Instagram story viewer> @brynaratanutrition> Tagged

Bryn Arata RDN, LDN

@brynaratanutrition

103.4K

followers

1008

following

Registered Dietitian Nutritionist
Nutrition Counseling
Work with me!
📧 [email protected]

POSTS STORIES REELS TAGGED

Easy breakfast that’s high protein, low calorie, and will have you feeling good for training.

Ingredients:

2 ripe bananas
2 eggs
1/4 cup oat flour
1 scoop protein powder (vanilla or unflavored works best)

Instructions:

1. In a medium bowl, mash the bananas until smooth.
2. Add the eggs and protein powder. Stir until well combined.
3. Mix in the oat flour. If the batter feels too thin, add a bit more oat flour to reach desired consistency.
4. Heat a nonstick skillet over medium heat and lightly grease it.
5. Pour batter onto skillet to form small pancakes. Cook for 2–3 minutes on each side, or until golden brown.
6. Serve warm with your favorite toppings—like nut butter, Greek yogurt, or fresh berries.

#breakfast #food #nutrition #ironman #protein

92

11

Great low calorie high carb food source. I tried to eat these often to fuel me for my workouts and recover.
Ingredients:

Sweet potatoes
Olive oil
Salt
Black pepper

Instructions:

1. Preheat the oven to 375°F.
Wash the sweet potatoes and cut them in half lengthwise.
2. Line a baking sheet with parchment paper and place the sweet potatoes on the sheet.
3. Drizzle both sides of the potatoes with olive oil and season with salt and pepper.
4. Place the potatoes cut side down on the baking sheet.
5. Bake for 45 minutes, or until the sweet potatoes are tender and easily pierced with a fork.

Serve as is or top with Greek yogurt, cinnamon, or chopped herbs.

161

13

High-Protein Chicken Crust Pizza

Ingredients:

Crust

½ lb ground chicken
¼ cup almond flour
½ tsp garlic salt

Toppings (choose your favorites)

Pizza sauce
Turkey pepperoni
Mushrooms
Mozzarella cheese

Or try:

Pizza sauce
Fresh mozzarella
Fresh basil

Directions:

Preheat oven to 400°F.
Mix the ground chicken, almond flour, and garlic salt.
Press into a thin, even crust on a parchment-lined baking sheet.
Bake for 25 minutes.
Add your favorite toppings.
Bake for another 10–15 minutes, until the cheese is melted and bubbly.
Slice and enjoy. #pizza #protein #summer #food #chicken

193

38

A message for every mother: it is essential you make time for your own joy. It is essential you build community and make time for connection and girlfriends. You need play more than you could possibly realize.

Covid hit when I was already in the midst of a really difficult season… and then things got harder and more isolated for a while. Getting back into tennis was a big turning point. It is truly one of the best things I’ve done for myself. I can’t imagine not having it (and these people) in my life.

So here’s your sign to find your thing. Find your people. Find your joy outside of motherhood. Play.

#motherhoodjourney #covidlife #tennis🎾 #playmore havemorefun

39

12

Need a delicious, healthy winter salad? Dietician Nutritionist, Bryn Arata, has you covered! Check out Bryn’s easy combos for a great way to get your fiber and veggies - add protein to stay full for a longer period of time 🥗@brynaratanutrition #wwy #workingwellness #workingwellnessyoga

3

0

Wishing everyone a very Happy Thanksgiving! Thankful for our incredibly talented team! #wwy #workingwellness #workingwellnessyoga #employeewellbeing

36

0

With a passion for food and cooking, Bryn Arata, RD, LDN, specializes in empowered eating for the whole family. For nearly 30 years, she has been championing people’s nutritional goals- from managing food related illnesses and allergies; to addressing dietary challenges posed by medical conditions or treatments; and healthy weight management. Rooted in science, Bryn’s recommendations for cooking smarter, eating better and living healthier are practical and personalized to your needs, palate and lifestyle to help ensure a recipe for success.

Bryn’s favorite exercise: Tennis or Yoga

Fun fact: I am ambidextrous

Can’t function without: Coffee

Wellness advice: Focus on balance, not perfection- every small, healthy choice adds up over time!

#teamwwy #wwy #workingwellness #workingwellnessyoga #employeewellness

139

24

Fresh, crunchy cucumber + bold flavors = 5 × instant side salads you can make in 5 minutes. 🥒✨

From tangy Asian cucumber salad to a protein-packed spicy tuna and a creamy dill version — these combos are built for summer, meal-prep, and effortless flavor. Use 1 sliced cucumber as your base and mix any of the five dressings below. Perfect for low-calorie lunches, BBQ sides, or a quick snack that actually satisfies.

Which one will you try first?

1. Asian — soy sauce • sesame oil • chili oil • garlic

2. Everything-bagel — smoked salmon • onion • cream cheese • bagel spice

3. Spicy tuna — canned tuna • spicy mayo • scallions • sesame

4. Creamy dill — Greek yogurt • onion • dill • garlic

5. PB twist — peanut butter • soy sauce • sesame oil • garlic

Tip: double the dressing and store in an airtight jar — keeps 3–4 days. Swap smoked salmon for tofu to make the bagel version vegetarian. 🌱

➡️ Save this post to your “easy recipes” folder.
➡️ Tag a friend who needs fresh-salad inspo.
➡️ Want calorie counts or swaps? Comment “NUTRITION” and I’ll drop macros for each.

“Tag a friend to cook with you” / “Share this with someone who hates boring salads”

Image Credit @ brynaratanutrition

1. #CucumberSalad

2. #EasyRecipes

3. #HealthySides

4. #SummerSalads

5. #LowCalorieMeals

6. #MealPrepIdeas

7. #QuickRecipes

8. #HealthyEating

9. #SaladRecipes

10. #ProteinPacked

11. #EatClean

12. #GlutenFreeOptions

13. #VegetarianSwap

14. #WeightLossMeals

15. #KitchenHacks

16. #HealthyLifestyle

17. #SnackIdeas

18. #FreshFlavors

19. #NoCookMeals

20. #FitFood

21. #CleanEatingRecipes

22. #WellnessTips

23. #FoodInspo

24. #ima

25. #FlavorPacked

3

0

On Monday, we hosted a corporate retreat at Normandy Farm Hotel and Conference Center. After morning meetings, we provided chair massage, a nutrition presentation and an essential oils workshop. It was a great way to bond as a team and boost company moral! @brynaratanutrition #wwy #workingwellness #corporatewellness #employeewellbeing #essentialoilworkshop #teambonding

3

1

I work with women across life stages, and one of the first changes I recommend - whether she’s in her late 20s or early 60s - is increasing protein intake. This is common even in my most health-conscious clients who feel like they’re doing everything “right,” but still struggling.

(Ok, it works really well for men too!)

That’s because protein is essential for blood sugar stability (and therefore hormone balance and energy), satiety, metabolic health, building / maintaining muscle, healing and repair.

And I’ve seen countless women feel better when they dial-in protein and start eating more balanced meals 💪.

The shift to eating more protein can feel overwhelming at first, but it’s really not too hard. I love this simple, real food meal plan from my friend and registered dietitian, @brynaratanutrition. Save this for inspiration later or share it with someone who’s focusing on protein intake!

242

12

❤️

#nutrition #fuelitright #sakhhijindal #nutritionquotes #diet #trending #viral #follower #follow4folow #nutritionist

24

3

One thing for my family that makes the week a little easier when it comes putting to meals and snacks together is prepping a few items on a Sunday. 🙂

Today, I tried @brynaratanutrition Apple Cinnamon Energy Bites. They were so easy to assemble! I simply placed all the ingredients into a bowl, stirred, and used my cookie scooper to shape our bites. Placed them onto a cookie sheet lined with parchment paper. I placed them into the freezer for a bit to harden and then put them in an airtight container in the fridge.

I cut up a block of Monterey Jack cheese into cubes. They come in handy as a protein source for packed school lunches, add to salads, or as a snack paired with crackers or a fruit.

Chocolate Chocolate Chip Muffins were a must again this week. Enjoy them as a sweet breakfast option paired with milk, yogurt, or eggs. They can be also a tasty after school snack with a tall glass of milk.

Roasted sweet potatoes will be packed in my youngest daughter’s school lunchbox. I can assure you they will be also eaten right from the fridge. They are delicious cold!

Chopped lettuce for tonight’s nachos dinner and then I’ll use the remaining lettuce for my lunches.

I packed two containers of sugar snap peas and cut celery to use this week when we pack school lunches. Of course, the pups each had a sugar snap pea as a treat. The celery we will add cream cheese, peanut butter, or hummus for a snack.

What is your family’s favorite food to add to meal prep?

#mealplan #mealplanning #familymeals #meals #mealprep #healthyeating #healthylifestyle #nutritious #kidsnutrition #homemade #applecinnamonenergybites #cheese #chocolatechipmuffins #roastedsweetpotatoes #lettuce #sugarsnappeas #celery #breakfast #lunch #snacks #dinnner #eastonpa #bethlehempa #allentownpa #lehighvalleypa #lehighvalley #lehighvalleysmallbusiness #lehighvalleydietitian #lehighvalleymom #valleynutritionpa

14

0