PB Sea Salt Protein Cookies


  • 1 cup coconut flour
  • 1/2 cup vanilla protein powder
  • 2 tbsp tapioca flour
  • 1/2 cup coconut sugar
  • 1-2 eggs
  • 1 tsp baking soda 1/2 tsp sea salt
  • 3/4 cup 100% peanut butter or Nuts ‘n More (my favorite)
  • 3 tsp vanilla 1/2 cup maple syrup or honey
  • Pinch sea salt for topping

Use my discount code 143 NWW for 15% off Nuts ‘n More nut butter products!


  • Preheat your oven to 365 degrees
  • Add your dry ingredients to a medium mixing bowl & whisk.
  • Add wet ingredients to your dry ingredients and mix until smooth. Roll into 10-12 cookies!
  • Place on parchment paper and bake in the oven for 13-15 minutes.
  • Remove from the oven and let cool. Drizzle PB/honey & add sea salt!


Download other breakfast recipes for busy families here!

Autumn’s Avocado Quinoa Salad

Summer Avocado- Quinoa Salad

  • 1/4 c cooked quinoa 
  • 1 avocado 
  • 1 cup raw spinach 
  • 1/2 c arugula 
  • 4 baby tomatoes 
  • 5 lemon pepper shrimp 
  • *dressing of your choice 
  • *Add grilled chicken, steak, tofu, or a protein source of choice for more protein!!


  1. Bring a pot of water to a boil
  2. Add dry quinoa to water. Cover pot.
  3. Set quinoa to simmer for 10-13 minutes.
  4. Add spinach, arugula, tomatoes, shrimp, and cut avocado to a bowl.
  5. Strain quinoa. Measure out 1/4 c of cooked quinoa for salad.
  6. Add quinoa to the bowl of ingredients. 
  7. Mix bowl well!
  8. Add dressing of choice and enjoy!

Nutrition Facts:

Overall: 508 calories 47 g carbs 31 g fat 15 g protein

  • Shrimp 21 kcal, 0.3 g carb, 0.3 g fat, 4.1 g protein
  • Avocado 240 kcal, 12.8 g, 22 g fat, 3 g protein
  • Quinoa 170 kcal 27 g carb, 3.5 g fat, 7 g protein
  • Spinach 10 kcal, 1.5 g carb, 0 g fat, 1 g protein
  • Arugula 2 kcal, 0.4 g carb, 0.1 g fat, 0.3 g protein
  • Tomatoes 4 kcal, 1 g carbs 0 g fat, 0.1 g protein


60 kcal 4 g carbs 5 g fat 0 g protein

Autumn M. Bartlett, MSC, RD, LDN

Autumn Bartlett, RD, LDN is a graduate of the University of Florida. Autumn was most recently a sports dietitian for the University of Alabama and was previously employed at Florida Atlantic University. Autumn is a twin and an older sister. Autumn is currently pursuing her master’s in Sports Nutrition.

Previously, Autumn represented Florida at the SEC Cross Country Championship and South Regional Championship in 2017. Her nutrition specialties include sports nutrition for all athletes but especially XC/TF,  fat loss, muscle gain, disordered eating, gluten allergies, and other food sensitivities working closely with families on meal prepping, hormone health, obesity, and women’s health. 

Apply for coaching here or book a FREE discovery call with Autumn to answer any questions on our coaching services!

Easter Egg Fruit Cookies

Easter Fruit Cookies


  • 1/4 cup softened butter

  • 3/4 cup Swerve sweetener

  • 1 teaspoon almond extract

  • 2 whole eggs

  • 2 cups almond flour

Cream cheese will serve as frosting and add your favorite fruit! *I highly recommend adding a little mixed berry jam before adding the cream cheese to the cookie for extra fruity flavor!


  1. Preheat the oven to 350 F.
  2. Using a hand mixer or stand mixer, beat together Swerve and butter until creamy (about 2 minutes). Then add the eggs one at a time and mix until smooth.
  3. Add almond extract.
  4. Add in almond flour slowly and mix until well incorporated.
  5. Scoop out the cookie batter onto a sheet pan into 15-20 cookies. (you can use Easter Egg cookie cutters)
  6. Bake for 15-18 minutes until the bottom is browned and the edges are crispy.


Raspberry Chocolate Almond Bark


  • 1 cup slivered almonds
  • 1.5 cups Greek yogurt (non-fat)
  • 1.5 cup raspberries
  • 1 oz dried strawberries
  • 1 tbsp honey
  • Pinch of sea salt
  • 1 tbsp chia seeds (optional)
  • 1 cup of white or dark chocolate


  • Add Greek yogurt into a bowl + 1/2 cup crushed almonds or almond slivers (Set aside remainder for topping)
  • Crush 4 oz of raspberries with a cup or mash with a fork to reduce into specs as pictured. Add dried strawberries to the mixture.
  • Melt chocolate in the microwave then add into the mixture (you can also choose to set aside more choc/choc chips to sprinkle on top)
  • Add in chia, and honey and mix until well combined with yogurt + fruit.
  • Spread the yogurt mixture on a baking sheet evenly.
  • Sprinkle sea salt + remaining raspberries + crushed almond slivers on the yogurt spread.
  • Place the baking sheet in the freezer for 2 hours or until it’s fully frozen. **Cut into 12 even bark bite servings using a pizza cutter or knife.

Nutrition per serving:

Roughly 128 calories | 7g fat | 12 g carbs |6 g protein


Download the recipe card HERE

Avocado Egg Boat Bowl


  • 4 Eggs
  • Chives
  • Cayenne pepper
  • 1/2 teaspoon sea salt
  • Lemon zest


  1. Preheat oven to 420 degrees
  2. Cut avocados in half, remove the pit and place avocado halves on a sheet pan fit for roasting.
  3. Crack the eggs into the avocado space where you removed the pit.
  4. Roast for roughly 20-minutes. Remove from oven and season with chives, cayenne, and sea salt. Zest of lemon over the top as well as the salad to be served with olive oil or vinaigrette of choice.
  5.  Serve with a salad or lean protein and mixed greens. My suggestion: (Chickpea, quinoa, spinach, radish, cabbage, edamame, diced peppers, sliced Roma tomato,  feta cheese, 2 oz of grilled chicken or flank steak with grated black pepper)

The recipe serves two!

Make sure to always power up your day with protein and produce at the very least along with plenty of quality carbohydrates to support good energy levels, and fight the risk of disease!

Looking for quick meals and snacks for your young athlete or busy lifestyle? Check out one of our popular, “no cooking required” blogs for athletes!” Wendi also provides several gems in our most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.

In good health and wellness,

Wendi Irlbeck, MS, RDN, LD, CISSN

Wendi Irlbeck, MS, RDN, CISSN is a registered dietitian nutritionist and performance coach. She utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services and on-site nutrition counseling. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment here.

 Testimonials of Wendi’s expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow Wendi on TwitterFacebook, and Instagram for more nutrition information. 

Pumpkin Trail Mix 🎃


    • 4 cups popped pop corn
    • 1/4 cup roughly chopped cashews
    • 1/4 cup dried cranberries
    • 3 tablespoon pumpkin seeds
    • 3 tablespoons chocolate chips
    • 2 tablespoons oats
    • 3 tablespoons melted coconut oil
    • 2 tablespoons honey
    • 1/2 teaspoon cinnamon


  • Place popcorn, cashews, cranberries, pumpkin seeds, chocolate chips and oats in a large bowl.
  • Pour melted coconut oil on top and toss until well combined.
  • Drizzle honey on top and mix gently until coated.
  • Season with cinnamon and serve.


Meal Prep Tip! Trail mix is a great on the go snack and can be easily made in the comfort of your home. Try adding pumpkin seeds to get in the spirit of fall and optimize your nutrition! Pumpkin seeds are high in omega 3 fatty acids which can help athletes with inflammation. Pumpkin seeds are a primary fat source that also contain 10g of protein, and 2 g fiber per 1/4 cup! Air popped Popcorn is a whole grain containing fiber with a serving size of 3 cups containing 3-5g of fiber. Air popped Popcorn is a great substitute for potato chips. 

Looking for quick meals and snacks for your young athlete or busy lifestyle? Check out one of our popular, “no cooking required” blogs for athletes!” Wendi also provides several gems in our most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.


In good health and wellness,

Sydney Mink, MS, RD, LDN


Sydney earned her MS from Illinois State University! She is passionate about sports nutrition and fueling adequately to perform at an elite level. Sydney was a First-team All-American athlete who competed at the Olympic Trials in the Discus throw. She is passionate about building muscle mass and fueling to have optimum energy, reduced injuries, and a positive relationship with food. Sydney uses an intuitive eating approach to empower individuals to understand one’s bodies for sustainable eating habits that can optimize athletic performance and improve day-to-day functioning. She played basketball, volleyball, softball, golf, and soccer and competed in track throughout her life. Sydney has experience coaching Division 1 track and field throwers. Sydney was recently married and moved near Iowa City, Iowa. She enjoys playing with her dogs, trying new restaurants, and traveling with her husband. She enjoys disputing myths about diet culture and aims to help clients find a positive relationship with food by following the gentle nutrition concept of intuitive eating.

To book a discovery call with Sydney to discuss your goals click the Booking Link!


 Testimonials of Nutrition with Wendi’s team expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow along on TwitterFacebook, and Instagram for more nutrition information. 

Spinach Protein Pancakes


  • 1 Cups Kodiak Cake Pancake Mix
  • 1 Cups Fairlife (skim or low-fat)
  • 2 whole eggs
  • 2 Cups spinach (blended or shredded via food processor)
  • 1 Scoop Vanilla Whey Protein Powder (recommend Bipro)
  • 2 Tbsp. PB2 Powder or Nut’s n More powdered nut butter replacement (use code 143 NWW for 15% off)
  • 1 Tbsp almond flour
  • 1 teaspoon baking soda


  • Mix all ingredients together and whisk thoroughly or blend in a blender
  • Preheat the skillet and spray with desired cooking spray.
  • Pour pancake mix to desired 3-4 inches in diameter.

**Recipe yields 10 small pancakes


Spicy Sweet Potato Bison Sliders

Spicy Bison Burgers

  • 1 1/2 pounds ground bison
  • 1 clove of garlic, minced
  • 1 teaspoon hot sauce 
  • Salt and freshly ground black pepper
  • 4 strips of bacon or turkey bacon diced up
  • 1/2 onion, chopped
  • Add avocado for added healthy fat and flavor
  • 1 cup grated sharp Cheddar
  • Spinach, tomato, mushrooms, pickles, or any other desired toppings!
  • Safety: Cook burgers to a 145 °F minimum temp* 

Sweet potato buns:

  • Peel the sweet potato. Cut the potato into 1/4-1/2 inch rounds.
  • The middle of the sweet potato is best for being used as “buns” as that is where they are the widest.
  • Drizzle some olive oil on them and sprinkle on salt and pepper.
  • Heat a skillet on medium heat or use a grill (I prefer using the grill)
  • Once the oil melts add the sweet potato rounds.
  • These cook fast because they are such a lean source of protein! About 3-4 minutes on the first side and only 2-3 on the second in a skillet or cook on the grill!

As you know I grew up on wild-game and it is also an incredibly rich source of protein and overall nutrition! Something you may not know about bison…

  • Ground bison is lower in calories because it’s lower in total fat content.
  • Bison has a similar amount of protein, but a higher protein-to-fat ratio to other meats.
  • Bison has better omega 6 omegala 3 ratios, with fewer overall inflammatory omega 6s.

A serving of bison cooked from a raw, 113-gram (4-ounce) serving contains:

  • Calories: 124
  • Protein: 17 grams
  • Fat: 6 grams
  • Saturated fat: 2.5 grams
  • Iron: 13% of the Daily Value (DV)
  • Selenium: 31% of the DV
  • Vitamin B12: 68% of the DV
  • Zinc: 35% of the DV

Chocolate Nutty Roll-Ups


  • 2 Tbsp peanut or almond butter (I recommend Nut’s n More)
  • 1 whole wheat tortilla (I recommend Ezekiel)
  • 1 tsp honey
  • 1 tsp cinnamon
  • 1/2 sliced banana
  • 1 serving of dark chocolate or white chocolate chips (I recommend 70% dark chocolate)


  • Cut a slit from 6 o’clock to the middle of your wrap.
  • Spread first quarter with chosen nut butter.
  • Add sliced bananas to the second quarter.
  • Spread honey or more peanut butter in the third quarter.
  • Add cinnamon to desired sections of wrap.
  • Add chosen chocolate chips to the fourth quarter.
  • Fold the first quarter over the second quarter.
  • Fold over onto the third quarter.
  • Fold over onto the final quarter.
  • Place in a skillet and cook each side on medium heat.

Download recipe here

Wendi’s Killer Grilled Cheese

Wendi’s Killer Grilled Cheese



  • 2 slices of  @KillerBread
  • 3 oz. Turkey
  • Small pesto
  • 1 Handful spinach
  • 1 oz.  Swiss cheese
  • 1/2 small avocado sliced
  • Diced tomato & pepper
  • Garlic & black pepper  

Prepare in a skillet with a drop of olive oil or cooking spray! Simple, tasty, and nourishing!

One of our coaches and client’s made this recently! Click here to see the photos!