Recipes

Air Fryer Favorites

Learn to love cooking in the air fryer! This is a great cooking method for those looking to spice up their meal planning in a fast and flavorful way. This recipe e-book contains 20 recipes, including breakfast, lunch, dinner, snacks and side dish options. 

Gestational Diabetes Meal Plan

Gestational Diabetes has become an increasingly prevalent diagnosis during pregnancy, and fortunately, it can be managed via diet and exercise modifications. This Gestational Diabetes 7-day meal plan is a great way to manage your blood sugar throughout your pregnancy.

“Fall” Into Healthy Living

This recipe e-book explores various nutrient dense recipes that incorporate seasonal produce including sweet potato waffles, pumpkin pie smoothie, pear spiced overnight oats, butternut squash and apple hash, fruit and hemp seed bowls, beet and arugula salad, and so many more.

40-30-30 Meal Plan

This includes a step-by-step guide on how to begin a macro-based meal plan using the 40% carb, 30% protein, 30% fat approach. A full 7-day sample week is planned out for you along with nutritional breakdown and grocery list.

5 Ingredient or Less Simple Meals & Snacks

This recipe book is great for busy families, college students on a budget, those who are new to cooking, and everyone in between. Included in this e-book are 20 recipes including breakfast, lunch, dinner and snack ideas (5 of each). Each recipe contains 5 or less ingredients and requires 30 minutes or less to prepare. They involve fresh, whole food based ingredients to help fuel your body for optimal health. 

Anti-Inflammatory Recipes

The Mediterranean diet is consistently one of the top-ranked and recommended diet plans by dietitians and is a great anti-inflammatory lifestyle to follow. Mediterranean diets have been shown to lower overall risk for cancer, improve heart health, and boost brain and mental health. The foundation of a Mediterranean diet is based off colorful fruits and veggies, fiber-rich legumes and beans, lean proteins, heart-healthy fats and tasty spices. Think of foods like olive oil, salmon, spinach, avocado, berries, walnuts, garlic, and chickpeas.

Athlete's Meal Plan

This 7-day meal plan of is great for athletes who are active daily and need healthy meal and snack ideas to fuel and recover their bodies. The recipe book includes full nutritional breakdown and grocery list for the full seven days.

I'm so excited to introduce my collaboration with Ashley Sponsky, MS, RD, CSSD, LDN, Creator of Fueled & Fit, who has put together customized meal plans and recipe books for a vast array of nutrition related conditions, as well as specific health & fitness goals.
- Liz DeRobertis, MS, RD, CDN, CDE, CPT 

Introducing Ashley Sponsky, MS, RD, CSSD, LDN

She is a Registered Dietitian, AFAA Certified Personal Trainer by profession, Board Certified Specialist in Sports Dietetics, and Level 1 Weight Management Certificate through the Academy of Nutrition and Dietetics. Originally from the Philadelphia area, Ashley received her BS in Nutritional Sciences with a minor in Kinesiology from Penn State University in 2008. She moved to Raleigh in 2009 to pursue her Dietetic Internship and Master’s degree from Meredith College.

Balance Your Blood Sugar

This recipe e-book contains 15 various breakfast, lunch, dinner and snack recipes that are diabetes- friendly. Every recipe is low GI ingredients, high in fiber, high in protein, and packed with nutrients! These are all important to consider when trying to manage your blood sugar and A1C. This recipe e-book will help expand your palette without spiking your sugars.

Cozy One Pan Meals for Busy Families

Sheet pan and “one pot” meals are my personal favorites when it comes to meal planning. They are the simplest way to get a well-balanced meal on the table in a short amount of time. Clean-up is just as easy. Explore a variety of different ways to prepare delicious and colorful sheet pan meals.

Family Friendly Meal Plan

Are you tired of being a short-order cook at dinner time? Are your children picky eaters? Looking for meals and snacks that the whole family will enjoy? This 7-day meal plan including full grocery list is for you. Explore many meal and snack ideas that use nutrient dense and simple foods that kids, teens, and adults can enjoy together.

Freezer Friendly Meal Plan

Say hello to less time in the kitchen with this freezer friendly meal plan. Using freezer friendly meals in your household is a great way to save time meal prepping, save money at the grocery store, and create more organization in your kitchen. Freezer meals work well for large families or just cooking for 1 or 2 people. It’s also a useful method to use for new moms or during postpartum healing time. Includes 7-day meal plan with nutritional breakdown and full grocery list.

Gluten Free Meal Plan

A gluten-free diet excludes any foods that contain gluten, which is a protein found in wheat and several other grains. It means eating only whole foods that don't contain gluten, such as fruits, vegetables, meat and eggs as well as gluten-free bread or pasta. This 7-day meal plan includes nutritional breakdown and full grocery list.

Healthy Holiday Side Dishes

This recipe e-book contains 20 healthy and unique versions of your favorite holiday side dishes. They are colorful and chock full of fiber and antioxidants- the perfect addition to your holiday ham or turkey.

Each recipe incorporates seasonal and festive ingredients, contains less than 7 ingredients per recipe, and takes less than 30 minutes to make. These recipes are a great way to keep your holidays (and your waistline) healthy.

Holiday Sweets & Treats

Many holiday recipes and/or store-bought goodies contain an excess of processed ingredients, trans fats, and added sugar. However, each of the 20 recipes found in this e-book contain natural, whole food ingredients that contain less added sugar and calories, and more fiber and protein than their store-bought alternatives. Enjoy these delicious and festive recipes that will satisfy your sweet tooth without adding to your waistline.

Lean & Green

Included are 16 breakfast, lunch, dinner and snack recipes that are high in protein, fiber, and antioxidants. Lean and green meals and snacks focus on protein and veggies, and are lower in simple carbohydrates. All of the recipes are super colorful and include a lot of produce. These recipes are great options for those who are trying to lose or maintain weight, or manage medical conditions such as type 2 or gestational diabetes, hypertension, or chronic inflammation.

Low FODMAP Meal Plan

This meal plan is for those who have sensitivity to high FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) foods. These are types of carbohydrates that are poorly absorbed in the small intestine and are prone to cause GI distress. Use this meal plan to eliminate high FODMAP foods in your daily routine and seek relief. Included is a 7-day meal plan with grocery list and full nutritional analysis.

Master Your Meal Planning Recipe Book

This includes 12 different ideas that will make your meal prep routine easier and more nourishing than ever before. These recipes are easy to prep in bulk quantities, contain budget-friendly ingredients, and take less than 30 minutes to create.

PCOS Meal Plan

This PCOS (Polycystic Ovary Syndrome) 7-day meal plan includes full grocery list and nutritional analysis and is packed with fiber, grain-free, low glycemic ingredients and hormone-balancing nutrients. It is designed to address common concerns of women struggling with Polycystic Ovary Syndrome including excess body weight, insulin resistance, acne, and high blood pressure. You will find an abundance of cruciferous vegetables and lean proteins, along with anti-inflammatory chia seeds and turmeric. 

Plant Based One Pan Meal Plan

This recipe book is great for those who want to explore more vegetarian, vegan, or flexitarian based meals and snacks. It's a 7-day meal plan with full grocery list and nutritional breakdown.

Pre & Post Workout Snack Ideas

This is 15 recipes that are great to consume up to 4 hours prior to a workout, and/or within 1 hour post workout. Take the confusion out of what to eat to improve your performance and body composition. An ideal pre or post workout snack or meal contains a 3:1 ratio of carbohydrates to protein. In addition, the amino acid leucine helps promote muscle growth and recovery. Don't forget to incorporate electrolytes that are lost with sweat.

Pregnancy & Postpartum Meal Plan

This meal plan provides nutrient-dense, whole food-based meals and snacks that will nourish your body and improve health during conception, pregnancy, and postpartum. I have incorporated a variety of foods that will provide a balance of quality fats, complex carbs, and lean protein sources.

Simple Pressure Cooker & Slow Cooker Meals

Save time, money, and energy by cooking with a pressure cooker and slow cooker! These simple “set it and forget it” recipes are great for busy weeknights. Each recipe includes lean proteins, healthy carbohydrates, and colorful veggies to balance your plate.

Spice Up Your Salads

Are you tired of the same old bland salads over and over again? Step up your salad game with some unique, creative, and flavorful recipes to add variety to your salad plate!

This recipe e-book contains 20 different salad recipes that use a wide variety of fruits, veggies, proteins, and dressings. There is something for everyone- including a mix of vegan, vegetarian, pescatarian, and carnivore based recipes

Summer Mocktails

Spice up your summer with some fun, refreshing, and delicious mocktails! This recipe e-book is chock full of ideas to stay hydrated while incorporating fruits, veggies, and herbs into your lifestyle. These are drinks the whole family can enjoy.

Sweet & Savory Snack Pairings

This recipe book is useful for those looking to improve their snack game! Fuel your body with various sweet and savory snack combos, incorporating natural carbohydrates, lean proteins, and healthy fats. Use these ideas for after school snacks, pre or post workout snacks, or anything in between.

Superfood Smoothies

This recipe book is a delicious way to get creative and add more fruits, veggies, and herbs into your lifestyle! Enjoy nutrient dense smoothies for breakfast, as a post-workout snack, or an after school treat with your kids.

Mediterranean Diet Meal Plan

The Mediterranean diet is consistently one of the top ranked and recommended diet plans by dietitians. It is a great lifestyle to follow if you’re looking to manage weight, lower blood pressure, improve heart health, or lower inflammation. Mediterranean diets have been shown to lower overall risk for cancer, improve metabolic health, and boost brain and mental health. This 7-Day Meal Plan includes full grocery list and nutritional breakdown.