Archive - Feed the Quad

Step 2 bonus: Plant vs. Animal Protein

Is all protein created equal?

5 hrs ago

Step 2.1: A big list of protein ideas and examples

Your ultimate protein guide. All my tips, tricks, and ideas.

Mar 24

Step 2: The basics of building muscle

Your muscle "on/off" switch.

Mar 22

Step 1.3: Nutrition Values

Building confidence and answering the question, "what's for dinner?"

Mar 11

Step 1.2: Build out a skeleton meal plan (Optional)

Answering the question, "what's for dinner?"

Mar 11

Step 1: Create your performance plate

Calculating your calorie needs and macro goals. (Then learn how to build a plate WITHOUT counting.)

Mar 11

Step 1: Your Pre-Op Plan

If I'm lucky enough to catch you before surgery, start here!

Mar 11 • Emily Barnhart, Dietitian

Friday Drop: Eat the Rainbow Pt. 2

Fan favorite smoothie recipes

Mar 6

February 2026

Friday Drop: Eat the Rainbow

Including skittles if you'd like.

Feb 27

Friday Drop: Thai Chicken Noodle Soup

An easy soup, breakfast hash, a fan favorite Mediterranean bowl, and the original Irish Crisp. Plus, my favorite tradition of the Winter Olympics.

Feb 20

Build your Performance Plate

Take a look at the full Performance Plate Guide here.

Feb 20

(You're getting this in an email, too.)

Feb 15 • Emily Barnhart, Dietitian

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