simple UNTIL you actually try to do it every day. comment FIBER + I’ll send you a full day of recipes that gets you there easilyyy 👀 these are some of the slightly unhinged things I do to make it happen because between twins, work + life…I’m not following a perfectly planned day 100% of the time either. if you follow my 90-30-50 Method, you know the goal: ✅ 90+g protein
✅ 30+g fiber
✅ 50+g healthy fats and IMO the hard part isn’t knowing the numbers. it’s knowing HO

Comment RECIPES and I’ll send you this full day of eats ✨ What I eat in a day following The 90-30-50 Method 🍂✨🥗 Here’s the breakdown: ✅ 90 grams of protein minimum per day is the number one goal. This is the amount of protein needed to help support lean muscle mass, which supports metabolism, improves energy & helps balance blood sugar. ✅ 30 grams of fiber per day is the next goal. The fiber-rich foods we begin to include to reach our goals also contain the nutrients we need for our metabolism t

Comment BREAKFAST and I’ll send you 3 high-protein breakfasts straight from my Fall Reset program 👇 One of the biggest things I changed when I lost 55 pounds and put my Hashimoto’s into remission was getting serious about protein at breakfast. For me, 30–50g at breakfast made the rest of the day feel so much easier. Not because I was sitting down to 6 eggs 😵‍💫 I learned to stack protein sources. 1. Start with your main protein 2. Then add a booster. ➡️ Eggs + egg whites
➡️ Greek yogurt + chia +

Less rigid routines, more soft structure 🤍 Summer days rarely look the same, so I focus on a few non-negotiables: movement, hydration + making nutrition EASY. @KaChava has become one of those constants for me: 25g protein + 6g fiber in one simple All-In-One Nutrition Shake. ✨ Sometimes taking care of yourself isn’t about doing more. It’s about making it easier. Use code COURTNEYK for 15% off 🤍 #kachavapartner

comment CHECK to take my free quiz + find out what might be making your calorie deficit SO hard 👇🏻 because I genuinely think one of the biggest reasons women hate being in a calorie deficit is that they’ve been taught to make their diet as SMALL as possible. smaller meals, low-cal everything, take this out, cut that out… and then we wonder why we’re hungry + thinking about food all day. the things in this video are basically how I stopped doing that. + the last one is probably the biggest 👀 It’s

if you feel like you’re “eating healthy” + still not getting anywhere, give this a shot. also, I feel like I should say this because I know watching a video like this and actually figuring out how to build an entire DAY of eating this way are two very different things. I already did that part for you. My 90-30-50 Method is the framework I personally started using when I stopped obsessing over eating less + started paying attention to how I was actually building my meals. + if you want to follow

Me 🤝🏻 yogurt bowls 🥣🍓 This one has 32g protein + 12g fiber and takes basically zero effort 👏🏻 - my favorite kinda snack!! ✨ 1 cup plain Greek yogurt ✨ 2 tbsp chia seeds ✨ ¼ cup unsweetened almond milk ✨ ½ cup frozen strawberries ✨ 1 tbsp natural peanut butter ✨ 2 tsp hemp seeds 473 calories | 32g protein | 12g fiber | 25g fat mix everything except the PB + hemp seeds, let it thicken in the fridge for 25ish min, then add those on top. that’s literally it 👏🏻 And this is basically how I build ever