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💙🍪 Blue Cookie Crunch order going out!A HUGE thank you to our customer for ordering a 12-pack of Blue Cookie Crunch Prot...
24/09/2026

💙🍪 Blue Cookie Crunch order going out!

A HUGE thank you to our customer for ordering a 12-pack of Blue Cookie Crunch Protein Bites!

And can we talk about the fact that this box is packing OVER 130g of protein?! 💪😳

These are for the person who wants something sweet, chocolatey and FUN while still sneaking some extra protein into their day.

💙 11–12g protein per bite
🍪 Chocolate sandwich cookie flavor
💪 Over 130g protein in the 12-pack

Thank you for supporting TK Nutrition & Wellness and trusting me to make your treats! 🥹💙

Who wants the next batch?! 👀

📩 Message me to order!

20/09/2026

POV: you realize you might actually need to start selling plates because feeding people is becoming a personality trait 😂🍽️

Just a little food dump of some of the things coming out of my kitchen lately. 👩‍🍳

Now the real question… which plate are you ordering FIRST? 👀👇

I tried something different with stuffing today and I don’t think I’m ever going back. 😂Stuffing muffins! 🤤I made 3 boxe...
19/09/2026

I tried something different with stuffing today and I don’t think I’m ever going back. 😂

Stuffing muffins! 🤤

I made 3 boxes of turkey stuffing, mixed in 6 eggs to help them hold together, packed them into muffin tins, and baked them until they were crispy and golden.

Y’ALL. 😍 The crispy edges are the BEST part—and now everybody gets them instead of fighting over the corners of the pan. 😂

Definitely adding these to the Thanksgiving menu this year! 🦃🍂

10/10 would make again.

11/09/2026

Sometimes you don’t realize how much your life is changing while you’re right in the middle of changing it.

I’m still figuring a lot of this out as I go. Some days I feel like I know exactly where I’m headed… and other days, absolutely not. 😂

But I’m learning. I’m growing. And most importantly, I’m still showing up. ❤️

Dinner… but let’s make it healthy. 🤣🍔🍠Tonight’s experiment was a cheeseburger on a homemade savory sweet potato waffle b...
07/09/2026

Dinner… but let’s make it healthy. 🤣🍔🍠

Tonight’s experiment was a cheeseburger on a homemade savory sweet potato waffle bun — shredded sweet potato, egg, cheese, garlic, onion, pepper & a little Creole seasoning.

Then we added air-fried sweet potato bites + fresh green beans on the side.

Because apparently I refuse to give up cheeseburgers… I’m just gonna figure out how to make them fit. 😂

And honestly? That sweet potato waffle bun was a WIN. 🔥

Today’s lunch was TOO good not to share. 🤤🍝High-protein chicken Alfredo made with protein pasta, chicken breast, cottage...
05/09/2026

Today’s lunch was TOO good not to share. 🤤🍝

High-protein chicken Alfredo made with protein pasta, chicken breast, cottage cheese and plenty of Parmesan—because eating better does not mean giving up comfort food. 💪

And yes, that’s a slice of my homemade garlic cheese bread on the side. 😂🙌

Simple swaps. More protein. Still delicious.

Quick, Easy & CHEAP Dinner for 10 🍤🍗🌭There are 10 people in our house tonight, so when I say I need an easy dinner…I mea...
05/09/2026

Quick, Easy & CHEAP Dinner for 10 🍤🍗🌭

There are 10 people in our house tonight, so when I say I need an easy dinner…I mean A LOT of easy dinner. 😂

Tonight’s giant pot of jambalaya:

🍚 3 boxes of Zatarain’s Jambalaya
🍗 4 cans of chicken
🌭 2 packs of smoked sausage
🍤 1 bag of frozen shrimp

That’s it! One giant pot, very little prep, and enough food to feed TEN PEOPLE without ordering takeout or spending all evening in the kitchen.

Is it gourmet? Nope.
Is everything made from scratch? Nope.
Did I get 10 people fed with one easy, inexpensive meal? ABSOLUTELY. 🙌

Nutrition doesn’t have to be perfect. Sometimes the win is simply finding an affordable meal that has carbs, plenty of protein, tastes good, and feeds your whole crew.

💚 TK Nutrition & Wellness

04/09/2026

TK Success Story 💚

Sometimes wellness has nothing to do with calories, workouts, or what’s on your plate.

Sometimes wellness looks like advocacy.

Recently, a local family reached out because their children were facing a transportation barrier that would have required them to walk approximately 1.75 miles to school, including areas without sidewalks and along a busy roadway.

They didn’t need someone to hand them a meal plan.

They needed someone willing to listen, help them find their voice, and advocate alongside them.

So that’s what I did.

I brought attention to the situation while protecting the family’s privacy and challenged our community to consider whether the proposed solution was truly safe and reasonable for these children.

And it worked.

The school district reached out, a solution was found, and transportation was arranged so the students could be picked up at a safer nearby location. 🙌

This is exactly why I believe wellness is bigger than what happens in a gym or kitchen.

Transportation. Safety. Access to resources. Feeling heard. Having someone in your corner when you don’t know where to start.

Those things affect a family’s well-being, too.

This is the kind of work I want TK Nutrition & Wellness to stand for.

Not fixing people’s lives for them.

Helping people recognize their options, overcome barriers, and take the next step forward.

💚 TK Nutrition & Wellness
Nutrition • Wellness • Life Coaching

🍞🧄 Okay, y’all asked for the recipe… so here she is!My homemade Garlic Cheese Bread — made right in the bread machine. 🧀...
31/08/2026

🍞🧄 Okay, y’all asked for the recipe… so here she is!

My homemade Garlic Cheese Bread — made right in the bread machine. 🧀

I’m learning as I go with this whole bread-making adventure, but THIS loaf was too good not to share. Soft on the inside, golden on the outside, with garlic, herbs, Parmesan and mozzarella throughout. 🤤

And because this is TK Nutrition & Wellness: bread is not the enemy. Food can be nutritious, satisfying AND something you actually enjoy eating. 💚

📌 Save this recipe for later!
And if you make it, PLEASE tag me because I need to see your loaf. 😂

31/08/2026

YESSS 😂🍞 TK Nutrition & Wellness has apparently entered its bread era, and I’m not mad about it.

Homemade Garlic Herb & Cheese Bread 🧄🧀🍞

Because apparently buying an $80 bread machine from Walmart was all it took for me to develop a whole new personality. 😂

This loaf came out SO GOOD — crispy golden crust, soft inside, garlic, herbs, and plenty of cheesy goodness. And the best part? I know exactly what went into it.

TK has always been about making nutrition feel realistic, approachable, and actually enjoyable. Healthy living doesn’t mean we’re scared of bread over here. 👏🏻

And considering this is only loaf #2… I fear I may be unstoppable. 😂

Who wants the recipe?! 👀🧄🧀

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