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Rachel Vecchio

@rachelvecchio

149.7K

followers

7795

following

Quick Protein Recipes- always gluten free
➕GF 12+ years
➕balance your hormones & lose inflammation
CEO at Rachel Vecchio Fitness LLC⁣

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There was a time when I couldn’t have imagined this.

Walking onto a main stage in front of thousands of people... sharing my story... talking about the pivotal moment in my business that changed the trajectory of our entire life.

But here’s the truth...

I’m not on this stage because I’m the smartest.

I’m not on this stage because I’m the most talented.

I’m on this stage because I refused to stop when it got hard.

Because somewhere along the way, I decided there had to be more.

And then I had these two boys.

My kids gave me a resilience I didn’t know I had.
 The grit to keep going when I wanted to back down.
 The courage to build something bigger than myself.

My grandfather has told me since I was a little girl...
“With a long enough lever, you can lift the world.”
These two boys?

They gave me all the leverage I needed. ❤️
There are going to be days you’re tired.

Days it feels hard.
Days people judge you, doubt you, or make you feel small.

But nothing feels smaller than sitting on your bathroom floor wondering what comes next...

And nothing feels more powerful than deciding you’re going to get up and show up anyway.

The reason WHY I keep showing up literally lives on the lock screen of my phone.
My boys.

And this past week, it was one of the greatest honors of my life to stand on that stage and share with our entire company the moment that changed everything for me.

Not because I had it all figured out.
Because I showed up.

And I truly believe that if my life could change because I simply decided to keep showing up...

Yours can too.

Your dreams don’t require you to have it all figured out.

Sometimes they just require you to take the next step.

Then the next.
Then the next.
So tell me...

What is the biggest reason YOU keep showing up for your goals? ❤️ by @rachelvecchio

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a month ago

I almost missed the entire point of why I worked so hard to become the strongest version of myself.

I was packing the car solo with my boys, loading it from top to bottom with everything we needed for the beach… plus everything our family of 25 needed. Massive suitcases, beach chairs, bags, coolers… all of it.

When it came time to get the bags onto the roof of the car, Luca got nervous.

“Mom, I don’t think you’re going to be able to get those up there. Maybe we should go ask someone for help.”

I told him, “I think I can do it.”

And he stood there watching me… helping me the entire time by wheeling the bags over to me so I could get them loaded.

But when I watched the video back later, something about it made me cry.

Because I realized how easily I could have missed the point.

It’s not always about having the perfectly toned core in a bikini.

It’s not always about being able to put on the little black dress and feel confident.

Sometimes, it’s about showing the next generation just how capable women are.

And I want to be really clear… I am NOT saying women should have to do everything alone. We shouldn’t. Asking for help is strength, too.

But I do want my boys to grow up understanding that women are strong. That women are capable. That we can show up, figure things out, carry the heavy things, lead, build, create, and do hard things.

Even after being in the wellness space for so long, I almost missed it.

Because sometimes we get so focused on the aesthetic that we forget about the message.

The strongest version of me was never supposed to just look strong.

She was supposed to SHOW my boys what strength looks like.

And I hope when they look at me, they always see their own version of John Cena… their real-life superhero. 🤍 taken in Hilton Head Island, South Carolina by @rachelvecchio

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1k

2 months ago

One life. And no guarantees!🤍

The tiny moments. The random laughs. The car rides. The messy days. The ordinary Tuesday nights that we don’t realize we’ll one day wish we could have back.

That’s the stuff. THAT’S the life.

So chase what matters. Forgive where you can. Say the thing. Make the plan. Take the risk. Go somewhere new. Love people hard. Be a little more present in the moments you’re already in.

Stop waiting until life slows down, until you have more money, until the timing is perfect, until you finally feel ready.

Because the truth is... we don’t get to know how much time we have. Not with our kids being little. Not with our parents. Not with the people who make life feel like home.

Build the business. Chase the dream. Become the woman you want to be. But don’t get so caught up building a life that you forget to actually LIVE it.

Take the videos. Get in the pictures. Stay a little longer. Laugh a little louder. Put your phone down and soak it all in.

This is it. These are the days.

Stop waiting for a better time to live. This is the time.🤍 by @rachelvecchio

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2 days ago

I was skeptical to say the least… but 28 days later, the results spoke for themselves.

Comment “𝗪𝐀𝐓𝐄𝐑” and I’ll tell you exactly what I added to my water each morning that changed everything for me. I’ll personally message every single one of you 🤍

Coming out of winter, I felt like so many of us do… more lenient with my nutrition, carrying extra inflammation, and just not feeling like myself.

And it wasn’t just physical.

The inflammation started showing up everywhere—my energy was low, my sleep felt off, and even my mental health took a hit. I felt puffy, uncomfortable, exhausted… and honestly frustrated.

Then I started adding one simple 45-second routine to my mornings alongside supplementation—and it completely changed the game for me.

What felt impossible suddenly felt simple.
More energy.
Less inflammation.
Better digestion.
Better sleep.

And that feeling of confidence slowly came back.

If you’re watching this wondering could this actually work for me?… I get it.

I thought the exact same thing.

I have endometriosis, PCOS, and celiac disease. I joke that I can look at a tortilla and feel inflamed. My body has always been sensitive, which made me skeptical anything this simple could actually make such a big difference.

But I’ve now been using this method with my clients for the last 18 months—and there are thousands of stories just like mine that prove how powerful this simple routine can be.

I see you, mama… frustrated by the plateau, uncomfortable in your body, wanting to feel good again before summer without doing anything extreme.

You do not have to stay stuck.
You deserve to feel energized.
You deserve to feel confident in the photos instead of hiding behind everyone else.

You deserve to head into summer feeling like you again.

Comment “𝗪𝐀𝐓𝐄𝐑” below and I’ll send you everything I’m using + personally follow up with you. I can’t wait to link arms with you 🤍 by @rachelvecchio

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5 days ago

Comment “𝐃𝐈𝐍𝐍𝐄𝐑 𝐏𝐑𝐄𝐏” and I’ll send all 10 recipes your way!

Back to school schedules are all over the place… and dinner still somehow shows up every single night 😅☀️

So I pulled together 10 of my favorite crockpot dinners — all ready with under 10 minutes of prep.

Toss them in before you head out, spend the day at the soccer fields and ubering all over, and come home to dinner DONE and you can focus on family and homework.

Simple. High-protein. Family-friendly. Zero stress.

And I already know a few of these are going to become staples in your house 💛 by @rachelvecchio

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6 days ago

Hey boys, say hello to our new front yard light up mummy! by @rachelvecchio

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8 days ago

Comment “𝐒𝗪𝐀𝐏𝐒” and I’ll send you my favorite restaurant swaps that make hitting your protein goals so much easier! 🍔🥗

Can we normalize the idea that healthy living doesn’t mean avoiding restaurants, turning down date nights, or stressing over every single thing on the menu? 😅

One of the biggest mindset shifts that changed everything for me was realizing that small, consistent choices add up far more than chasing perfection.

I eat out with my family.
I enjoy date nights.
I meet friends for dinner.
I grab lunch between school pickup and soccer practice.
I order takeout on busy nights.
And I still stay on track.

Because I keep it simple.

Instead of overthinking every menu or assuming I have to order the plainest thing on the menu, I ask myself one question:

“How can I get 30–40 grams of protein with this meal?”

That’s my game plan. 👏🏼

10 THINGS I ORDER AT RESTAURANTS AS A BUSY MOM

✨ Grilled chicken salads with dressing on the side
✨ Bunless burgers with extra veggies
✨ Steak and vegetables
✨ Grilled fish tacos
✨ Chicken fajitas
✨ Sashimi or simple sushi rolls
✨ Rotisserie chicken plates
✨ Protein bowls loaded with greens
✨ Veggie-packed omelets
✨ Grilled chicken sandwiches with a side that works for my goals

It’s not about eating perfectly.

It’s about making choices that help keep me full, support my muscles, give me steady energy, and leave me feeling good long after the meal is over.

And yes...

I still order the fries sometimes.
I still split dessert.
I still order what sounds good just because I want it.

Because a healthy lifestyle should fit into your life... not take it over.

You don’t have to choose between enjoying your favorite restaurants and making progress toward your goals.

You can absolutely have both.☀️💛

Simple swaps. Consistent habits. Real life. That’s what creates lasting results.

Comment “𝐒𝗪𝐀𝐏𝐒” and I’ll send you my favorite restaurant swaps to make eating out while working toward your goals SO much easier! 🍽️ by @rachelvecchio

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8 days ago

If you’ve never met the silly side of me, I’ve probably never felt fully safe being myself around you.

Because I don’t become the fullest version of myself around people who make me second-guess, overthink, or constantly monitor who I am.

The goofy me.
The loud me.
The playful me.

The completely unhinged, unserious me.
She comes out when I don’t feel the need to perform, protect myself, or predict how someone will react to me.

When my nervous system can finally exhale.
Because the right people don’t just make you feel comfortable… they make you feel FREE.

Free to be weird. Free to be loud. Free to be a little ridiculous. Free to exist without editing yourself to make other people comfortable.

Emotional safety is being loved without feeling like you have to shrink, filter, or explain every version of yourself.

And honestly? That’s where the best parts of you get to come alive. 🤍

relationships • emotional safety • nervous system regulation • secure attachment • self-trust • healthy relationships • healing journey • authenticity by @rachelvecchio

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10 days ago

Comment “𝐒𝗪𝐀𝐏𝐒” and I’ll send you my favorite restaurant swaps that make hitting your protein goals so much easier! 🍔🥗✈️

Can we normalize the idea that healthy living doesn’t mean avoiding restaurants, skipping vacations, or stressing over every single meal? 😅

One of the biggest mindset shifts that changed everything for me was realizing that small, consistent choices add up far more than chasing perfection.

I travel.
I grab dinner with friends.
I enjoy date nights.
I spend weekends at soccer tournaments.
I take beach vacations.
I make memories.
And I still stay on track.

Because I keep it simple.

Instead of overthinking every menu, I ask myself one question:

“How can I get 30–40 grams of protein with this meal?”

That’s my game plan.

10 THINGS I ORDER AT RESTAURANTS AS A BUSY MOM

✨ Grilled chicken salads with dressing on the side
✨ Bunless burgers with extra veggies
✨ Steak and vegetables
✨ Grilled fish tacos
✨ Chicken fajitas
✨ Sashimi or simple sushi rolls
✨ Rotisserie chicken plates
✨ Protein bowls loaded with greens
✨ Veggie-packed omelets
✨ Any meal that helps me hit 30–40g of protein

It’s not about eating perfectly.

It’s about choosing foods that keep me full longer, support my muscles, give me steady energy, and let me enjoy my day without the crash.

And yes…

I still order the fries sometimes.
I still split dessert.
I still enjoy the vacation.

Because a healthy lifestyle should fit into your life… not take it over.

You don’t have to pick between making progress and making memories.

You can absolutely have both. ☀️💛

Simple choices. Consistent habits. Real life. That’s what creates lasting results. by @rachelvecchio

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11 days ago

The biggest cheat code in life is realizing you’re allowed to change your mind, change your direction, and choose a completely different path at ANY point. 🤍

Even after the setbacks.
 Even after the years you spent trying to make something work.
 Even after the disappointments, the heartbreak, and the seasons that forced you to become someone new.

You can wake up one day and decide... that’s enough of that.

Enough of playing small.
 Enough of letting fear make your decisions.
 Enough of staying somewhere you’ve outgrown just because you’ve already invested so much time there.

And no, that doesn’t mean the hard things suddenly disappear. Starting over can be uncomfortable. Choosing differently can be terrifying.

But here’s what I’ve learned...

We don’t get to control every circumstance life throws at us, but we do get to choose what we do next.

We can let a setback define us or teach us. We can stay stuck in a story that no longer serves us or start writing a new one.

Some of the best things in my life have come from decisions that were uncomfortable, uncertain, and terrifying at the time.

The pivots I never planned. The doors that closed.
 The moments I thought I was starting over when, really, I was becoming someone new.

Sometimes a triumph is reaching the goal.

Sometimes it’s surviving the season that tried to convince you that you couldn’t. And sometimes, it’s simply deciding you’re ready for something different.

You’re not obligated to keep choosing a life you’ve outgrown just because it’s the one you’ve always known.

You can choose again. You can begin again. You can take the lessons without carrying the limitations.

You don’t need permission, everyone else’s approval, or the entire plan figured out.

Sometimes, you just have to wake up, decide you’re ready for a different story, and take the first step toward writing it. 🤍 by @rachelvecchio

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11 days ago

Comment “𝐒𝐋𝐎𝗪 𝐂𝐎𝐎𝐊𝐄𝐑” and I’ll send 10 more recipes your way that are packed with protein and only take ten minutes. ☀️🍽️

School days are busy... drop offs, homework, sports schedules…and somehow dinner still needs to happen every single day. 😅

That’s why I put together 10 more of my favorite crockpot back to school dinners …all with less than 10 minutes.

Throw everything in before you head out, enjoy your day, and come home to dinner already done.
✔️ High-protein
✔️ Family-friendly
✔️ Simple ingredients
✔️ Minimal effort

Because healthy eating shouldn’t take all night... and I have a feeling a few of these are about to become regulars in your dinner rotation. 💛 by @rachelvecchio

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12 days ago

𝐃𝐚𝐢𝐫𝐲 𝐅𝐫𝐞𝐞 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐂𝐨𝐨𝐤𝐢𝐞 𝐃𝐨𝐮𝐠𝐡 ⁣
⁣
With 52 grams of protein⁣
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Comment 𝐃𝐎𝐔𝐆𝐇 and I’ll send you more protein packed cookie dough recipes just like this!⁣
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This cookie dough recipe takes exactly 2 minutes to throw together at stores in an airtight container in your refrigerator for a week and it fits perfectly an anti-inflammatory meal plan. ⁣
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This recipe is gluten-free, soy, dairy, free, and vegan. There is also zero added refined sugar in the dough, the only added sugar you’ll find are in the chocolate chips you choose to use. ⁣
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You’re gonna love it, your kids are gonna love it…Actually your entire family is gonna love it! ⁣
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This is how you make it:⁣
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Ingredients ⁣
1/2 cup coconut milk yogurt ⁣
1/2 cup vegan vanilla protein powder ⁣
1/3 cup almond flour⁣
1/4 cup maple syrup ⁣
Chocolate chips ⁣
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Directions ⁣
Combine all ingredients together in a medium bowl and chill. Yes, it really is that simple! I store my cookie dough in an airtight container in the refrigerator so that it doesn’t get too firm!⁣
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Make sure you come back tomorrow for more healthy, and always gluten-free recipes! by @rachelvecchio

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13 days ago