More of What a Nutritionist Eats with Melanie Beasley RD, LD

March 13, 2019

When it comes to creative and balanced (a mix of protein, fat and carbs) meals and snacks, we look no further than dietitian Melanie Beasley. She’s come up with plenty of recipes that are too good not to share, such as these four homemade dressings (Dairy free ranch to just name one!) and this delicious Mango Verde Chicken. Those are in addition to the many recipes (gluten free pancakes, cashew creamer!) she’s shared in recent What a Nutritionist Eats posts this and this.

Today she’s back with more ideas to get you inspired in your kitchen and feeling more excited about the daily task of cooking.


Egg bake with extra sausage

This is the Nutritional Weight & Wellness egg bake (a perfect mix of protein (egg and sausage), carb (veggies) and fat (coconut milk) that I frequently make and eat throughout the week for breakfast (or lunch or dinner if I’m in a pinch!). I add extra sausage to the recipe to make up for the lack of cheese since I have a dairy allergy. Also, not pictured here, but try topping your egg bake with salsa; it’s delicious. Mango salsa is my favorite addition!


Meatloaf and mixed veggies with butter

I love a good meatloaf, and leftover meatloaf is even tastier to me! People often have their favorite version of meat loaf, but if not, the one pictured is from the Nutritional Weight & Wellness cookbook and a true family favorite. This was a super-fast lunch, consisting of heating up leftover meatloaf (my protein), and then quickly throwing butter on these steamed mixed veggies (my carb and fat). Delicious, comforting and healthy.


Stewed chicken and carrots with green salad

I love a cup of bone broth in the afternoon as a pick-me-up instead of a mug of coffee. This bone broth was made even tastier with chicken (protein) and carrots (carb), served with a small side salad topped with olive oil balsamic dressing (more good veggie carbs and fat from the olive oil).


Steak with Portabella mushroom sauce and cauliflower rice mixed with peas, butter and seasoned with garlic salt

This meal uses on of my favorite Trader Joe’s products – cauliflower rice. I love to grab a bag and spice it up with whatever I have on hand. So in this case I added peas, butter, garlic salt and pepper to the rice mixture (carbs and fat). Then I fried the steaks (protein) in a pan. I think I did three, making enough so I ate it twice and froze one for later. I figure if I’m going to make one, I might as well make them all and save myself the time later!

After the steak was cooked I saved the pan drippings, added some butter and mushrooms and cooked those. Once the mushrooms were cooked, I mixed corn starch (probably two teaspoons) and water together in a separate small bowl and added that mix to the pan with the mushrooms, etc. It made a delicious little gravy for the steak.

And that’s a wrap on a delicious day of healthy – real food! – eating. Get cooking in your own kitchen, using Melanie’s ideas or any of our dozens of recipes


Is the steak w mushroom sauce recipe on your website? if not, can you send it or suggest one you like? looks delicious.
March 23, 2019 at 2:25 pm



  • 2 piece(s) beef - sirloin steak(s), (8-12 oz) about 1 inch thick
  • 1/2 teaspoon(s) sea salt
  • 2 tablespoon(s) coconut oil or olive oil
  • 3 medium garlic clove(s) minced
  • 1 pound(s) mushrooms, Portabella , cremini or shitaake
  • 1/4 teaspoon(s) black pepper freshly ground (optional)


Preheat broiler to high.

Place steaks on broiler pan and sprinkle both sides with sea salt.

Broil steaks 2-3 inches from heat source (usually the very top of the oven) for 7 minutes for medium-rare (8 minutes for medium). Remove from oven and turn steaks. Return to oven and broil the other side an additional 5 minutes for medium-rare (6 minutes for medium).

When desired internal temperature is reached, remove steaks from oven, cover with foil and let rest 5 minutes.

While steaks are cooking and resting, heat a large skillet over medium-high heat. When pan is hot, add coconut oil.

Add garlic, mushrooms to the pan. Sauté stirring frequently for 10-15 minutes, or until mushrooms have softened. Season with salt and freshly ground black pepper if desired.

Spoon warm mushrooms over steak to serve.

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