Tessa Hampton RD

Tessa Hampton RD Registered Dietitian| Weight Loss, Diabetes, PCOS, Hypertension, Hypercholesterolemia, Hormonal balance & Meal Planning.

16/08/2026

This is one of those recipes where I don’t pull out measuring cups and measure everything precisely. 😂 It’s very forgiving. Basically, throw everything in the pot and let it do its thing.

🥣 BONE BROTH
• 2 lbs meat or bones (bony parts are best, especially feet + neck)
• 1 whole onion
• 2 carrots
• 2 stalks celery
• Lots of fresh seasoning: chadon beni, chive + thyme
• Pimento + bay leaf
• ¼ cup apple cider vinegar
• Water to cover everything
The apple cider vinegar adds acidity, which helps extract collagen/gelatin and minerals from the bones as they cook.
I pressure cooked mine for 2 hours, but you can go longer. Sometimes I’ll do 4 hours.
Once finished, strain the broth and refrigerate until chilled. The fat will rise to the top and solidify, so you can scoop off as much as you like.
You can make this with chicken, beef, lamb bones, or pretty much any combination of bony cuts.

One of the many things I apparently do now as an adult: bone broth. Who would have thought? 😂

Now tell me: what’s something you do as an adult that younger you would have NEVER imagined doing? 😂👇🏽

nutritiontips dietitian

13/08/2026

Smart shortcuts count. 👏🏽

One thing I get asked a lot is, “How do you make healthy meals so quickly?”
Honestly, I take shortcuts. 😅
Tinned peas are one of them.

No, they’re not better than cooking peas from scratch, but they’re convenient, budget-friendly and can make getting a balanced meal together so much easier, especially when you’re meal prepping, short on time, or still finding your way around the kitchen.

The important thing is choosing wisely. Check the label and aim for

Kinda Chic to be a normal person struggling too don't ya think. Social media makes it look like we have it all figured o...
08/08/2026

Kinda Chic to be a normal person struggling too don't ya think.

Social media makes it look like we have it all figured out but trust me sometimes I'm catching meh nenen too.

15/07/2026

People see the before and after.
What they don’t see is what happened in between.

She’s like a lot of real people, dealing with PMOS (PCOS), a demanding work schedule, juggling family life, frustrations with the scale, days where there isn’t time to meal prep and not always getting to the gym.

There was no magic meal plan. We talked through practical, real-life strategies: what to do when there’s no time to cook or meal prep, how to get back on track when things didn’t go as planned or progress slowed, and how to balance meals in a way that fits real life.

Even with all of that support, the biggest thing was still her. She chose to do the work and she kept choosing herself, over and over again, even when it wasn’t easy and still continues to do that as she strives toward her goal.

The weight loss is impressive, but more than that I’m proud of her. Proud of her consistency, her resilience and the fact that she didn’t give up and is still continuing to strive towards her goal.
That’s what makes this work meaningful to me.

Tell me in the comments 👇What’s the hardest part for you right now: consistency, time, or getting back on track when things don’t go as planned?

23/06/2026

Truthfully, motivation to exercise is probably the last thing on my mind right now.

Between the sleepless nights, the constant demands of motherhood and getting ready to return to work, it would be easy to keep putting myself on the back burner.
But I'm realizing that taking care of myself isn't selfish, it's necessary.

Right now I'm not  trying to "bounce back" per say: I'm trying to feel my best again and ease back into exercising.

Walking I've found to be good for my mental health, my physical health and a sustainable way to start the journey to finding myself again.
Some days I can hit my step count easily, others involve stopping 10 times or wearing my baby until she falls asleep.
But right now just me trying is enough💕

Now Moms I NEED some advice... when your baby is fed, changed and still refuses to sleep, what actually works for you? 😅👇

A little while ago, we welcomed our baby girl. To those who have walked quietly with me over the years especially the wo...
04/06/2026

A little while ago, we welcomed our baby girl.

To those who have walked quietly with me over the years especially the women who understand what it feels like to wait, to pray, to hope and to wonder: I see you. I was once in that place too.

This journey has been long, faith-stretching and deeply personal. My pregnancy was never a secret but I chose to keep it private until she was safely here.
She is our rainbow after the storm and to God be all the glory.

As I step into motherhood, my content will continue to evolve but my work will always remain rooted in evidence-based nutrition, blood sugar regulation, PCOS/PMOS and sustainable approaches to weight management and nourishment that actually work in real life.

Thank you for holding space for me during this quieter season online. I’ll be easing back into work in July.

14 years, countless memories and somehow my heart feels even fuller than it did back then.I’ve always been grateful for ...
12/05/2026

14 years, countless memories and somehow my heart feels even fuller than it did back then.

I’ve always been grateful for the life we’ve built, but this year feels a little extra special.

Happy Anniversary to my best decision. 🤍

❤️

29/04/2026

Looking for weeknight dinner inspiration?

Try this pan-seared chicken with a lemon garlic herb sauce. It’s simple, flavorful, and easy to balance when you add a starch and a veggie on the side.

One thing I never skip is patting the chicken dry before it goes into the pan. That’s how you get that proper golden sear instead of steaming it. I use White Cloud paper towels for this because they actually hold up and absorb moisture well without falling apart, especially helpful when you’re cooking multiple pieces.
I also keep them close by so I can clean as I go. It just makes the whole cooking process feel a lot more manageable and the cleanup way easier after.
💾Save this for your next meal prep or weeknight dinner.

👩‍🍳Recipe: Pan-Seared Chicken with Lemon Garlic Herb Sauce
Ingredients:
•5 boneless chicken breasts/ thighs
•1 tsp salt
•1 tbsp black pepper
•1 tbsp garlic powder
•1 tbsp paprika
•1 tbsp fresh thyme
•Handful fresh chives
•2 tbsp oil
•3 cloves garlic, minced
•2 tbsp onion, pimento & chadon beni mix
•1 tsp butter
•1 tsp honey/maple syrup
•½ cup chicken stock
•Juice of ½ lemon
•Optional: chopped parsley for garnish
Method:
Pat chicken dry and season with salt, pepper, garlic powder, paprika and thyme.
Sear in a hot pan until golden on both sides. Remove and set aside.
In a clean pan sauté garlic, onion, pimento, and chadon beni in remaining oil.
Add butter, stock, lemon juice, honey and herbs. Let it simmer lightly.
Return chicken to the pan, spoon over sauce, and cook on low for about 10-15 minutes.
Finish with chives and optional parsley.
Approx macros (per chicken breast):
Calories: ~190 kcal
Protein: ~30g
Fat: ~8g
Carbs: ~1g

19/04/2026

SAVE THIS — Spiced Chicken Recipe 🔥
If you’re getting tired of cooking chicken the same way every week try this.

This is perfect for meal prep when you want something that actually reheats well without tasting like “fridge chicken.”

🍗 Spiced Chicken (meal prep favourite)
•5 boneless, skinless chicken breasts or thighs (cut into chunks)
•1 tbsp oil + more for pan searing later
•2 tbsp garlic powder
•1 tbsp sumac
•1 tbsp black pepper
•1 tbsp taco seasoning
•1 tsp salt
•2 tbsp green seasoning
•2 tbsp cornstarch

🍳 How I make it:
I cut the chicken, wash it with vinegar, then pat it really dry. The drying step is what helps it actually sear properly.
Then I add oil, all the spices, green seasoning, and cornstarch and mix it up.
I let it sit overnight or at least 2 hours so all the flavour really goes into the chicken.
Next, I sear it in a cast iron pot in batches so it browns instead of steaming.

Try this recipe and tell me what you think. I promise you won't regret it 😉

📊 Macros (per 4 oz cooked serving):
~180 kcal | 35g protein | 5g fat | 3g carbs

17/04/2026

SAVE THIS — easy way to meal prep eggs without getting bored

🥚12-EGG FRITTATA (meal prep breakfast)
If you’re tired of boiled eggs and egg salad, this is another way to do eggs for the week.
One dish → 6 portions → breakfast sorted.

🥘 What you need:
• 12 extra-large eggs
•1/4 cup milk
•1 tbsp mustard (to cut freshness)
•1 Tbsp Black pepper
•2 sausages (optional)
•1 sweet pepper diced
•1 small onion diced
•2 small tomatoes diced
•2 pimentos chopped fine
•1/4 cup mozzarella cheese

🍳 How to make it:
Whisk eggs, milk, mustard and black pepper.
Put half the vegetables in a casserole dish sprayed with non-stick spray.
Pour over the egg mixture.
Add the rest of the vegetables, sausage and cheese on top.
Bake at 350°F for about 30-35 minutes until set.
Let it cool and cut into 6 slices.

🥪 How to eat it: Pop a slice between two slices of bread for a quick sandwich Or just have it with fruit on the side.
It's also a fancy way to make eggs for brunch or a special occasion like Mother’s Day.

📊 MACROS (per slice): ~228 kcal | ~19.5g protein | ~3g carbs | ~15.7g fat

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