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neeairahh

@neeairahh

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Niara 🌿 DC
Rooted in faith ✝️
Making healthy living feel doable
Meals, curls, and the city I love
Nutrition coach & CPT
1 Corinthians 10:31

POSTS STORIES REELS

Consider yourself invited to bottomless everything 🤍

And if you’re going soon, ask about their Summer Restaurant Week menu

#dcbrunch #dmvthingstodo #dmvrestaurants #dcrestaurantweek #dcliving by @neeairahh

Eat more for less with simple tasty home cooked meals.

Sunday’s are my meal prep days so I don’t end up spending or eating anything than I didn’t intend to during the week.

I’m able to eat 3 times a day plus a snack and the meals are full size portions just by cooking at home. When process foods are minimal or eliminated you’d be surprised how much room this opens up.

This is episode 2 of spending less and eating more

My Grocery staples:

1. Protein

Chicken breast, ground chicken or turkey, fish (i.e salmon, cod, etc), also eggs

2. Produce

For Salads - Green leafy vegitables (like kale), cucumbers, tomatos, onion, avocado

Other produce - a couple of different fruits (this week was berries and bananas), garlic, ginger, broccoli for the dinner side

3. Dairy

Greek yogurt, cottage cheese sometimes

4. Other Miscellaneous items in the isles

Grains (i.e brown rice, banza pasta noodles or quinoa), sauces (tomato sauce, soy sauce etc), or beans (which i didnt mention in the video)

Ingredients/meals I made this week:

Breakfast

Eggs, Chicken sausage, strawberries,

Lunch

1. Chicken, kale Cucumber, tomato, onion, chickpeas salad with homemade vinaigrette (vineagar, oil, mustard, salt pepper)

2. Chicken, kale Cucumber, tomato, olives, avocado, brown rice with homemade vinaigrette (vineagar, oil, mustard, salt pepper)

Dinner

1. Speghetti - made with banza bean noodles, tomato sauce, ground chicken,

2. Salmon w homemade teriyaki sauce with brown rice & broccoli

Click the link in my bio to learn more & join my fitness nutrition program & community that will change your current body into your body goal just by adding healthy lifestyle habits into your life that are made simple.

#mealprep #highproteinmeals #homecookedmeal #groceryshopping #healthyhabitsmatter by @neeairahh

3 meal prep rules that helped me lose 25 lbs in under 3 months

1. Shop whole foods first and keep packaged stuff to a minimum
2. Every meal gets at least 20g of protein, then carbs and fats follow your macros
3. Prep ahead so you’re not making last minute decisions when you’re hungry

Here’s what I made this week:

PUMPKIN TURKEY CHILI
• 1 lb lean ground turkey
• 1 can pumpkin puree (15 oz)
• 1 can black beans, drained
• 1 can diced tomatoes
• 1 onion, 1 bell pepper, 3 garlic cloves, diced
• 1 tbsp chili powder, 1 tsp cumin, 1 tsp paprika, ½ tsp cinnamon, salt and pepper
• 1 cup low sodium chicken broth
Brown the turkey with the onion, pepper, and garlic. Add everything else, bring to a boil, then simmer 20 to 25 minutes.

GARLIC & HERB SEARED CHICKEN WITH ZUCCHINI AND QUINOA MELODY
• 1.5 lbs chicken breast
• 1 tbsp olive oil, 1 tsp garlic powder, 1 tsp Italian seasoning, ½ tsp paprika, salt and pepper
• 2 zucchini, sliced
• 1 cup quinoa 1 /2 bell pepper & zucchini , cooked in broth
Season the chicken and sear 5 to 6 minutes per side until it hits 165°F. Sauté the zucchini in the same pan with a little garlic. Portion with the quinoa.

BREAKFAST: SCRAMBLED EGGS & CHICKEN SAUSAGE
• 8 eggs (or 4 eggs + 1 cup egg whites)
• 4 chicken sausage links, sliced
• 4 small sweet potato’s
• Handful of spinach (optional)
Brown the sausage, scramble the eggs and spinach. Portion into containers.

Save this for your next prep day and follow for more healthy eating tips 🤍

#mealprep #healthymealprep #weightlossjourney #highproteinmeals #mealprepideas healthyeating by @neeairahh

I’ve learned that peace and presence are the ultimate forms of happiness.

I feel most present when I’m growing in my faith, pushing my body, fueling it well, showing up consistently, and spending time with the people I love.

Material things fade, but the memories, the body, and the peace you build last a lifetime.

That’s the vision I have for myself.

#healthyhabits #wellnes #fitnessmotivation #peaceofmind❤️ #healthylifestyle by @neeairahh

The house red 🍷

#DCEats
#DMVFoodie
#DCFoodScene
#DCRestaurants
#eatdc by @neeairahh

My honest truth…

My identity around fitness that you know me as kind of fell into my lap.

In the beginning, I didn’t expect the outcome I’ve received of me sharing my recipes and fitness online.
I didn’t expect the warm messages and comments and supporters. But when I started to see that, that’s what motivated me.

Some would say I motivate them but I’m motivated by all the support I’ve received.

What once was a thought to pick up a new hobby working out, turned into a habit, that shifted my identity. I love it here and I’m never going to look back. But I am going to add to it.

I have life outside the gym and the kitchen that now will be incorporated into what my page is about. Call it a lifestyle page? I’m still undecided but I’m here for the health, wellness, DMV things to do, and natural hair journey posts.

I can’t wait to officially dive in with you! <3

#fitnessjourney #healthylifestyle #cleaneats #dmvthingstodo #naturalhairjourney by @neeairahh

The Braid and curl that stayed with me all week long.

#naturalhaircommunity #curlyhairroutine #permrodset #blackhairdontcare by @neeairahh

Lunch inspo but let’s make it fun😋🫒

1 diced chicken thigh
1 slice of pita bread (sliced into pieces)
2 heaping spoonfuls of hummus
Chopped cucumbers
Chopped tomatoes
Sliced olives
Olive oil + paprika mix

Plate it exactly how you’d like, scoop up with pita bread and enjoy! 😋

#snackplate #lunchinspo #balancedmeals #recipeoftheday #healthyhabits by @neeairahh

Sunday reset, but make it a date night with myself 🍷

Music on, dress on, stuffed shells in the oven. Heavier dishes still have a place in my week. I just build the plate with intention: a big salad included, a sensible portion of shells, and I actually sit down and enjoy it. That’s how this fits my goals without feeling like I’m missing out.

Spinach & Three Cheese Stuffed Shells (serves 4-6)

Ingredients
24 jumbo shells
15 oz ricotta
4 oz cream cheese, softened
5 oz baby spinach
2 cups shredded mozzarella, divided
3/4 cup shredded parmesan, divided
24 oz marinara
1 tsp garlic powder
1 tsp Italian seasoning
1/2 tsp salt
1/4 tsp black pepper

Directions

1. Heat oven to 375°F. Boil shells 2 minutes less than the box says, then drain and rinse.
2. Wilt spinach in a dry pan, squeeze out the water, and chop.
3. Mix ricotta, cream cheese, spinach, 1 cup mozzarella, 1/2 cup parmesan, and seasonings.
4. Spread half the sauce in a 9x13 dish. Fill shells and place them in the dish.
5. Top with remaining sauce, mozzarella, and parmesan.
6. Bake covered 20 minutes, then uncovered 10 minutes until bubbly.

My portion: 4 to 5 shells with a full plate of greens.

Save this for your next night in 🤍

#StuffedShells #CookingAtHome BalancedEating #portioncontrol #HealthyHabits DinnerIdeas #datenightin by @neeairahh

Fall overnight oats, prepped once and ready all week.

I love this as my go to breakfast because it’s so easy and no cooking is required. Spend 10-15 minutes on a Sunday prepping this and you’ll be set for breakfast all week.

Per jar:
1/4 cup rolled oats
3/4 scoop protein powder (vanilla flavor)
1 tbsp chia seeds
3/4 cup oat milk
1/2 cup plain Greek yogurt
1/2 tbsp peanut butter
1/2 tbsp agave
1/3 banana, sliced
1/4 apple, diced
Cinnamon garnish

Mix it all in a jar, seal, and refrigerate overnight. Grab one on your way out the door.

521 calories, 39g protein, 11g fiber

Save this for your Sunday prep and send it to the friend who keeps skipping breakfast.

#overnightoats #mealprep #highproteinbreakfast #fallrecipes breakfastideas by @neeairahh

When I say I’m staying in, this is what I mean 🩷

#girlsnightin ##cozynight #girlsnightin #weekendvibe by @neeairahh

One pot, fall flavors, all week long 🍂

I prep for the week on sunday so the rest of my week feels easier. When lunch and/or dinner is already in the fridge, I’m not scrambling or grabbing whatever’s closest. Prepping one good pot is honestly what keeps me consistent because it’s easy to put throw some ingredients in the pot and let it simmer until you reach toured designed taste.

Why I love this one:
It’s lower in calories It has roughly 40g of protein per serving, so it keeps me full. The beans and pumpkin bring a good amount of fiber, and pumpkin is loaded with vitamin A. It’s cozy, filling, and tastes even better on day three.

Ingredients
1 lb ground turkey
1 tbsp olive oil
1 small onion, diced
3 cloves garlic, minced
1 can (15 oz) pumpkin puree
1 can (14.5 oz) diced tomatoes
1 can (15 oz) black or kidney beans, drained and rinsed
1 cup low sodium chicken broth
1 tbsp chili powder
1 tsp cumin
½ tsp cinnamon
Salt and pepper to taste

Directions

1. Heat oil in a large pot over medium heat. Cook onion 3 to 4 minutes until soft, then add garlic for 30 seconds.
2. Add turkey and cook until browned, breaking it up as it cooks.
3. Stir in pumpkin, tomatoes, beans, broth, and spices.
4. Bring to a simmer, cover, and cook 20 to 25 minutes, stirring occasionally.
5. Taste and adjust salt and pepper.

Top with Greek yogurt for extra protein, plus avocado or cilantro if you like. Keeps well in the fridge for 4 days.

Save this for your Sunday reset and follow for more simple meals that make the week easier.

#mealprep #highproteinmeals #fallrecipes #turkeychili #healthyrecipes by @neeairahh