Sarah Williams, MS, RDN

My favorite way to show my love to someone is making food for them 🤪 If you have someone in your life who is experiencing a major life change such as having a baby, going through a loss, studying for a major exam, starting a new job, etc - making freezer meals is a GREAT way to help them out in such a difficult transition time. I know I hate thinking about what to make for dinner or snacks even when I have nothing going on in my life, so I know that feeling is even larger during those times! For some easy meals to make for them, I made: - Breakfast Casserole - Protein Energy Bites - Chicken Pot Pies - Southwest Taco Casserole - Cookies (bc duh) Most casseroles bake around 375-400 for about an hour or so. Just make sure to heat until 165F! #mealprep #postpartum #food #highprotein #cooking #EasyRecipes

It's like avocado toast but ✨elevated✨ #Recipe #EasyRecipe #mealprep #food #dinnerfood #cooking #breakfast

Lmk if this helps! #wren #protect #protectourkids

Before y’all come from me - yes I clipped the video down because a 4 minute video of me pouring ingredients is boring. But I promise I didn’t touch the timer, scouts honor 🫡 You’ll Need: - 2 cups instant white rice - 1 can cream of chicken - 1 can rotel, not drained - 1 frozen bag of fire roasted corn - 1 frozen bag of fire roasted peppers & onions - 1 fajita seasoning mix - 1 cup sour cream (or plain Greek yogurt) - 1.5 lbs shredded chicken (I used rotisserie) - 1.5 cups chicken broth - 8oz shredded cheese You’ll Need To Do: - Preheat oven to 350. - Mix all ingredients together, except cheese, in a bowl. - Add to casserole dish sprayed with nonstick spray. - Cover casserole with cheese. Cover dish with tin foil. - Place in oven about 35-45 minutes. #mealprep #EasyRecipe #dinnerrecipe #recipes

Could this be the ultimate ✨girl dinner✨?! Paired with a Diet Coke? Chefs kiss 😚 🤌 Thank you to @Low carb mama for this fantastic recipe! You’ll Need: - 20oz canned chicken, drained - 1/2 cup grated Parmesan cheese - 1 large egg - Garlic powder, onion powder, red pepper flakes - 1 bag of Caesar Salad - Caesar dressing - breadcrumbs You’ll Need To Do: - Preheat oven to 375F. - Add chicken, grated cheese, egg, and spices into a mixing bowl. Mix together to have everything incorporated. - Get a parchment lined pan. Add your chicken onto the pan. “Smoosh” into a pizza, about 1/2 inch thick. - Place into oven for about 40 to 45 minutes. - Prepare your Caesar salad in a mixing bowl to your liking. - Once crust cooking is done, take it out of the oven. Add caesar dressing onto crust. Add salad evenly on top. - Enjoy!! Best served with a Diet Coke and maybe even a side of fries 😉 #cooking #pizza #EasyRecipes #dinnerrecipes #food #Recipe

I guess “nugget shaped” is subjective 🤷‍♀️ mine looked a little bit like cookies, but they tasted great! You’ll Need: - 1 lb ground chicken, cooked - 1 head of broccoli - 1/4 cup cheese - 2 eggs You’ll Need To Do: - Preheat oven to 400F. - Add all ingredients into a food processor or strong blender. Process for about 30 seconds. - On a parchment lined sheet pan, Take a scoop of the chicken mixture, inform to a nugget (or whatever shape you want) . Repeat until mixture is gone. - Place in oven 15-20 minutes! - I like to dip mine in ranch 🤗 #food #EasyRecipe #easydinner #toddlermeals #dinnerrecipe #Recipe

You asked…… I attempted to explain my eyeliner routine 😅🤣 No makeup influencer by any means, but a girls girl always share her secrets 🫶 #makeup #Vlog #makeuptutorials #eyelinertutorial

Quick, easy, and getting some protein in the first thing in the morning! You’ll love this panCAKE in a bowl 🥣 You’ll Need: - 1/3 cup Kodiak Pancake Mix - 1 egg - 1/2 banana - 1/3 cup milk of preference - preferred toppings such as strawberries, bananas, peanut butter, and syrup. You’ll Need To Do: - Mix all ingredients except toppings into a bowl. Mash the banana up to your preferred consistency! Place in microwave for 3 minutes. - Top with whatever you want! - Enjoy! #breakfast #highprotein #mealprep #EasyRecipes #easymeals

Sheet 👏 pan 👏 dinners 👏 are 👏 LIFE You’ll Need: - package of chicken tenderloins - broccoli head, chopped - 2 to 3 carrots, chopped - bell pepper, chopped - 2 Tbs olive oil - 1 Tbs soy sauce - 3/4 cup teriyaki sauce - garlic powder & onion powder - whatever carb you want (ramen, udon, rice, etc) You’ll Need To Do: - preheat oven to 400F. - put all veggies in a mixing bowl, drizzle with olive oil and soy sauce, and season with garlic powder. Add to one side of a parchment lined sheet pan. - add chicken in the same mixing bowl. Add teriyaki sauce, and season with garlic powder and onion powder. Mix all together to coat evenly. - place on the other side of the parchment lined sheet pan. Evenly distribute the chicken so they can cook evenly. - place in the oven for 25-30 minutes. - make your preferred carb! #cooking #EasyRecipe #dinnerrecipe #recipes #Recipe

And by “sick”, I mean I’m just allergic to the state of Texas in the spring 🫠🤧 But have no fear, this soup will cure 😌 You’ll Need: - 2 Tbs olive oil - 1 loosely chopped onion - 3 celery stalks, chopped - 1/2 cup carrots, chopped or shredded - 5-6 cloves fresh garlic (or jarred, you do you) - handful of fresh thyme - 6 cups chicken bone broth - 2 cups cooked rice - 1 lb shredded chicken - salt, pepper, and better than bouillon seasoning (or whatever you prefer) You’ll Need To Do: - In a pan over medium high heat, add some olive oil. Add in veggies and garlic. Allow to sauté and be friends for about 5/10 minutes. - Add in chicken bone broth. Add in fresh thyme. Then turn heat up to high and get pot boiling. Once boiling, reduce heat to simmer and allow soup to simmer for about 15 minutes, covered. - Once that is done, remove thyme stems. Use an immersion blender to blend everything until smooth. If you don’t have one, you can use a regular blender (just be careful, it’s hot!). - Add in rice and chicken to soup. Season to taste preferences. - Heat until chicken is warm. - Enjoy! #souprecipe #EasyRecipes #dinnerrecipe #food #cooking #kitchenhack

✨throwback recipe ✨ because I’ve been enjoying some time with my parents being in town and I haven’t had time to film content - nonetheless, this recipe is a staple and is always a delicious option 🫡 You’ll Need: - 1/2 white onion, chopped - 1 pint cherry tomatoes, halved - minced garlic - 2-3 skinless chicken breasts, chopped - 1 lb dry linguine pasta - 2 Tbs olive oil - 1 cup chicken stock - 2 cups water - garlic powder, onion powder, paprika, red pepper flakes, basil, salt & pepper You’ll Need To Do: - Add onion, garlic, tomatoes, chicken to a pan. (Doesn’t need to be heated up yet.) - Add dry pasta (can break it in half if need be) to the pan. Drizzle olive oil on ingredients. Season and measure with your heart with above spices. - Add water and chicken stock to pan. - Cover pan. Turn heat to medium high and get it boiling. After about 10 minutes, uncover and stir everything together. - Cover again and cook until liquid is almost gone. - Top with freshly grated Parmesan cheese! Enjoy! #dinner #dinnerrecipes #EasyRecipes #cooking #mealprep #EasyRecipe

Spoiler alert: the only thing she ate was the Mac & cheese. You win some, you lose some. #funny #nutrition #food #toddlermeals #toddlerfood #balanced

Guys - THIS IS SO EASY AND SO GOOD! 🤯 My husband went back for thirds 🙌 You’ll Need: - 14.5 oz of your favorite pasta - 1 lb shredded chicken - 1 cup favorite marinara sauce - 2 cups mozzarella and Parmesan cheese, shredded - 2 Tbs butter - 3/4 cup Panko breadcrumbs - garlic powder & parsley You’ll Need To Do: - Preheat oven to 375. Cook pasta according to the package. - Spray a casserole dish with nonstick spray. Add in drained and cooked pasta. - Add in shredded chicken. Add marinara sauce. Mix together. Add in 1 cup of cheese and mix in as well. - Add remaining cheese on top. - Melt butter in a small dish and add in panko breadcrumbs. Add garlic powder and parsley. Mix together. - Add breadcrumbs on top of casserole. Evenly distribute it. Place casserole in oven for about 15 minutes until breadcrumbs are golden. #EasyRecipe #dinnerrecipes #recipeshare #cooking #food

Did you know about CSA programs? Well now you do! CSA programs, short for Community Supported Agriculture, connect consumers directly with local farms, fostering a sustainable relationship where members receive fresh produce regularly, often through subscription or membership models. It’s a great way to support local farmers and also benefit by getting loads of produce! #farmersmarket #food #nutrition #health #wellness

Super simple, high protein, and quick to make - probably one of my favorite meals 🤩 You’ll Need: - 2 lbs ground chicken - 1/3 cup cottage cheese - 1/2 cup buffalo sauce - 2 tablespoons ranch seasoning - garlic powder, onion powder, salt and pepper - mozzarella cheese - preferred bread (I used pita) - toppings like red onion, green onion, ranch, etc You’ll Need To Do: - Add chicken to a pan over medium high heat with some oil or nonstick spray. Season with above seasonings. - Once chicken is about 70% cooked, add in cottage cheese, ranch seasoning, and buffalo sauce. Mix everything together and allow to chicken to finish cooking. - Place your bread onto a baking sheet sprayed with nonstick spray. - Once chicken is done cooking, add on top of your bread. Sprinkle with cheese. - Place in oven at 400F until cheese is melted (about 4-5 minutes). - Add your preferred toppings! #dinner #EasyRecipe #dinnerrecipe #recipes #cooking #highprotein

We dont fear monger on this page ☝️ #nutrition #health #Fitness #dietitian #health #education

POV: you remember you have freewill and can make this at any time #snacks #snackrecipe #EasyRecipe #recipes #food

Happy first day of National Nutrition Month! 🥒🍓🫐 Let’s celebrate by making this delicious and nutritious meal! You’ll Need: - 1 package of frozen peeled, deveined, and tail off shrimp - 3-4 large cucumbers - About 2 cups of cooked rice - 1 package of imitation crab - 2 oz cream cheese - 2ish tablespoons Kewpie mayo - garlic powder, onion powder, chile powder, salt and pepper You’ll Need To Do: - Thaw your shrimp according to the package. Add to a mixing bowl. Season and measure with your heart with above seasonings. Mix together. Add to a pan with some oil, on medium high heat. Add shrimp and cook until pink. Set aside. - Peel cucumbers (optional). Cut in cucumbers in the middle, and then the middle again of the smaller cuts. - Scoop out seeds and center with a spoon to create a “boat”. - Combine rice, crab, cream cheese, and mayo in a mixing bowl. Mix together. Add rice mixture into cucumber boats. - Top cucumbers and rice with shrimp. - Top with Sriracha and shrimp sauce. Enjoy! #cooking #food #EasyRecipe #dinnerrecipe #recipeshare #recipes

Normally, I’m a bit wary on reviewing peoples “what I eat in a day” videos, because there can only be so much said within 1 minute and 30 seconds. However, when a follower approached me with this video, I felt led to review it just because of the persuasion she was trying to portray on “ if you eat like this, then you will weigh less”. I truly believe in bodily autonomy and that is a huge part in everybody’s nutrition. However, when a diet like this is going viral, I feel, as a registered dietitian, that it’s my responsibility to warn against possible adverse effects that could happen by partaking in a diet similar to this. Even though she consumed an adequate amount of calories, I was not a fan of the macro-distribution throughout the day. For the general population, a diet this high in carbs and that low in protein and fat, would result in not feeling the best due to blood sugar dips and highs. Even though she’s eating a quite a bit of fiber, the blood sugar still needs proteins and fats to help regulate it. Not to mention if you struggle with insulin resistance or have diabetes, this diet could have even more negative effects. Don’t get me wrong, I’m not negating the fact that she’s eating a ton of micro nutrients and fiber! I love that. However, we don’t have to have an all or nothing mentality. A healthy, balanced and a well-distributed macro-distribution throughout the day can help maintain a good blood sugar balance, as well as feeling satiated. #nutrition #health #Fitness #whatieatinaday #WIEIAD #review #education

DISHIN’ NUTRITION COMING SOON! 🥹🎧❤️ @Dishin’ Nutrition Podcast - same handle on IG!