Habit-based nutrition

Author: prepandpepllc

Free eCookbook!

Free eCookbook!

Thanks so much for being here and being a part of my community! I would like to express my thanks by sharing with you some of  my all-time favorite recipes!   I have poured so much love into this free eCookbook and I hope you […]



**OPEN UNTIL ALL SPOTS FILLED!!!!!!** THE TIME IS NOW!!!!!! If you’re ready to build healthier habits into your life, this challenge is FOR YOU!! To purchase my challenge, you must: have consistent access to computer, e-mail, and Facebook – Facebook page MUST be active to protect […]




Official sign up starts Monday, April 1st but due to the large number of ladies who missed out due to selling out quickly last time, I am opening up another pre-sale to ensure you can SECURE YOUR SPOT!!!

To purchase the PRE-SALE of my challenge, you must:

  • have consistent access to computer, e-mail, and Facebook
    • Weekly Habit information will be sent via e-mail – if unable to open on phone, challenger will need to have computer access. Participation in challenge will be through private Facebook group
  • be a female (this is a women’s only challenge!)
  • read the information below and UNDERSTAND what you are signing up for
  • pay your PayPal invoice before sign-up goes live the morning of April 1st
  • sign the waiver stating you have read and understand the expectations and rules of the challenge
  • be ready and willing to change your habits and improve your life!!!

What the 8-Weeks to Build Healthier Habits Challenge IS:

-Each week a new Habit is covered for challenger to adopt

-Educational weekly e-mail about that week’s Habit with information, tips, activities, and resources

-Priority Planner mailed out to all challengers to fill out and strengthen daily habit-building (to be used during or after challenge; whatever the challenger chooses)

-Private support group (on Facebook) for challengers to engage, ask questions, offer/receive support, and participate in weekly activities related to challenge

-Weekly LIVE Q&A in group where I cover the habit more in depth and give you a chance to ask questions and discuss the habit

-Weekly home workout (using minimal to no equipment) sent each week with weekly habit e-mail

-Prizes to reward participating challengers who engage in the support group and practice the weekly Habit

What the 8-Weeks to Build Healthier Habits Challenge is NOT:

-One-on-one Nutrition Coaching (there will be NO 1:1 coaching and ALL communication will be through Facebook group)

-A weight loss challenge (weight loss may be the goal for some participants, but that is not the focus of this challenge!)

-A calorie/macro focus (there will be NO calorie/macro calculations done; all nutrition habits will be based on food groups and general nutrition guidelines)

-A fitness challenge (physical activity will be a habit covered and weekly workouts will be sent but NO individual fitness plans will be given out)

-Individual consultations (this is a group challenge!)

-No refunds offered (once you’re in – you’re in!)

Additional Details–

START DATE: Friday, April 12th

END DATE: Friday, June 7th

COST: $100 (paid through PayPal on website)

REGISTRATION OPENS: Monday, April 1st (limited number of participants)

IMPORTANT: We will cover topics such as Meal Planning, Meal Prepping, Physical Activity, Time Management, Sleep, and more!! These are general healthy habits that can improve our day-to-day lives! If weight loss is your goal (yay you!) that is perfectly fine and can be shared, BUT NO weight loss measurements will be asked/taken/used for reward! Calorie and macro calculations will NOT be given; all nutrition information will be general guidelines and NO one-on-one coaching or messaging will take place; ALL communication will be within the group.


E-Mail: hdowney@prepandpepllc.com to secure spot – serious inquiries only – this will send you a private invoice – invoice must be paid to secure spot!

See some of the wins from our first round of challengers:



**CLOSED!!!!!!**   THE TIME IS NOW!!!!!!   If you’re ready to build healthier habits into your life, this challenge is FOR YOU!!   To purchase my challenge, you must:   have consistent access to computer, e-mail, and Facebook Weekly Habit information will be sent via e-mail […]



WOW! I am overwhelmed at the interest and excitement over my 8-WEEKS TO BUILD HEALTHIER HABITS CHALLENGE!!   Official sign up starts Monday, January 21st but due to many requests I am opening up a presale!   To purchase the PRESALE of my challenge, you […]

[RECIPE]: Loaded Mac & Cheese

[RECIPE]: Loaded Mac & Cheese

So before I even start...I have a confession about this mac and cheese recipe....


I've been cooking my entire life. Through my Nutrition degree I've had to take my share of cooking classes, like Meal Management and Food Science. I know for a truly classic mac and cheese recipe you need to make the cheese sauce with a roux (equal parts butter and flour to make the base of a sauce). But I do NOT use a roux in my Loaded Mac & Cheese recipe.


The cheese sauce for this recipe is actually cheese dip.


LOOK. I know all of the classically-trained cooks are dying right now, but hear me out - this. is. good.


Now that being said, I love this recipe. So much so that I'm not even going to fluff it up. I'm just gonna get right to it and share it. I will say this recipe makes a LOT so use it to feed a crowd or expect yummy leftovers!



What You'll Need:

  • 8 cups water
  • 1 teaspoon salt
  • 4 ounces DeLallo Farfalle Whole Wheat Pasta (or any whole wheat bow tie pasta)
  • 1 red bell pepper, seeded and chopped to bite-size chunks
  • 1/2 pound white american cheese, cut into chunks or shredded (I use my Kroger brand from the deli)
  • 1 tablespoon butter
  • 1/4 cup milk (may need more to thin out)
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon cayenne red pepper
  • 12 ounces turkey sausage, cut into rounds
  • 1 bag microwaveable frozen broccoli florets (I use Bird's Eye steamables)


What You'll Do:

  1. In a large stock pot, heat 8 cups of water with 1 teaspoon salt over high heat.
  2. Bring to a boil and add farfalle. Cook until al dente (will take longer when using whole wheat version).
  3. Add bell pepper and let cook in boiling water for 5 minutes.
  4. Drain pasta and pepper and run cool water over to stop cooking process.
  5. In a medium-sized sauce pan over medium heat, add cheese, milk, butter, pepper, and cayenne. Stir constantly until melted and reduce heat to low.
  6.  In a separate skillet, add sausage and cook over medium heat for 5 minutes.
  7. Place broccoli in microwave and cook according to package directions. Remove and let cool.
  8. Return pasta and pepper to stock pot.
  9. Add broccoli and sausage to pasta mixture and stir to combine.
  10. Slowly add cheese sauce over the pasta, stirring to coat evenly.
  11. Serve and enjoy!


Yield: 8 servings. 1 serving (about 1 cup) contains 257 calories, 15g Fat, 16g Carbs, 2g Fiber, 1g Sugar, 15g Protein

[RECIPE]: Balanced Breakfast Bowls

[RECIPE]: Balanced Breakfast Bowls

These breakfast bowls might be my new favorite breakfast!   I got the idea when I bought the Healthy Choices Power Bowls: Unwrapped Burrito Scramble. This frozen meal was SO delicious. I loved the flavors and it was just enough food to give me a […]



I am SO excited to FINALLY be rolling out the details of my 8-Weeks to Build Healthier Habits Challenge!!   I have been contemplating for a long time HOW to help the ladies around me who want to make changes in their lives. I knew […]

[RECIPE]: Sorta Lasagna Soup

[RECIPE]: Sorta Lasagna Soup

Sorta Lasagna Soup.....but not quite!


If you've never made the Lasagna Soup recipe from SkinnyTaste, you, my friend, are missing out! Link for her recipe here


This soup is inspired by that recipe. I made it the original way once and as always, made it differently every time after until it became my own!


One difference is that I use lean ground beef. She uses Italian chicken sausage, but unfortunately, my grocery store does not carry it. Also, I like ground beef because it reminds me of real lasagna. I opt for 93/7.


The biggest difference between the original and mine - I LOAD this soup up with veggies. In fact, if you're more plant-based or vegetarian, swap the beef for mushrooms and this would be an awesome Italian Vegetable soup recipe! I add in a whole red and green bell pepper, carrot, and zucchini. As a bonus, I even use Prego's Garden Harvest Chunky Zucchini pasta sauce.


You can never have too many vegetables!


Another difference is that I use mini bow tie pasta. In her recipe, she uses broken lasagna and I sometimes do this, but truthfully, it can take a little time to break all those lasagna sheets up. Also, I may have injured myself once on a sharp edge when breaking them. (I wish I was kidding). Still, I do love to use whole wheat lasagna noodles when I have time time. I usually go for the mini bow tie pasta because my boys love them and they're just cute! (That's a good reason, right?) You can use whatever pasta you prefer - make it your own!


Pasta sauce is used as the base of the soup, but you thin it out with chicken, beef, or vegetable broth and it is DELICIOUS. If you reduce it down to much and the sauce is too thick, just add more broth or water.


A dollop of ricotta with a little mozzarella sprinkled over this soup truly ties it all together AND ups the protein count!


This is a great comfort food recipe that doesn't hit the calorie bank too hard and will warm you up on a cold winter night. Give it a try - I bet it will become a family favorite! 🙂



What You'll Need:

  • 1 pound 93/7 ground beef
  • 1 teaspoon minced garlic
  • 1 red bell pepper, seeded and chopped
  • 1 green bell pepper, seeded and chopped
  • 1 cup carrots, chopped
  • 2 cups Prego Harvest Garden Chunky Zucchini Italian Pasta Sauce (or your favorite pasta sauce)
  • 3 cups chicken broth
  • 2 ounces mini bow tie pasta
  • 1 1/2 cups chopped zucchini
  • 1/4 cup + 2 tablespoons part-skim ricotta
  • 1/4 cup + 2 tablespoons shredded mozzarella
  • red pepper flakes, fresh basil, black pepper


What You'll Do:

  1. Brown ground beef in a large soup pot over medium heat until no longer pink.
  2. Add bell pepper and carrot to pot and cook for 5-7 minutes, or until soft.
  3. Add garlic and stir to combine for 30 seconds or until garlic is fragrant.
  4. Add pasta sauce and chicken broth to pot and stir to combine ingredients.
  5. Bring to a boil and reduce to a simmer for 5 minutes.
  6. Add pasta and zucchini to pot and cook for addition 5-10 minutes, until both are soft.
  7. Divide soup among six bowls *serving should be about 1 1/4 cup*.
  8. Top each bowl with 1 tablespoon ricotta and 1 tablespoon mozzarella.
  9. Add any additional toppings desired (red pepper flakes, basil, black pepper, etc.) and enjoy!


Yield: 6 servings. 1 serving contains 251 calories, 9g Fat, 20g Carbs, 2g Fiber, 6g Sugar, 23g Protein 



[RECIPE]: Farro Stuffed Sweet Potato

[RECIPE]: Farro Stuffed Sweet Potato

A few weeks ago I shared a Warm Farro & Kale Salad recipe. When making a grain like Farro, I like to batch cook (making a bunch at once) and use it across several recipes! I LOVE farro and will make the salad, this recipe, […]