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The Perfect Pear

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meal prep recipes

Healthy Beef Chili Recipe

Crispy Roasted Broccoli

Meal Prep for Beginners

Kale Caesar with Crispy Chickpeas

Instant Pot Shredded Chicken

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About Me

Hi! I'm Lauren. As a dietitian, my goal is to provide you with nutrient-dense recipes that taste good with a sprinkle of indulgent recipes because I'm all about balance.

Along with delicious recipes, I love sharing my nutrition knowledge, tips, and tricks. And some fun travels I've had along the way. I'm so glad you're here!

Get my FREE Meal Prep Workbook!

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theperfectpearr

Performance Dietitian | Recipe Developer | Content Creator

CHOCOLATE CHIP MUG CAKE ✨ Okay this is one of m

CHOCOLATE CHIP MUG CAKE ✨

Okay this is one of my favorite recipes I’ve made so far and you neeeeed to try it 🥹

It’s a single-serving, flourless, soft, and absolutely delicious chocolate chip cake. And it has 9g protein and 4g fiber 😎👏🏼

Full recipe is at the link in @theperfectpearr bio! It’s the perfect Valentine’s Day recipe too ♥️

#chocolatechipcake #flourlesscake #healthierdessert #mugcake #foodphotographycorner #dietitianeats #foodtographyschool #valentinesdayrecipes #glutenfree

MEAL PREP EQUIPMENT ✨ There are so many great t

MEAL PREP EQUIPMENT ✨

There are so many great tools to utilize when meal prepping and these are just a few of my favorites!

1️⃣ Baking sheets - most people already have these and may not see them as meal prep tools but we constantly roast veggies on them! You can also roast potatoes, meat/fish, etc.
2️⃣ Sous vide - we’ve been using this for about a year now and are obsessedddd. We love cooking meat in it because it’s so hard to overcook! Search “pork tenderloin” at the link in @theperfectpearr bio for my recipe! 🙂
3️⃣ Pressure cooker - being efficient while meal prepping is key and a pressure cooker is just that. I love making meat (search “instant pot shredded chicken” on the site linked in @theperfectpearr bio!) and soups (search “chicken sausage and kale”) 😎

Comment below or shoot me a DM if you want to see more of my favorite meal prep equipment!

#mealprepping #dietitiantips #nutritiontips #cookingathome #kitchenequipment #bakingsheets #sousvide #pressurecooker

MEAL PREPPING TIPS ✨ If meal prepping is overwh

MEAL PREPPING TIPS ✨

If meal prepping is overwhelming or seems like a lot of work, you’re not alone. So many people I talk to don’t know where to start or how to make it easier.

If that sounds like you (or you just want to make things easier 🙋🏻‍♀️), I got you:
1️⃣ Washing and cutting veggies ahead of time is a biggg time saver on the back end! Plus there are some veggies that just taste better freshly cooked (hello brussels sprouts 👋🏼).
2️⃣ Pre-cut/cleaned produce is a hassle-free way to save time! We constantly buy things like garlic that are already cleaned and ready to use 🙌🏼
3️⃣ Freezing any leftovers from the week or prepping extras for the future (like when traveling) comes in handy. I’ll double a recipe when we have a trip coming up so we have extras in the freezer for when we come back!
4️⃣ Frozen produce can be just as good as fresh! I always recommend keeping some frozen veggies on hand to throw into stir fries, noodle dishes, and to just have as a side.
5️⃣ Using recipes that overlap ingredients is a great way to save time. Check out my “basic chicken 3 ways” post a few posts back for some ideas!

SAVE this post for when you need some meal prep motivation or SHARE with someone who may need some inspo! 🤍

#mealprep #nutritiontips #mealpreplife #howtomealprep #cookingathome #dietitianlife

VEGGIE FRITTATA ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Break

VEGGIE FRITTATA
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Breakfast is one of the hardest meals to get veggies plus most of us may not have time to make a full breakfast every morning (if you do, tell me your secret 🤣).
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I love this frittata because it’s:
• packed with veggies (aka fiber, vitamins, minerals, antioxidants, etc)
• high in protein (I snuck a secret ingredient in in addition to the eggs)
• so easy to make
• tastes DELICIOUS
• and makes a GREAT meal prep recipe!
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PRO TIP: make this ahead of time, cut into individual pieces and place them in containers with a carb (like fruit, potatoes, oatmeal, whole grain pancakes/waffles, breakfast bread*, etc), and store in the fridge for the easiest yet nutritious grab-and-go breakfast!
*I highly recommend my easy healthier banana bread, zucchini breakfast muffins, carrot cake breakfast cookies, or double chocolate zucchini bread if you need some ideas 🤪
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Get the full recipe by clicking the link in @theperfectpearr bio!
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#veggiefrittata #frittatarecipe #breakfast #mealprep #veggierecipes #dietitianeats #easyrecipes #breakfastfrittata

BALANCED MEALS ✨ As a registered dietitian, I o

BALANCED MEALS ✨

As a registered dietitian, I often get asked what meals should look like. These are the 5️⃣ components I look for (in no particular order):
1️⃣ Color - variety is great here! Fruit & veggies provide so many vitamins, minerals, antioxidants, fiber, & more!
2️⃣ Lean protein - this keeps us fuller longer & helps us maintain muscle mass. My go-to options are chicken breast, fish, shrimp, turkey breast, lean beef/pork, & low-fat dairy like Greek yogurt!
3️⃣ Complex carbs - these are essentially carbs with fiber in them, which also keeps us fuller longer (compared to more simple carbs, which still have a time & place!). Think whole wheat/grain products, brown rice, beans, oats, quinoa, etc!
4️⃣ Flavor - bland food just isn’t fun so you gotta add some flavor! Seasonings, salsa, sauces (check ingredients!), or a sprinkle of cheese are all great.
5️⃣ Unsaturated fats - these include olive oil, avocados, nuts/nut butters, seeds, olives, etc!

Including these things will result in a balanced, filling meal 🤓 My FREE meal prep workbook ensures you have all of these in your meals so you don’t even have to think about it - snag it at the link in @theperfectpearr bio!

#registereddietitian #mealprepping #balancedmeals #dietitianeats #dietitiantips #nutritiontips

BASIC CHICKEN 3 WAYS ✨ A common response I get

BASIC CHICKEN 3 WAYS ✨

A common response I get when talking about meal prepping is, “I just can’t eat the same thing every day.” And I totally get this. Eating the same thing over and over gets old quick.

But meal prepping doesn’t have to be the same old chicken, rice, and broccoli (notice I used chicken and rice in 2 of the examples above!).

Making “staple ingredients” like a simple chicken, veg, and starch allows you to switch things up when you feel like it but with food you already have on hand! My favorite ways to spruce up the basics:
• Add a different sauce or seasoning
• Make a quick soup by combining the ingredients and adding chicken broth, frozen veggies, beans, etc.
• Throw the protein + veggie into a tortilla, sprinkle some cheese, & make a quesadilla
• Heat up sesame oil in a pan & make a stir fry
• Make a sandwich or wrap with the protein, leafy green of choice, cheese, & whatever condiments you like with the veggies and starch on the side!

The options are endless here, the key is to think outside of the box and get creative 🤗 (and don’t forget to freeze any leftovers - you never know when they could come in handy!)

Follow @theperfectpearr for more nutrition tips & healthy recipes! And don’t forget to snag my FREE meal prep workbook at the link in bio! 🥳

#mealprep #chickenbreast #mealprepideas #mealpreplife #recipeinspo #registereddietitiannutritionist #dietitianeats #dietitianapproved #dietitianlife #mealprepinspo #dinnerideas #lunchideas #nutrition #nutritiontips #healthyeating

NEW ✨ Chicken sausage & kale soup! This soup i

NEW ✨ Chicken sausage & kale soup!

This soup is hands down Zach’s favorite recipe I make and for good reason: it’s PACKED with flavor, fiber, and protein, so it’s the perfect cold-weather meal 🤩 plus it’s quick to make, reheats well, and is easy to make in bulk soo the perfect meal prep recipe!

Add this to your recipe lineup and get the full recipe by clicking the link in @theperfectpearr bio!

#kalesoup #chickensausage #wintermeals #dinnerrecipes #mealprep #instantpotrecipes #pressurecooker #souprecipes #healthyrecipes #weeknightmeals #easydinners #mealinspo #dietitianapproved #soupideas

BENEFITS OF MEAL PREPPING ✨ There are so many,

BENEFITS OF MEAL PREPPING ✨

There are so many, but just to pick a few (hint: @livgoldin is going to post a few more that you should check out!!):

1️⃣ TIME - yes, it can be a lot of time upfront. But if you can chop all your veggies at once when you already have the cutting board and knife out, isn’t that faster than breaking it all out (and washing it) every night?! Not to mention everything is cooked, all you have to do is warm it up 🙌🏼

2️⃣ DIET QUALITY - generally speaking, eating meals at home will improve the overall nutrient density of your diet. Meal prepping = eating out less = more nutritious foods consumed (not to mention 💵 saved)!

3️⃣ IMPULSIVE CHOICES - similar to the point above, if we have prepped food in our fridge, we’re more likely to choose that over something a little more convenient when we have nothing ready to grab 🍎🥒🍇🥕

If the thought of prepping is overwhelming, I highly recommend you check out my FREE meal prep workbook that will guide you through the entire process 🤗 Link in @theperfectpearr bio!

#mealprepping #mealpreplife #mealprepideas #dietitianapproved #registereddietitian #eatrightpro #eatrightnc #nutritiontips #healthyeating #healthyrecipes #healthyhabits #mealpreptips #mealplanning

SHREDDED CHICKEN ✨ One of my go-to meal prep re

SHREDDED CHICKEN ✨

One of my go-to meal prep recipes for many reasons:
1️⃣ It’s easy. Like so easy
2️⃣ It’s versatile. You can add any sauce or seasoning to switch it up!
3️⃣ It’s a great lean protein to add to salads, grain bowls, soups, etc
4️⃣ It tastes delicious! Pro tip: store the chicken with some of the juice to keep it nice and juicy 😎

To get the full recipe, click the link in @theperfectpearr bio & search “chicken” on the site! And don’t forget to snag my FREE meal prep workbook while you’re there 🤩

#shreddedchicken #instantpot #mealprep #mealpreprecipes #mealprepchicken #mealprepprotein #nutritiontips #registereddietitian #eatrightnc #dietitianapproved #dietitianeats #dietitianlife #weeknightmeals #easyrecipes #easydinnerrecipes #howtomealprep

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