The Blueprint Resources

Return to Resource Vault

Trainings Library

Sports Nutrition in Intuitive Eating

Sports Nutrition in Intuitive Eating

Sweeten the Deal - Are Some Sweeteners Really Better Than Others?

Sweeten the Deal - Are Some Sweeteners Really Better Than Others?

Micronutrient Masterclass Part 3 - Supplements

Micronutrient Masterclass Part 3 - Supplements

Micronutrient Masterclass Part 2- Minerals

Micronutrient Masterclass Part 2- Minerals

Micronutrient Masterclass Part 1 - Vitamins

Micronutrient Masterclass Part 1 - Vitamins

Understanding and Honoring Your Cravings

Understanding and Honoring Your Cravings

Navigating Intuitive Eating with a Chronic Condition

Navigating Intuitive Eating with a Chronic Condition

Making Halloween Candy Less Spooky

Making Halloween Candy Less Spooky

Macro Masterclass - Fats

Macro Masterclass - Fats

Macro Masterclass - Protein

Macro Masterclass - Protein

Macro Masterclass - Carbohydrates

Macro Masterclass - Carbohydrates

The Pros of Processed Foods

The Pros of Processed Foods

Meal Planning Workshop Part 2

Meal Planning Workshop Part 2

Meal Planning Workshop Part 1

Meal Planning Workshop Part 1

Honor Your Health with Gentle Nutrition

Honor Your Health with Gentle Nutrition

Blood Sugar Workshop Part 2

Blood Sugar Workshop Part 2

Blood Sugar Workshop Part 1

Blood Sugar Workshop Part 1

Navigating Sweets Around the Holidays

Navigating Sweets Around the Holidays

Feel Your Fullness

Feel Your Fullness

Meal Planning

Nutrition by Addition

Nutrition by Addition

Discover the Satisfaction Factor

Discover the Satisfaction Factor

Challenge the Food Police

Challenge the Food Police

IBS, Galveston Diet, My Intuitive Eating Journey

IBS, Galveston Diet, My Intuitive Eating Journey

Honor Your Hunger

Honor Your Hunger

Excess Protein, Menopause Nutrition, Medications and Weight Gain

Excess Protein, Menopause Nutrition, Medications and Weight Gain

Emotional Eating, Complete vs. Incomplete Proteins, Sleep, and More

Emotional Eating, Complete vs. Incomplete Proteins, Sleep, and More

Using The Blueprint

Using The Blueprint

Meal Planning as an Intuitive Eater

Meal Planning as an Intuitive Eater

Live Trainings

Trainings Library

Sound Bites

All Sound Bites here

Sound Bites

Sports Nutrition in Intuitive Eating

Sports Nutrition in Intuitive Eating

How to Build a Snack Plate

How to Build a Snack Plate

Is it Bad to Eat at Night?

Is it Bad to Eat at Night?

Sweeten the Deal - Are Some Sweeteners Really Better Than Others?

Sweeten the Deal - Are Some Sweeteners Really Better Than Others?

How to Choose What to Eat When You Just Don't Want to Eat

How to Choose What to Eat When You Just Don't Want to Eat

Micronutrient Masterclass Part 3 - Supplements

Micronutrient Masterclass Part 3 - Supplements

Micronutrient Masterclass Part 2 - Minerals

Micronutrient Masterclass Part 2 - Minerals

Micronutrient Masterclass Part 1 - Vitamins

Micronutrient Masterclass Part 1 - Vitamins

Understanding and Honoring Your Cravings

Understanding and Honoring Your Cravings

Should You Be Taking a Protein Supplement?

Should You Be Taking a Protein Supplement?

Why You Always Feel Hungry at Night

Why You Always Feel Hungry at Night

Animal vs. Plant Proteins - Which is Healthier?

Animal vs. Plant Proteins - Which is Healthier?

The Types of Fiber and What They Do

The Types of Fiber and What They Do

How to Choose the “Right” Portion Without Food Rules

How to Choose the “Right” Portion Without Food Rules

The Problem with Cheat Days

The Problem with Cheat Days

Macro Masterclass - Fats

Macro Masterclass - Fats

Macro Masterclass - Protein

Macro Masterclass - Protein

Macro Masterclass - Carbohydrates

Macro Masterclass - Carbohydrates

The Pros of Processed Foods

The Pros of Processed Foods

Overcoming Perfectionism When Deciding What to Eat

Overcoming Perfectionism When Deciding What to Eat

7 Tips for Incorporating Fear Foods Without Binging

7 Tips for Incorporating Fear Foods Without Binging

High Cholesterol and Intuitive Eating

High Cholesterol and Intuitive Eating

Cultivating a Positive Eating Environment (live recording)

Cultivating a Positive Eating Environment (live recording)

Meal Planning Workshop Part 1 (live training recording)

Meal Planning Workshop Part 1 (live training recording)

Honor Your Health with Gentle Nutrition (live training recording)

Honor Your Health with Gentle Nutrition (live training recording)

Navigating Carb Cravings

Navigating Carb Cravings

How to Stop Boredom Eating

How to Stop Boredom Eating

Blood Sugar Workshop Part 2 (live training recording)

Blood Sugar Workshop Part 2 (live training recording)

Why Do I Always Feel Hungry?

Why Do I Always Feel Hungry?

Blood Sugar Workshop Part 1 (live training recording)

Blood Sugar Workshop Part 1 (live training recording)

Handouts

Mineral Sources

Mineral Sources

Vitamin Sources

Vitamin Sources

Macronutrient Sources

Macronutrient Sources

No Prep Snacks

Intuitive Eating Meal Planning Guide

Intuitive Eating Meal Planning Guide

Weekly Meal Plan Template

Weekly Meal Plan Template

Grocery List Template

Grocery List Template

The Pros of Processed Foods eBook

The Pros of Processed Foods eBook

Gentle Nutrition eBook

Gentle Nutrition eBook

Protein Supplement Guide

Protein Supplement Guide

Blood Sugar Imbalance

Blood Sugar Imbalance

The Blueprint Balanced Plate

The Blueprint Balanced Plate

The Blueprint Food Sources

The Blueprint Food Sources

Handouts

Handouts Library

Recipes

All recipes here

All Recipes

Quick Dill Pickles (Quickles)

Quick Dill Pickles (Quickles)

Buffalo Tuna Melt

Buffalo Tuna Melt

Chocolate Chip Zucchini Banana Bread

Chocolate Chip Zucchini Banana Bread

Iced Blueberry Vanilla Matcha Latte

Iced Blueberry Vanilla Matcha Latte

Fudgy Zucchini Brownies

Fudgy Zucchini Brownies

Dairy-Free Coconut Cream Cold Foam Cold Brew

Dairy-Free Coconut Cream Cold Foam Cold Brew

Loaded Hash Brown Patties

Loaded Hash Brown Patties

Cherry Lemon Ginger Twist

Cherry Lemon Ginger Twist

Shrimp and Bacon Garlic Noodles

Shrimp and Bacon Garlic Noodles

Shredded Chicken Enchiladas

Shredded Chicken Enchiladas

Avocado Soft Boiled Egg Toast

Avocado Soft Boiled Egg Toast

Blackberry Basil Mule Mocktail

Blackberry Basil Mule Mocktail

Instant Pot Ham and Bean Soup

Instant Pot Ham and Bean Soup

Sleepy Time Tea Latte

Sleepy Time Tea Latte

11 Easy Chicken Recipes for Weeknight Dinners

11 Easy Chicken Recipes for Weeknight Dinners

Iced Protein Dirty Chai Latte

Iced Protein Dirty Chai Latte

Chicken Thigh Rice Bowls

Chicken Thigh Rice Bowls

High Protein Bone Broth Ramen

High Protein Bone Broth Ramen

Burger Bowls

Chia Seed Pudding Yogurt Bowl

Chia Seed Pudding Yogurt Bowl

Chorizo, Black Bean, and Corn Quesadilla

Chorizo, Black Bean, and Corn Quesadilla

Iced Lavender Matcha Latte with Cold Foam

Iced Lavender Matcha Latte with Cold Foam

Stuffed Baked Potato

Stuffed Baked Potato

Feta and Egg Avocado Toast

Feta and Egg Avocado Toast

Crock Pot Buffalo Chicken Dip

Crock Pot Buffalo Chicken Dip

Buffalo Chicken Quesadilla

Buffalo Chicken Quesadilla

Avocado Egg Salad

Avocado Egg Salad

Hot Honey Cottage Cheese Toast

Hot Honey Cottage Cheese Toast

PB&J Smoothie

Chicken Caesar Wrap

Chicken Caesar Wrap

Blogs

Blog

The Connection Between Energy Drinks and Eating Disorders

The Connection Between Energy Drinks and Eating Disorders

GAHA: The Evidence-Based Response to MAHA

GAHA: The Evidence-Based Response to MAHA

Should You Be Taking a Creatine Supplement? | Dietitian Review

Should You Be Taking a Creatine Supplement? | Dietitian Review

Debunking 4 Cereal Myths as a Registered Dietitian

Debunking 4 Cereal Myths as a Registered Dietitian

The Best Snacks for Eating Disorder Recovery

The Best Snacks for Eating Disorder Recovery

Debunking Dairy Myths as a Non-Diet Dietitian

Debunking Dairy Myths as a Non-Diet Dietitian

Dietitian’s Tips to Raise Your HDL (aka “good” cholesterol)

Dietitian’s Tips to Raise Your HDL (aka “good” cholesterol)

The Best Eating Disorder Recovery Books According to a Dietitian

The Best Eating Disorder Recovery Books According to a Dietitian

Non-Diet Tips for Building Balanced Meals

Non-Diet Tips for Building Balanced Meals

Are Genetically Modified Foods Safe? The Truth About GMOs

Are Genetically Modified Foods Safe? The Truth About GMOs

There is No Such Thing as Empty Calories

There is No Such Thing as Empty Calories

What is Nutrition By Addition?

What is Nutrition By Addition?

Is Coconut Sugar Healthier For You?

Is Coconut Sugar Healthier For You?

How to Choose the Right Milk for You

How to Choose the Right Milk for You

What is Weight Neutrality and Why is it Important?

What is Weight Neutrality and Why is it Important?

10 Easy Tricks to Make Cereal More Filling

10 Easy Tricks to Make Cereal More Filling

Are Electrolyte Drinks Really Worth It?

Are Electrolyte Drinks Really Worth It?

A Weight-Neutral Approach to Improving Joint Pain

A Weight-Neutral Approach to Improving Joint Pain

Managing Your IBS with Intuitive Eating

Managing Your IBS with Intuitive Eating

Do You Really Need an Anti-Inflammatory Diet?

Do You Really Need an Anti-Inflammatory Diet?

How to Stop Hating Photos of Yourself

How to Stop Hating Photos of Yourself

The Ultimate Guide to Artificial Sweeteners

The Ultimate Guide to Artificial Sweeteners

Dietitian's Favorite Meal Prep Tools on Amazon

Dietitian's Favorite Meal Prep Tools on Amazon

7 Reasons Why You Are Overeating and What to Do When You Eat Past Fullness

7 Reasons Why You Are Overeating and What to Do When You Eat Past Fullness

Are You Getting Enough Iron?

Are You Getting Enough Iron?

Are Protein Shakes Really Necessary After a Workout?

Are Protein Shakes Really Necessary After a Workout?

Olipop vs. Poppi - A Dietitian’s Review

Olipop vs. Poppi - A Dietitian’s Review

You Don't Need to Lose Weight Before Vacation

You Don't Need to Lose Weight Before Vacation

“But What if I Need to Lose Weight for Health Reasons?”

“But What if I Need to Lose Weight for Health Reasons?”

Managing Your Diabetes with Intuitive Eating

Managing Your Diabetes with Intuitive Eating