This protein packed salad is so easy to make and loaded with fresh in season fruits and vegetables. Topped with roasted sweet potatoes, grilled chicken and cottage cheese, this salad is filling and a delicious mix of sweet and savory!

RecipesAshley BeaverAugust 17, 2023easy recipes, air fryer, air fried, chicken, salad, meal prep, nutrition coach, Acacia Comments

Easy High Protein Chicken & Pasta Cucumber Ranch Salad

My philosophy is there are no rules with salad!! If you enjoy it together, put it in there! Salads don’t need to be iceberg lettuce, cabbage and unripe tomatoes if you don’t want them to be. You are the master of your salad so go forth Padawan and make salads the way YOU want to make them.

This salad is PACKED with some of my favorite items and full of flavor but not just that it has over 50g of protein and a huge punch of potassium!

RecipesAshley BeaverAugust 17, 2023salad, chicken, easy recipes, meal prep, macros, nutrtion coachComment

Weekly Food Prep: 3 Easy Tips To Get Started

Not sure where to start with your nutrition plan? Honestly, just having food cooked and in the house is the biggest barrier to success! Keeping your fridge stocked limits the potential of coming home from a long training session or work day and needing to order food out or skip a meal altogether.

NutritionAshley BeaverJuly 13, 2023food prep, meal prep, easy recipes, quick meals, nutrition, nutrition coach, flexible dieting, MorganComment

Meal Planning: A Guide to Streamline Your Cooking Routine

Meal planning is a powerful tool that can transform your cooking routine and make your life so much easier. By taking a little time to plan ahead, you can save valuable time and energy throughout the week, reduce stress, and ensure that you're nourishing your body with balanced and delicious meals. In this guide, we'll dive into the art of meal planning and provide you with practical tips and strategies to help you become a meal planning pro.

Cooking Made Easy: 9 Time-Saving Tips & Strategies

We recognize that cooking can sometimes feel overwhelming and exhausting. We are here to help you make cooking easier, quicker, and more enjoyable so that you can stay focused on reaching your goals without getting burnt out by the process. In this article, we will provide you with tips and strategies to streamline your meal planning and preparation, saving you time and energy.

Ashley BeaverJune 29, 2023meal prep, food prep, meal plan, meal planning, nutrition, flexible dieting, easy recipes, easy meal ideas, cookingComment

One Pan Roasted Chicken & Vegetables

Sheet pan recipes are great for when you’re short on time and don’t want to deal with a large mess to clean up. Throw everything in a pan, toss and bake. You can make a large batch to feed a family, or get your meal prep done for the week.

RecipesAshley BeaverJune 29, 2023Ashley Beaver, recipe, recipes, easy recipes, sheet pan, high protein, vegetables, nutrition, meal prepComment

High Protein Chicken Pad Thai

Who doesn’t love Chicken Pad Thai? I know I do. With a boost in the amount of chicken you use and a store bought sauce, this one is simple and can help with getting your protein in for the day.

RecipesAshley BeaverFebruary 8, 2023macro friendly, macros, Recipe, easy recipes, meal prep, Maggie, chicken, thai, noodles, easy meal prep, gluten freeComment

Air Fried Mongolian Meatballs

Meatballs in the air fryer? YEP! These meatballs are delicious and a fun change of pace! Using the air fryer cuts the cooking time in half and makes for an easy clean up.

RecipesAshley BeaverFebruary 1, 2023macro friendly, macros, Recipe, easy recipes, meal prep, Maggie, turkey, meatballs, air fryer, air friedComment

Greek Chicken Bowl

Need something quick for your meal prep this week? Coach Maggie’s got you! You can pile in all the veggies or keep it simple. Lots of ways to adjust this recipe for your needs!

RecipesAshley BeaverJanuary 26, 2023chicken, macro friendly, macros, Recipe, easy recipes, meal prep, MaggieComment

Baked cornbread chicken tamale pie

Raise your hand if you love comfort food? ✋🏼

This recipe is full of comfort AND protein. Great for a cozy winter night.

RecipesAshley BeaverJanuary 12, 2023chicken, macro friendly, macros, Recipe, easy recipes, meal prep, MaggieComment

Simple meal prep tips to make tracking easy

The thing about nutrition is that every meal doesn’t have to be complicated or a masterpiece. Keeping things simple makes each day almost effortless when it comes to cooking.

I tell all of my clients when they’re starting out to keep it simple.

Here’s what I recommend for building your meals:

NutritionAshley BeaverNovember 11, 2022Nicole Nordenstrom, meal prep, diet, macros, flexible dieting, lifestyleComment

Maple Roasted Autumn Veggies

These are sweet, melt in your mouth and delicious. Whether you want them for breakfast, lunch or dinner. I like to cook up a huge batch all at once as it saves me time throughout the week — just reheat and go!

RecipesAshley BeaverOctober 27, 2022veggies, vegetables, breakfast recipe, lunch, meal prep, food prep, roasted, sheet pan, healthy recipe, Emi, Emi MrauleComment

Staying on Track at Work

Here’s a secret for you: When I first started flexible dieting, eating around other people was really hard for me. And where do I eat around other people the most? At work! When I ate alone, I felt in control. When I ate at home, I felt safe and had the support of a loving partner who was willing to accommodate all sorts of weird requests as I sorted through what did or did not fuel my body effectively.

NutritionAshley BeaverSeptember 29, 2020tracking, macros, meal plan, meal prep, Diana Comment

4 Habits of Successful Nutrition Clients

As nutrition coaches, we see a lot of different habits that work for different people. As coaches, it’s our job to design a program that helps add to a client’s life and to make sure it enhances their lifestyle, as that is a pretty good indicator of sustainability and success. After coaching hundreds of clients, I have found a few characteristics that successful clients have in common.

NutritionAshley BeaverJuly 13, 2020meal prep, nutrition, nutrtion coach, food tracking, macros, flexible dieting, habits, jess amaral, LifestyleComment

Lemon Oregano Chicken

Chicken doesn’t have to suck! Marinades are your friend. Sweet, sweet little chicken baths that load it with flavor and juiciness. Whenever I cook a chicken I stick with the tenderloins or thighs — if using full breasts, butterfly them so they’re not as thick! The quicker we can cook these suckers, the better.

RecipesAshley BeaverJanuary 23, 2020recipe, chicken, meal prep, food prep, Black Iron Nutrition, lemon, oregano, chicken recipes, macros, EmiComment

One Sheet Garlic Lemon Salmon + Green Beans

I used to be SUPER intimidated to cook salmon since it’s much more expensive than meat and fairly delicate. I was afraid I would completely screw it up all the time. There are times where I don’t cook it exactly how I want to (honestly, while making this recipe I got distracted setting up my camera for photos and cooked it for a minute too long lol). But the thing is, it’s still delicious! And you only get better with practice. If you’re really nervous, try starting off with one fillet and go from there!

Egg Bites

Easiest breakfast meal prep ever! The texture on these is phenomenal. No one likes rubber egg pucks for breakfast (at least I hope not).

How to Food and Meal Plan Around your New Schedule

Happy September! For a lot of you – that means your schedule and routine are changing. A LOT. Either you or your kids are going back to school. Some of you may even be starting new jobs. And that means that your food and meal prep routine - which worked for you so well over the summer - may need a serious makeover. Here’s what you can do to help yourself.

NutritionAshley BeaverSeptember 17, 2019meal prep, food prep, meal plan, food plan, routine, health, flexible dieting, Black Iron Nutrition, macros, coaching, LifestyleComment

Food Prep In 5 Ways

Food prep is for most people a very daunting task that also feels like it’s the only way to success. Some of that might be true, but it’s not always what you think it is.

Meal prep gets a bad name because of the plain redundancy that it used to be when it was first popular. Food prep has really evolved to the actual meaning of those words: a way to prep your food for your week.

There’s not a “right” way to prep your food, it’s all about what works for you. It might take some trial and error (more on the importance of that here), but finding what works best in your life is going to be key.

NutritionAshley BeaverJune 1, 2019food prep, meal prep, cooking, tracking, food tracking, dinner, LifestyleComment

Painless Grocery Shopping Strategies

There are two types of people in the world – those that LOVE to grocery shop (me!) and those that DREAD it (most people). If you are part of the latter group, I have put together some strategies to make your life a bit easier. When embarking out on your grocery journey, it is important to find a store that is a “one-stop-shop”. If you are going to multiple stores to do your grocery shopping, it is very likely you are going to get distracted, pick up one too many “snacks” that don’t need to be in your pantry, and likely overspend as well.