KerriOn Wellness

It’s lunchtime…it’s Wednesday…have you thought about dinner yet? 😅

I have another great meal solution for you tonight! This one is so easy to throw together and roast for 30 minutes. 🙌🏻

If you’re wanting to start building a collection of easy, home-cooked meals you can actually make during the week, stay with me. I’ll be sharing 2-3 meals each week that are family-friendly, time-friendly and gut-friendly. 🤍

Mediterranean Sheet Pan Chicken

• 5-6 boneless, skinless chicken thighs
• 1 pint cherry tomatoes
• 1 red onion, sliced
• 1 large or 2 medium zucchini, chopped
• 1 yellow bell pepper, sliced
• 1/2 cup Kalamata olives
• 1/2 cup feta cheese
• 2 tbsp EVOO
• 2 tbsp lemon juice
• 1 tsp dried oregano
• 3 cloves garlic, minced
• 1 tsp salt
• 1/2 tsp black pepper
• 1 lemon, sliced

Instructions

Preheat oven to 425°F.

Place chicken thighs, cherry tomatoes, red onion, zucchini, bell pepper, Kalamata olives and lemon slices on a large sheet pan.

Whisk together EVOO, lemon juice, garlic, oregano, salt and pepper. Drizzle over the chicken and vegetables.

Roast for 25-30 minutes, stirring the vegetables halfway through.

Top with feta cheese and serve! 🍋🫒

If you liked this and found it helpful, I’d love a ❤️, share, follow, or even a few words of encouragement!

Your support helps me keep working toward my goal of empowering people to take control of their health and cook more meals at home.

Happy Wednesday! 🤗

Sometimes our problems cast a much bigger shadow than they actually are.

What feels overwhelming to us is never too big for God. As we head into a new week, may we remember to…

Trust in the Lord with all our hearts.
Lean not on our own understanding.
He is with us. He is carrying what we cannot.
Just keep walking.

Proverbs 3:5-6 🤍

People have been asking…so I’m going to give you the breakdown of what it’s like working with me! 👇🏻

So, what are my rates?

There isn’t a direct answer to that, and here’s why…

Every plan I create is completely customized to the individual or family and the level of support needed. Some plans may look very similar, while others may look completely different. That’s the whole point…it’s custom to YOU and your needs.

I start with a complimentary consultation where we’ll talk through a questionnaire that I can send to you beforehand, or we can go through it together during our meeting or Zoom call.

This gives me a better understanding of where you are right now, what your goals are, and what kind of support would be most helpful for you.

From there, I’ll create 2 or 3 plan options for you to choose from, and we’ll decide together how you’d like to move forward.

That’s it! 🤍

Most weekly plans include 1–3 daily meals, snack options, drinks and treats.

With a basic plan, I’ll provide the grocery list, ingredients and directions for each recipe or meal.

Everything beyond that is based on your individual or family’s level of need and the amount of support you’re looking for.

And with the holidays right around the corner, now is a great time to work together! 🎄

You don’t have to give up your favorite family recipes and traditions just because you have health or nutrition goals.

Bring me the recipes you’re already making! We can look at ways to modify them to better fit your goals, whether that means cutting back on calories, increasing protein, reducing sugar or simply making some smarter ingredient swaps.

My goal is bigger than just creating a meal plan for you.

I want to help you break the cycle, recondition the way you think about food, and learn how to make better choices without feeling like you’re missing out.

This isn’t about a quick fix or following a plan you can only stick with for a few weeks.

It’s about creating a manageable lifestyle change that supports your long-term health while still allowing you to enjoy the foods you love.

Let’s keep the traditions…just make them work a little harder for you. 😉

No cookie-cutter plans.
No one-size-fits-all approach.

Just a plan built around you. 🌿

Have questions or want to see what this could look like for you? DM me “PLAN” and we’ll start with your complimentary consultation.

🥬 Dark green vegetables are nature’s medicine!

I know they’re not everyone’s favorite, but these nutrient powerhouses can help FIGHT disease. 💪🏼

If you’re currently fighting disease like cancer or an inflammatory condition, these need to be part of your diet regularly. Put down the sugars and highly processed foods that feed what’s making you sick, and start adding these into your arsenal.

If you’re not a vegetable eater, start conditioning your taste buds. Your body needs these nutrients!

You’re either fighting disease or feeding it. Choose your arsenal. FIGHT! 🥦🥬💚

A great weekday meal! 🙌🏻

This one-pan Chicken Sausage, Broccoli & Parmesan Orzo came together in about 30 minutes from start to finish!

It’s a balanced, comforting meal with chicken sausage, garlic, broccoli, orzo and Parmesan. And it’s even better the next day! 👏🏻

It makes about 6–8 servings, depending on portion size, which makes it a great option for meal prep or feeding the family.

And yes, you can absolutely switch up the protein, veggies or pasta to make it your own. 😉 You just need to know which ones work best together and how to build the meal so you’re still getting that balance.

Repeating this one for sure! 🙌🏻

Now tell me… do you need this meal in your life? 😋

Sunday Reset 🌿

Wherever God has planted you, stay rooted. Keep showing up. Keep nurturing what He’s entrusted to you.

You may not see the growth yet, but that doesn’t mean it isn’t happening. 🤍

Take a moment today to reset, refocus, and trust the process.

Here’s to a fresh week, a renewed perspective, and all the growth still to come. 🙏🏼

Happy Sunday! 🌿

This is my lunch…”breaking my fast” go-to meal at least 3x a week 🤍

Protein first…Cuts the cravings throughout the day. Simple ingredients. Real food. Less time in the kitchen.

Boring can be good for you, but when it tastes great it’s even better!