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Hi, I’m Charlotte!

I’m a Registered Dietitian who’s made it her mission to educate, inspire, and empower you to SHAPE your eating habits and relationship with food!

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So now you wanna know how to build a PLANT-BASED b

So now you wanna know how to build a PLANT-BASED balanced meal?! 🌱Well, this dietitians gotcha covered, again!🍽
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Follow @shapedbycharlotte for more nutrition tips!
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It goes like this, just like with the regular balanced plate (see previous reel):

✔️Fill ½ your plate with non-starchy veggies (broccoli, salad, tomatoes, peppers, carrots, cauli, etc)
✔️Fill 1/4 of your plate with slow carbs, these are fiber-rich carbs so named because they take longer to digest and enter the bloodstream (whole grains like quinoa, whole wheat pasta, and brown rice, potatoes with skin, fruit, etc)
✔️Fill 1/4 of your plate with plant protein (tofu, tempeh, legumes and legume-based pastas, etc).
*Now, if your plant protein is also a source of slow carbs, as is the case with legumes (beans, lentils, chickpeas, etc) and their pasta versions (like the chickpea pasta used in the video), it may take up closer to half the plate since it’s a good source of both!
✔️And of course, don’t forget the healthy fat (pesto, nuts/seeds or nut butter, avocado, olive oil, etc)!

In my opinion, green goddess recipes aren’t a fa

In my opinion, green goddess recipes aren’t a fad, they’re a lifestyle! 🌱 Let’s make Plant-Based Green Goddess Bowls #SponsoredbyNinja
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I’m making them in the new @ninjakitchen Ninja Speedi Rapid Cooker & Air Fryer, which allows you to cook an entire 3-part meal—grain, veggie, and protein—for up to 4 people, all at once, and in as little as 15 minutes! The technology is pretty awesome—it essentially steams what you put in the bottom at the same time as it air fry’s what you put on top of the handy crisper tray, and you can easily switch between the air fry and rapid cooker modes. #SpeediMeals
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1 block extra-firm tofu, drained & pressed
1 Tbsp soy sauce
2 tsp toasted sesame oil or olive oil
1 Tbsp corn or arrowroot starch
8 oz. whole wheat pasta
1 head broccoli, cut into florets
3 cups vegetable broth
4 cups fresh baby spinach
1 avocado
For the green goddess sauce:
¼ cup olive oil
3 to 4 Tbsp fresh lemon juice
1 cup fresh baby spinach
1 cup fresh basil
¼ cup raw cashews
3 Tbsp fresh chives
2 to 3 Tbsp nutritional yeast
Salt to taste
Water to thin
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Toss the tofu cubes in the soy sauce and olive oil. Sprinkle the starch over the tofu and toss again until evenly coated. Add pasta, broccoli, and broth to the bottom of the pot. Place the tofu on top of the crisper tray in a single layer. Close and move slider to RAPIDCOOK. Select SPEEDI MEALS, set temperature to 350, and cook for 13-15 min. Meanwhile, blend sauce ingredients in a blender til smooth. Divide fresh spinach, pasta and broccoli, avocado, and tofu among bowls. Drizzle with green goddess sauce. #NinjaHealthyBowlChallenge

👆See the link in my bio to check out the Ninja Speedi for yourself!

LAZY GIRL LENTIL BOLOGNESE🍝💁‍♀️ the pe

LAZY GIRL LENTIL BOLOGNESE🍝💁‍♀️ the perfect protein-packed, plant-based meal for your meatless Monday! Requires just a handful of ingredients and takes just 15 minutes!👌
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Follow @shapedbycharlotte for more nutritious recipes!
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1 box spaghetti (I’m using @barilla protein+ thin spaghetti—so good!)
1 8-oz. pkg sliced mushrooms
½ small yellow onion, cut into chunks
1 Tbsp olive oil
2-3 cloves garlic, minced or pressed
¼ tsp crushed red pepper (optional)
1 can or pkg pre-cooked lentils, drained and rinsed (I’m using @traderjoes steamed lentils)
1 jar your favorite marinara (I’m using @raoshomemade )
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While your spaghetti cooks, combine mushrooms and onion in food processor and pulse until finely chopped. In a large skillet over medium, saute garlic and crushed red pepper in olive oil for 1 min. Add mushroom/onion mixture and saute 5-7 min, add pre-cooked lentils and marinara and simmer over low until heated through (~5 min). Season with salt and pepper to taste. 🍝

So you wanna know how to build balanced meals but

So you wanna know how to build balanced meals but ya have no idea how?! Well, this dietitian’s got you covered! I’m sharing my easy formula for how to build balanced, filling meals 🍽
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Follow @shapedbycharlotte for more nutrition tips!
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It goes like this:
✔️Fill 1/4 of your plate with lean animal or plant protein (fish, chicken, lean beef, tofu, beans, etc)
✔️Fill another 1/4 of your plate with slow carbs, these are fiber-rich carbs so baked because they take longer to digest and enter the bloodstream (whole grains, potatoes with skin, fruit, etc)
✔️Fill the last 1/2 of your plate with non-starchy veggies (broccoli, salad, tomatoes, peppers, carrots, cauli, etc)
✔️and don’t forget some healthy fat! (avocado, nuts/seeds or nut butter, olive oil, etc)

Blood sugar hack: eat veggies first?! 🥦 Does e

Blood sugar hack: eat veggies first?! 🥦
Does eating your veggies before eating the rest of your meal help lower the blood sugar response?🤔
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If so, does this mean anything for the general population and should you eat your meals this way?🤔
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Follow @shapedbycharlotte for more nutrition facts!
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*Note that only one of the studies first mentioned compared consuming all of the components together, for example: a bowl with rice, broccoli, and meat mixed and consumed together, and they found it also attenuated the post-meal glucose response *shocker* (although not to the same extent as vegetables first, but still, nothing to worry about)

Blood sugar hack: cooling rice?! 🍚 Does rice th

Blood sugar hack: cooling rice?! 🍚 Does rice that’s been COOLED overnight have a smaller impact on blood sugar levels than freshly cooked rice?!
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Let’s find out! And also, what does this mean for your overall health?🤔
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Follow @shapedbycharlotte for more nutrition facts!

Hydration is extra important during this heatwave

Hydration is extra important during this heatwave 🥵 so I’m showing you how to make your very own Watermelon Electrolyte Drink! 🍉🍉(with no added sugar!)
Follow @shapedbycharlotte for more recipes and nutrition tips!
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Makes 2 servings:
2 cups fresh cubed watermelon
½ cup coconut water (I like using the pineapple coconut water from Vitacoco)
½ cup plain water
Juice of ½ - 1 lime
Scant ¼ tsp salt
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Blend and that’s it! Best served chilled or over ice 🍉

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