Kristy Morrell guides you in crafting easy and nutritious meals. Learn to revamp your breakfast with protein-focused options, avoid energy crashes caused by carb-heavy choices. Discover how to transform dinner leftovers into delicious and energizing lunches, keeping you fueled throughout the day. Dive into a light yet satisfying dinner alternative with spaghetti squash, perfect for weight-conscious evenings. Kristy also shares valuable snack tips, and the importance of meal prepping for balanced, colorful meals. Take the first step to a healthier lifestyle with Kristy's expert guidance.

Read about this class:

Maintaining a healthy lifestyle begins with what we eat. Kristy Morell, a registered dietitian and health coach at GoldCare Health and Wellness, recently led a class focusing on simple and effective ways to create nutritious meals at home. Her approach centers around balanced nutrition, easy meal preparation, and smart choices that sustain energy throughout the day.

The Breakfast Blueprint: Prioritizing Protein Over Carbs

Breakfast is often considered the most important meal of the day, but it is also where many go wrong by focusing too much on carbohydrates. Kristy explained that while oatmeal and overnight oats are popular, they are high in carbohydrates and can lead to energy crashes later in the day—especially when combined with added sugars.

Her Tip: Build your breakfast around protein-rich foods to maintain energy levels. A quick and easy option is a breakfast scramble using leftovers from the refrigerator. This not only saves time but also adds variety and nutrition to the meal.

Lunchtime Strategies: Low-Carb, High-Protein Meals

For lunch, Kristy emphasized the importance of maintaining energy without the reliance on caffeine. The key is to avoid heavy carbohydrates that can lead to sluggishness. Instead, opt for meals that are light yet rich in nutrients.

She demonstrated a simple salad using:

• Spinach: Always wash thoroughly.
• Quinoa: A light, low-carb grain that adds texture.
• Chicken: Cook extra during dinner for easy lunch prep.
• Avocado: Provides healthy fats.
• Herbs and Broccoli Sprouts: Add a burst of flavor and nutrients.
• Dressing Tip: Measure dressings with a spoon to avoid excess calories.

Dinner Done Right: Keep It Light

Dinner is a time to wind down, and Kristy suggests keeping meals light, especially for those focusing on weight management. A great alternative to traditional pasta is spaghetti squash. It's low in carbohydrates and easy to prepare—simply bake until soft and use as a base for your favorite sauces and proteins.

Snacking Smart: Do You Really Need One?

Many people snack out of habit rather than hunger. Kristy encouraged mindful eating by asking yourself if you are truly hungry, or if you are eating due to boredom, stress, or habit.

When a Snack is Needed:

• A small handful of nuts and seeds.
• A bit of fruit to maintain energy levels.

For those craving something sweet, Kristy recommends a few pieces of high-quality dark chocolate, such as the Hugh brand, paired with dandelion tea for its digestive and detoxifying benefits.

Meal Prep Mastery: Plan Ahead for Success

One of Kristy's top tips is meal prepping a day or two in advance. This not only saves time but also ensures that balanced, colorful meals are always within reach.

A Balanced Plate Should Include:

• Protein: As the main component.
• Carbohydrates: In small, controlled portions.
• Antioxidants: Through fruits and extra vegetables.

Final Thoughts

Kristy Morell's class offered practical and straightforward advice for anyone looking to improve their diet without overcomplicating meal preparation. By focusing on protein, reducing unnecessary carbs, and preparing meals ahead of time, maintaining a healthy lifestyle becomes not just achievable but enjoyable.

Start small, stay consistent, and remember—healthy eating starts in the kitchen.