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FUEL YOUR WEEK: 1/4/2022

The mission of Food is Fuel NYC to inspire you to FUEL more, MOVE more, LIVE more, by PRIORITIZING more - for the goals and lifestyle you dream of; increase muscle mass, improve body composition and performance, all without destroying your health and mindset by using a flexible method.

Each week we share:

nutrition knowledge, new recipes, helpful snacks to incorporate,

client testimonials and inspiration. Check it out below!



Body Fat Loss Basics

Understanding the basics of body fat loss is going to be necessary for long term success - maintaining muscle mass, optimzing health and performance, and finally, setting you up to maintain the results you've achieved.

Successful body fat loss requires Knowledge, Application, and Accountability. Before jumping into tackling your goal make sure to understand what it takes and then set a roadmap for success:

  1. Appropriate Calorie Deficit

  2. Optimal Protein Intake

  3. Resistance Activity with Progressive Overload

Which area do you need support in? Hit the button up top to schedule a free Discovery Call to know what will work best for your goals.

We're live every Tuesday & Thursday talking nutrition - click above to join us



Sweet Potato Kale Frittata

👌🏻Delicious and easy frittata perfect for your breakfast, lunch or dinner. Breakfast for Dinner (BFD) is one of the easiest hacks anyone can think of. This recipe and cooking skilly it takes here is the equivalanet of someone thinking they need to use power tools on a project when really super glue is all that's necessary - it's easier than you think! Use it tonight and make it all work for you.


6 large eggs

1 c. half-and-half

1 tsp. Kosher salt

1/2 tsp. Freshly ground pepper

2 c. sweet potatoes

2 tbsp. olive oil

2 c. firmly packed chopped kale

1/2 small red onion

2 clove garlic

3 oz. goat cheese


1.) Preheat oven to 350 degrees F. Whisk together eggs and next 3 ingredients.

2.) Sauté sweet potatoes in 1 tablespoon hot oil in a 10-inch ovenproof nonstick skillet over medium heat 8 to 10 minutes or until potatoes are tender and golden; remove and keep warm. Sauté kale and next 2 ingredients in remaining 1 tablespoon oil 3 to 4 minutes or until kale is wilted and tender; stir in potatoes. Pour egg mixture evenly over vegetables, and cook 3 more minutes. Sprinkle egg mixture with goat cheese.

3.) Bake at 350 degrees F 10 to 14 minutes or until set.

391 calories, 17 g protein, 20 g carb, 2.5 g fiber, 27 g fat

🥘 Makes 4 servings

Cook and share your flavors with us on Instagram @foodisfuelNYC

#prioritizedlifestyle #fuelwithRyan #fuelforlife



MUSH Ready to Eat Oatmeal

Price: at about $5

Portability: Easy! Keeping it cold will be helpful

Protein: low with 8 grams, can add some easily

Fiber: 8 grams is amazing!

Volume: can’t beat this fiber filled option for satiety

Taste: we loved what we tried - so many more!

#prioritzedlifestyle rating: 6.7

Check it out here

Other thoughts: the overnight oats craze had its day, but MUSH can definitely revive all the things we love about such a delicious and versatile snack. You could always make your own - but sometimes we just need it quick and easy. This is a fiber super hero which can help keep you satisfied and with so many awesome flavors as well. Make it a complete meal by adding 2-3 hard boiled eggs, mix in some Greek yogurt, or grab a protein shake.

We’re always looking for great snacks!

If you have a snack that you’d like us to try, let us know.

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For more the full video and more check out our YouTube channel or



Here's our top 6 favorite snacks that we've tried; these are really good and have huge benefits for kids, your family, and your performance 💯

What's are your favorite snacks? 💭

Barnana Bites