Summer is officially here, and that means one of my favorite things: backyard BBQs. Whether you are hosting a get-together or just enjoying some grilled protein throughout the week, it is easy to end up with a fridge full of leftovers. As a fitness coach, I always tell my clients that nutrition doesn't have to be complicated to be effective. The key to staying consistent with your goals is having easy, high-protein options ready to go. Don't let those delicious, high-protein

When the holiday rolls around, it’s easy to feel like you have to choose between enjoying the festivities and staying on track with your nutrition. But the truth is, you don’t have to sacrifice one for the other! I’m a huge believer in finding ways to make our favorite treats work for us, not against us. If you’re looking for a dessert that’s refreshing, festive, and keeps your protein intake front and center, this Patriotic Greek Yogurt Cookie Cake is about to become your ne

The Fourth of July is synonymous with backyard BBQs, fireworks, and—all too often—a feeling of "food fatigue" by the time the sun goes down. We’ve all been there: filling up on processed sides and heavy buns, only to feel sluggish and bloated when you’re trying to enjoy the summer evening. This year, I’m challenging you to do things differently. You can have a festive, delicious, and indulgent-feeling meal that actually supports your goals rather than setting them back. My go

When the temperatures start to climb, the last thing any of us want to do is hover over a hot oven for an hour to satisfy a sweet tooth. As a coach, I’m always looking for ways to keep my nutrition on track—especially hitting those protein goals—without sacrificing the joy of a good dessert. This Berry Protein "Cheesecake" Parfait has become my go-to summer staple. It’s light, refreshing, packs a significant protein punch, and tastes exactly like a decadent treat. Whether you

Summer is officially here, and it is the perfect time to refocus on your health and wellness goals. Often, we get caught up in the idea that fitness has to be complicated to be effective, but the truth is that real results are built on the simple, boring, consistent work we do every single day. Whether you are lifting in a studio, training at home, or just getting back into a rhythm, the best program is the one you actually stick to. If you have been looking for a sign to pri

When the temperatures rise, the last thing many of us want is a heavy, sugary drink that leads to an inevitable afternoon crash. But, as someone who prioritizes hitting that 150g–200g daily protein goal, I also know that standard "summery" cocktails or fruit smoothies often lack the muscle-fueling power I need to stay on track. That’s why I’m obsessed with the "Clean & Clear" Summer Slushy. It’s the perfect high-protein hack to keep you cool, hydrated, and energized for your

Summer is officially here, and with it comes the siren song of backyard BBQs, weekend gatherings, and—let’s be honest—a lot of heavy, sugar-laden sauces that can leave you feeling sluggish. The good news? You don’t have to choose between enjoying the party and staying on track with your fitness goals. You can absolutely enjoy the best of the season while keeping your nutrition strategy intact. The secret lies in leveling up your marinade game. This month, I’m sharing my go-to

By Coach Elizabeth DeHart Category: Functional Nutrition, Hypertrophy Fuel, Recipes In the mainstream fitness space, structural adaptation is all too often conflated with systemic deprivation. We are told to shrink, to reduce, to subtract. But if you have been on the training floor with me during this past six-week progressive overload cycle, you know that our primary physiological objective is the exact opposite. We train to build. We lift heavy to force our neuromuscular sy

Finding a snack that actually tastes like dessert but packs over 30 grams of protein can feel like a unicorn hunt. Most "protein treats" end up dry, chalky, or leave you feeling unsatisfied. Enter the Berry Cheesecake Bowl. This has become a staple in my kitchen—and the kitchens of my clients—because it requires zero cooking, uses whole-food ingredients, and hits that specific "cheesecake" craving without the sugar crash. Whether you need a post-workout refuel or a late-night

1,700 Calories | 160g Protein | 35g+ Fiber High-protein meal planning is the foundation for lean muscle maintenance and metabolic health. This specific rotation focuses on bioavailable protein sources—like wild-caught salmon and lean beef—paired with high-fiber carbohydrates and dense greens to support systemic recovery and consistent energy levels. Below is the full breakdown of recipes, instructions, and nutrient data for the week ahead. Meal 1: Turkey Bacon & Egg Breakfast

1,700 Calories | 160g Protein | ~35g Fiber Whole-food nutrition and high-protein intake are foundational for supporting muscle recovery and metabolic health. This updated plan focuses on nutrient-dense staples like salmon, lean beef, and potatoes to provide a balanced profile that supports an active lifestyle. Meal 1: Breakfast Stuffed Potato Skins Twice-baked potato "boats" filled with scrambled eggs, turkey bacon, and sautéed kale. Potatoes offer high satiety and essential

If you know me, you know I’m a firm believer that fitness shouldn’t mean giving up the things you love—like a fresh, crusty loaf of sourdough. But as a coach, I also know that if we aren’t hitting our protein goals, we’re leaving results on the table. That’s why I’m obsessed with this Sourdough Protein French Toast Bake. It combines the gut-health benefits of artisan sourdough with the high-quality fuel my body needs to recover from our current strength block. Why I Choose Cl

The "bread is bad" myth is officially retired. For those of us training for hypertrophy and prioritizing functional recovery, the focus isn't on elimination—it’s on optimization. This recipe brings together the gut-health benefits of long-fermentation sourdough with a powerhouse protein duo: smoked salmon and whipped cottage cheese. If you struggle with the texture of cottage cheese, this method is a game-changer. By blending it, you create a silky, high-protein spread that r

One of the most common questions I get as a coach is how to satisfy a sweet tooth without completely derailing protein goals. Between running Elizabeth DeHart Fitness , training clients, and keeping up with my own recovery routine, I need snacks that are portable, high-protein, and—most importantly—delicious. As we transition into April, I’ve been craving flavors that feel bright and fresh. These Lemon Berry Protein Bake Bars have quickly become a staple in my kitchen. They p

There is nothing better than a meal that is hearty, warming, and packed with the nutrients needed for recovery after a long day of training. This "Campfire" Turkey Chili is a staple for busy weeks because it’s a true "set it and forget it" masterpiece. You can prep this in 10 minutes, let it simmer all day, and come home to a high-protein dinner that tastes even better as leftovers. The Ingredient Breakdown The Protein (1.5 lbs Lean Ground Turkey or Bison): Turkey is a fanta

St. Patrick’s Day is usually synonymous with neon-green milkshakes topped with heaps of whipped cream and sugar. While those are fine for a once-a-year treat, they usually leave you with a massive blood sugar crash and a "sugar hangover" by mid-afternoon. If you’re working on hormone balance, gut health, or muscle hypertrophy , you need a green drink that actually works for your body, not against it. This Lucky Green Smoothie is my go-to "design, not luck" breakfast. It’s p

We’ve all been there. It’s 6:00 PM on a Tuesday, your workout was killer, and the last thing you want to do is face a mountain of dishes or a complicated 12-step recipe. In my kitchen, efficiency is queen. But as a trainer, I refuse to compromise on protein. That is exactly how this High-Protein Pesto Chicken Bake became a staple in my meal-prep rotation. It’s vibrant, juicy, and clocks in at over 40g of protein per serving. Why This Recipe Works Most people overcook chicke

The perfect bite-sized snack to kill a sugar craving and hit your protein goals. The Macros (per bite, makes about 10-12): Protein: ~6-8g Carbs: ~7g Fat: ~4g Ingredients: 2 scoops Clean Simple Eats Protein Powder (Best with Vanilla, Brownie Batter, or Snickerdoodle ) 1 cup Oat flour (just blended dry oats) 1/2 cup Creamy nut butter (Almond or Peanut butter) 1/4 cup Raw honey or pure maple syrup 1-2 tbsp Water or almond milk (add slowly until you hit "dough" consistenc

High-Protein | Low-Inflammation | Heavy Strength Fuel In honor of President’s Day , we’re taking an American classic and giving it an Elizabeth DeHart Fitness upgrade. Whether you are hitting a personal best or just focusing on quality recovery, this is the ultimate "clean" comfort food. Bison is the "Commander-in-Chief" of red meats—it’s naturally leaner than beef, higher in iron than chicken, and packed with B12 to keep your energy levels peaking through your toughest train

A Valentine’s meal that fuels your gains and looks the part. This dish is visually stunning, packed with iron for energy, and utilizes nitrates from beets to improve blood flow—perfect for those crushing their Week 4 strength goals. Prep time: 15 mins Cook time: 20 mins Servings: 2 Protein per serving: ~48g Ingredients The Protein: 2 (6oz) Lean Filet Mignons or Top Sirloin steaks (room temperature) 1 tbsp Avocado oil (high smoke point) 2 cloves Garlic, smashed 2 sprigs Fr