In this episode, I’m pulling back the curtain on what I eat in a typical week as a sports dietitian, marathoner, and busy mom. Spoiler: it’s not complicated.

I’m sharing the real dinners I make on weeknights, all ready in about 30 minutes or less. Plus, the simple system I use to make sure my meals are balanced, nourishing, and realistic (even on the busiest days).

You’ll learn:

• How I plan a week of plant-based dinners in 10–15 minutes
• The simple formula I use to build balanced meals for energy + recovery
• Why I rely on theme nights (like Taco Tuesday + Pizza Friday)
• How to get enough plant-based protein as an active person
• Easy dinner ideas you can repeat every week without getting bored

These are the exact strategies I use to stay consistent with my nutrition and feel strong in my training without spending hours in the kitchen.

Watch the YouTube video to see examples of the dinners:

If this episode was helpful: subscribe, leave a rating, and share it with a friend who’s always wondering what to make for dinner.

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

In this episode, sports dietitian and Greenletes founder Natalie Rizzo breaks down the most common mistakes runners make when it comes to recovery, especially on a plant-based diet, and how to fix them so you can feel stronger, faster, and more energized.

You’ll learn:

• Why under-fueling is the #1 reason runners struggle to recover
• What the research actually says about the post-run recovery window (hint: it’s more than 30 minutes)
• How to properly time your post-run snack and meal for better energy and less soreness
• The key nutrients plant-based runners need to watch (like iron, B12, and vitamin D)
• Why hydration and electrolytes can make or break your recovery

Plus, Natalie shares simple, realistic plant-based meal and snack ideas you can start using right away.

🎯 Free Resource:
Start the Plant-Based Performance Reset: a free 7-day course to help you fuel smarter, recover better, and run stronger. Sign up here!

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

Protein is everywhere right now, but how much do plant-based athletes actually need?

In this episode, I’m breaking down everything you need to know about protein on a plant-based diet, inspired by a question I’ve been getting a lot lately: “How much protein do you eat in a day?” I’ll share my real numbers (and how I figured them out), plus what they actually mean for performance, recovery, and body composition.

We’ll cover:

• How to calculate your personal protein needs (without overcomplicating it)
• Why plant-based athletes may need to think about protein a little differently
• The truth about “incomplete” proteins (and why you don’t need to stress)
• The best high-protein plant foods (and how to build balanced meals)
• How to time your protein for better recovery and appetite control
• Whether protein powders and “high-protein” products are worth it

Want help putting this into practice? Join Fuel Better: Nutrition Coaching for Plant-Based Runners to get personalized guidance, meal frameworks, and support to fuel your training the right way. Get a month free now!

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance