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Project Nutritionist Nutrition education, dietetics, weight loss, sports nutrition, nutrition counseling, nutrition facts

New Jersey & New York Registered Dietitian(RD) with a Master's in Nutrition Counseling, specializing in Weight loss and Medical Nutrition Therapy.

Happy Coptic New Year ✨ ••••••
09/11/2026

Happy Coptic New Year ✨
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08/07/2026

Peanut Butter Chocolate Banana 🍌 Chia Seed Pudding ((no protein powder 😱))
✨ Vegan for Orthodox Christians fasting for St Mary ✨
380 calories, 20 gram protein, 14g fiber

Recipe for 1 —
1 banana
1 cup soy milk
3 tbsp chia seeds
2 tbsp peanut butter cocoa powder mix
1 tsp peanut butter
2 tsp h**p seeds to top it off

Don’t like soy milk? ➡️ use any plant milk
Don’t have peanut butter/cocoa powder mix? ➡️ use peanut butter and a cocoa powder (or a chocolate protein powder for even more protein!!)

The protein is mostly coming from the seeds, soy milk, peanut butter powder… This was so yummo let me know if you try it!

05/12/2026

Dietitian Makes Egyptian Hawawshi with Tzatziki 🇪🇬🔥
Easy, Lean, & High Protein 👏👏

🧑‍🍳Mix—
1 lb ground beef 93/7
🧂 salt & pepper
🧅 1 small onion & 2-3 sweet peppers(finely chopped),
🧂 1 tsp garlic powder, 1 tsp onion powder 1 tsp paprika, 1/2 tsp cumin (or just measure ALL with your heart)
🍃 parsley (I used dry but I think fresh could be better)
Optional: all spice & 1 tbsp tomato paste, I did not use and it was still good 👍

🍞 Stuff the pita and brush both sides with olive oil

⏲️Place in oven at 400° for 20-25 mins flipping half way through

🫙While that cooks make your tzatziki sauce
-1 cup Greek yogurt
-1 tbsp Olive oil
-Dill
-Salt Pepper
-1/2 Lemon
Optional: finely chopped Cucumber
Taste test to make sure it’s yummo 👌

🥒 Pair with veggies and ✨ enjoy ✨

copticorthodox

Eat High Fiber EVENNN during the Holy 50 days •🍎 Most of my current patients are orthodox Christians, and common concern...
05/04/2026

Eat High Fiber EVENNN during the Holy 50 days
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🍎 Most of my current patients are orthodox Christians, and common concern I hear right now is constipation, likely because people are just tired of eating fruits and veggies from the fast lol
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🍎 But it’s STILL important, fiber protects us from disease, helps with weight loss, reduces cholesterol, so much more
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🍎 Eat your fruits and veggies and pair it with cheese or something non vegan to make you feel better! lol
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🍎 🍏 Currently accepting a few more 1 on 1 patients for weight loss, INSURANCE ACCEPTED! DM if interested 🥰

04/28/2026

Living in an ingredient household you have to make everything from scratch 🤪 IYKYK

Did you know there’s actually benefits to living in an ingredient household?!

When you have a bunch of ready to eat snacks everywhere you’re more likely to mindlessly eat and increase your caloric intake, but when you have just ingredients you’re more likely to snack more on Whole Foods 🍎🍏and less on ultra processed foods, increasing your fiber and managing portion control!

one thing I teach my weight loss clients in revive is to not even buy FUN foods, and if you do, make sure it’s single portioned so you’re not mindlessly snacking all the time

Do you live in an ingredient household?!

Orthodox Christians entered Holy Week this week 🙏✝️ I know many of you celebrated Resurrection last Sunday, but we follo...
04/07/2026

Orthodox Christians entered Holy Week this week 🙏
✝️ I know many of you celebrated Resurrection last Sunday, but we follow a different calendar—so our Holy Week began this week

✝️Whether your spending most of your time in church or live streaming the services food (for sure) is the last thing on your mind

But having simple things prepared this week can help you attend services on time, save money, and avoid eating fast food —- these are some the meals I prepped this week

✨ At the same time- there are some traditions I LOVE, like falafel sandwiches after Good Friday services (my favorite), nabat soup(symbolizes new life and resurrection), and so so much meat 🤪 after church on Saturday

✨ Reminder that 1 week will never derail your progress 🙏
Have a blessed Holy Week 🙏🙏

04/01/2026

How to read a food label 101 … in a nut shell 💫 I posted this a year ago so I figured it would be a good reminder!

✨ the 5/20 rule is a quick guide to help you get an understanding on how to read a food label.
✨ 5% DV or less is considered LOW. Nutrients you WANT to be low are saturated fat, sodium, added sugars
✨ 20% or higher is considered HIGH. Nutrients you want to be high are things like vitamins, fiber, protein…

✨ And just to keep it in the spirit in lent, when you’re looking at the ingredients to see if something is vegan, if it says made in a facility with dairy that is just listed there for cross contamination purposes for allergies, doesn’t mean it has it in it!
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Week 5 of Lent ✨ Jesus Heals a Paralyzed Man 🙏Grocery list & Meal ideas inside>> SAVE this for later ••••••
03/23/2026

Week 5 of Lent ✨ Jesus Heals a Paralyzed Man 🙏
Grocery list & Meal ideas inside>> SAVE this for later
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03/19/2026

High Protein Avocado Toast for Orthodox Lent 🥑

🍞 Whole Wheat Sourdough bread by ~5g protein
🥑 3/4 avocado ~ 2g protein
🫘 1 cup kidney beans ~15g protein (and you don’t even taste it!)
🔥 I added chilli flakes and hot honey, other options can be arugula, cucumber slices, spinach etc

💭 Did you know your usual avocado toast will only keep you full for 2-3 hours, but adding beans to it (bc of the fiber, protein, & calories) can keep you full for up to 5 hours?! Such a game changer and I can neverrrrr have avocado toast another way lolol

Dietitian Approved Snacks, Vegan for Orthodox Lent✨save this for later ✨ •••••••
03/11/2026

Dietitian Approved Snacks, Vegan for Orthodox Lent
✨save this for later ✨
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