Bella Oldham | Avocado Bella

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serves 4–6

for the salad

4 cups thinly shaved brussels sprouts
1 large honeycrisp or pink lady apple, thinly sliced or julienned

spiced banana pecan protein muffins

Bella Oldham, RD, LDN — Tue, 01 Sep 2026 14:03:21 GMT

these are somewhere between banana bread + a bakery-style muffin, with toasted pecans, cinnamon and enough banana to keep the center soft. i add greek yogurt + a little vanilla protein powder to the batter, but not so much that you end up with the texture of a protein muffin.

warm with salted butter is still the correct way to eat one.

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makes 8 large muffins

ingredients

1 cup very ripe mashed banana, about 2–3 medium bananas
2 large eggs, room temperature
1/2 cup plain full-fat greek yogurt

crispy rice ahi tuna bites

Bella Oldham, RD, LDN — Sat, 29 Aug 2026 14:04:16 GMT

these are somewhere between a crispy rice bite and tuna tartare, but much easier to make at home. rice paper hits hot oil and puffs almost immediately into a light, crisp base, then gets topped with ponzu-marinated ahi tuna, avocado, cucumber, scallions + sesame.

the biggest thing here is timing. keep the tuna cold, fry the rice paper right before serving and don’t assemble until you’re ready to eat. the contrast between cold tuna + warm, crisp rice paper is what makes these so good.

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[peaches + cream chia pudding recipe]

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makes about 16–20 bites

ahi tuna

1 lb sushi-grade ahi tuna, very cold
2 tbsp ponzu
2 tsp rice vinegar

what i prepped for the week as a women’s health dietitian

Bella Oldham, RD, LDN — Sat, 29 Aug 2026 00:54:18 GMT

i’m sitting right in that transitional season where i want a banana nut muffin but i also want every peach lazy acres has to offer. so we’re leaning into it…

one thing i keep coming back to with these is just the idea of is changing the narrative around convenience foods. sometimes convenience is a protein bar, frozen rice or a rotisserie chicken. sometimes it’s spending a little time making the foods you want to eat more of easier to grab later.

each week looks a little different. i’m not particularly interested in making five identical meals on sunday and deciding exactly what i’ll want for lunch on thursday. i’d rather have a few really good things in the fridge that can move around depending on my schedule, appetite + what sounds good that day.

this week i made peaches + cream chia pudding, the jennifer aniston quinoa salad with grilled chicken, mediterranean turkey meatballs + banana nut muffins with walnuts and chocolate chips.

and without intentionally trying to hit a number, this prep alone has at least 18 different plant foods in it.

the american gut project found that people who reported eating more than 30 different plant foods per week had greater gut microbial diversity than those eating 10 or fewer. that doesn’t make 30 a magic number or another rule we need to follow, but i do think the broader idea is useful: getting fiber from a variety of foods may matter alongside simply getting enough of it.

more on that below because there’s some nuance…

this week’s post has the full mediterranean turkey meatball recipe, banana nut muffin recipe, links to everything else i prepped, how i’ll use it all throughout the week + one grocery list at the end.

hope you guys find something useful to steal for your own week!! Xx

things i use + love

codes
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kitchen
beast blender · cast iron pan · chia pudding containers · amazon storefront

elsewhere
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some links are affiliate links, which means i may earn a commission at no additional cost to you.

peaches + cream chia pudding

you guys know i’m always making some version of chia pudding, and peaches are very much having their moment in san diego.

i layered siggi’s peach greek yogurt on the bottom, my peaches + cream chia pudding, another spoonful of yogurt on top + fresh peaches and blackberries.

the greek yogurt adds protein + calcium, while chia seeds contribute fiber, ALA omega 3 fats, magnesium + some additional protein. i like these as a snack or part of breakfast, usually with something else alongside depending on how hungry i am.

if you’re making several at once, i’d wait to add the fresh fruit until you’re ready to eat. the chia pudding holds really well in the fridge, but the peaches are much better fresh.

jennifer aniston quinoa salad + grilled chicken

still hooked on this one.

quinoa, cucumber, herbs, feta, pistachios + a simple lemon dressing. i added grilled chicken this week, which makes it a very easy lunch without having to do much else. would recommend keeping pistachios on the side until you’re ready to eat!

[jennifer aniston quinoa salad recipe]

mediterranean turkey meatballs

these were the new recipe this week and turned out SO good. lots of parsley, garlic + red onion with shredded carrot and quinoa mixed directly into the turkey.

i baked the whole batch because it’s just easier for meal prep. you can absolutely sear them if you want more browning, but baking means the entire batch cooks at once without standing over a skillet.

ingredients

1 lb ground turkey
½ cup cooked quinoa, completely cooled
½ cup finely shredded carrot
¼ cup finely diced red onion

chia pudding FOW

Bella Oldham, RD, LDN — Sat, 29 Aug 2026 00:52:31 GMT

peaches + cream in chia pudding form. peach Greek yogurt makes the base extra creamy and gives you peach flavor throughout, then fresh peaches get folded in once it sets. i like a few toasted pecans or walnuts on top for some crunch, and usually whatever berries i have around too.

chia seeds add a solid amount of fiber, ALA omega-3 fatty acids + magnesium, while the Greek yogurt adds protein and calcium. it makes a great snack or easy addition to breakfast, especially with a little extra Greek yogurt or protein alongside it.

taste the base before adding any extra sweetener. depending on the yogurt you use and how ripe your peaches are, it may not need much. this is definitely one to make while peaches are peaking! eep!

links + codes

codes
promix · 20% off with AVOCADO_BELLA
runna · 2 weeks free with BELLA

kitchen
beast blender · cast iron pan · chia pudding containers · amazon storefront

elsewhere
instagram · tiktok

some links are affiliate links, which means i may earn a commission at no additional cost to you.

makes 5–6 servings

for the chia pudding

creamy corn + roasted vegetable bowls with poached eggs

Bella Oldham, RD, LDN — Thu, 27 Aug 2026 14:03:03 GMT

this is a good one for the transition into september. it’s warm and comforting while still making the most of late summer corn + zucchini.

the base is a creamy corn sauce with coconut milk, shallot, garlic + ginger, paired with roasted sweet potato and zucchini, spinach + poached eggs. basil, chives and chili crunch finish everything off.

this recipe has been sitting on my website for about five years and was originally inspired by the summer corn shakshuka at tatte in boston. bringing it back with a few updates because it’s still one of my favorites.

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makes 2 servings

roasted vegetables

1 medium sweet potato, cut into 3/4-inch cubes
2 medium zucchini, cut into 1-inch pieces
1 tbsp extra-virgin olive oil
kosher salt + freshly cracked black pepper

creamy coconut corn

1 tbsp extra-virgin olive oil
1 small shallot, thinly sliced
3 garlic cloves, finely grated or minced

the jennifer aniston quinoa + chickpea salad

Bella Oldham, RD, LDN — Wed, 26 Aug 2026 14:01:55 GMT

you’ve probably seen some version of the “jennifer aniston salad” by now. despite the internet lore, jennifer aniston has said this wasn’t actually the salad she ate every day on the set of friends. but the viral version is a very good salad in its own right.

quinoa + chickpeas make up the base with cucumber, tomatoes, feta, pistachios and plenty of parsley + mint. everything gets tossed in a lemon dijon vinaigrette with enough acidity and salt to bring it all together.

it also holds up really well in the fridge, which is probably my favorite thing about it. make a batch for lunch or add grilled chicken, steak or salmon when you want a little more protein.

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makes 4 servings

for the salad

2 cups cooked quinoa, cooled
1 (15 oz) can chickpeas, rinsed + drained
2 persian cucumbers, diced
1 cup cherry tomatoes, halved or quartered
1/3 cup finely diced red onion

mango matcha smoothie

Bella Oldham, RD, LDN — Tue, 25 Aug 2026 14:41:45 GMT

i made this smoothie almost every day last summer. frozen mango + banana, matcha, fresh ginger, greek yogurt + dates blended until thick and creamy. i usually add ground flax and a little spirulina, too.

it also checks a lot of boxes for me nutritionally. greek yogurt + milk add protein, fruit + dates provide carbohydrates, and ground flax adds fiber, ALA omega-3 fats + lignans. matcha gives you caffeine along with tea polyphenols, and spirulina is an optional addition for a little extra iron + phycocyanin. altogether, it makes a really solid breakfast, especially on mornings when i want something quick before or after a workout. i hope you love it as much as i do!

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My favorite blender

My favorite cast iron pan

Chia pudding containers

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makes 1 large smoothie

ingredients

1 cup frozen mango
1/2 frozen banana

why chia pudding became a staple in my diet

Bella Oldham, RD, LDN — Fri, 21 Aug 2026 18:01:22 GMT

if you’ve followed me for any amount of time, you’ve probably seen some version of chia pudding show up in my breakfast rotation. i’ve been making it for years, long before it became something i thou…

parmesan crusted chicken caesar wrap that never gets old

Bella Oldham, RD, LDN — Fri, 21 Aug 2026 15:25:43 GMT

the chicken caesar wrap never gets old. finely shredded greens, chicken, lots of fresh parmesan + black pepper, creamy greek yogurt caesar dressing, all wrapped up and finished with a crispy parmesan crust.

i use full-fat greek yogurt as the base of the dressing and capers instead of anchovies. the capers + worcestershire bring the salty, savory depth you want in a caesar, while lemon and dijon keep it bright. i used romaine here, but i also love a really finely shredded kale caesar or a mix of both.

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makes 1 large wrap

greek yogurt caesar dressing

1/2 cup plain full-fat greek yogurt
3 tbsp finely grated parmesan
1 tbsp fresh lemon juice
2 tsp capers, very finely minced

what i prepped for the week as a women's health dietitian

Bella Oldham, RD, LDN — Wed, 19 Aug 2026 18:53:27 GMT

if you’re trying to eat more protein and fiber, one of the simplest places to start is making those foods more convenient.

something i notice often with patients is that the barrier isn’t necessarily knowing what to eat. most people have a pretty good idea of the basics. the harder part is consistently putting those meals together when work runs late, you’re hungry, the chicken is still raw and cooking also means cleaning a kitchen afterward.

we tend to leave a lot of food decisions for the exact moments when we have the least capacity to make them.

i do this too, which is why i’ve started approaching meal prep a little differently.

rather than making complete meals for the week, i usually prep ingredients. a couple of proteins, a few carbohydrate and fiber sources, breakfast components and something sweet. then i can combine them differently depending on what sounds good that day.

this week i made crispy cast iron ground beef, lemon dijon chicken, rosemary japanese sweet potatoes, quinoa in bone broth, red pepper + spinach egg bites, crispy turkey bacon, whole wheat sourdough, key lime chia pudding and peanut butter fluff ice cream bars.

some weeks preparation is considerably less comprehensive. but i had the time, san diego has been very warm, and getting most of my cooking done while the oven was already on meant i only needed to turn it on once all week.

here’s what i made and, more importantly, how i made everything taste yum enough that i was excited to eat it throughout the week!

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crispy cast iron ground beef

this might be the least complicated thing i made, but the cooking technique makes a big difference.

i used:

1 lb 90/10 ground beef
3/4 tsp kosher salt
1/2 tsp garlic powder
freshly cracked black pepper

heat a cast iron skillet (one) over medium high heat until hot. add the beef and press it into a relatively thin layer, maximizing the amount of meat touching the skillet.

then don’t move it for a few minutes.

ground beef releases quite a bit of moisture as it cooks. constantly stirring it makes it harder for that moisture to evaporate and for the surface of the meat to get hot enough for meaningful browning. good contact with a hot pan gives you the deeply browned, crisp edges that make very simply seasoned beef taste much better.

once the first side is deeply browned, flip it in large sections, let those surfaces brown and then break it into irregular crumbles to finish cooking.

i keep the seasoning fairly neutral because i want this to work with several different meals later in the week.

lemon dijon miso chicken

after the beef came out, i cooked the chicken in the same cast iron.

for about 1 1/2 lbs chicken breast:

2 tbsp trader joe’s dijon aioli

key lime pie chia pudding

Bella Oldham, RD, LDN — Wed, 19 Aug 2026 15:03:21 GMT

might be my favorite chia pudding flavor of the summer. key lime greek yogurt makes it extra creamy, fresh lime gives it that tart key lime flavor, and crushed graham crackers on top add some crunch. Very simple, very good.

I used a zero-sugar key lime Greek yogurt, but dealer’s choice. Use whichever one you like and adjust the sweetness from there. And definitely use the fresh lime zest. The aromatic oils in the peel give you a ton of lime flavor without adding more acidity, which keeps the texture creamy rather than overly tart. A winner!

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makes 5-6 servings

for the chia pudding…

1 cup milk of choice

salted peanut butter fluff ice cream sandos

Bella Oldham, RD, LDN — Mon, 17 Aug 2026 20:49:00 GMT

These might be one of my favorite things to come out of the kitchen in a while. A crunchy peanut butter protein base with dark chocolate chips, a creamy peanut butter fluff layer, more chocolate and flaky sea salt on top.

The base is somewhere between a peanut butter bar and cookie dough once frozen, with little crunchy chocolate chips throughout. The coco whip layer is soft and creamy, which is such a good contrast with the denser peanut butter base.

I used Promix unflavored whey in the base and their peanut butter whey in the fluff. Whey works especially well here because it mixes easily into both layers without making them overly gritty or chalky. You can use code ‘avocado_bella’ for $$$ off!

A little maple syrup and vanilla round everything out, and the flaky salt at the end makes a big difference with the peanut butter and dark chocolate.

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Makes about 8 bars

for the crunchy peanut butter base

1 cup One Trick Pony Crunchy Peanut Butter
1 scoop Promix Unflavored Whey Protein

moroccan chicken meatballs with a whipped feta yogurt sauce

Bella Oldham, RD, LDN — Fri, 14 Aug 2026 18:43:46 GMT

These are such a good one to prep ahead and keep in the fridge for easy lunches and dinners throughout the week. They’re also freezer-friendly, so if you’re already making them, you might as well double the batch and freeze one for later.

The carrots keep the meatballs moist, fresh herbs and lemon brighten everything up, and the whipped feta yogurt is very much worth making. I made mine without breadcrumbs, but included panko as an option if your mixture feels especially wet or you prefer a softer, more cohesive meatball.

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Makes 4 servings

for the meatballs

1 pound lean ground chicken
2 medium carrots, very finely shredded
1/4 small yellow onion, finely grated
1 large egg

spicy coconut broth beef bowls

Bella Oldham, RD, LDN — Tue, 11 Aug 2026 01:13:17 GMT

Somewhere between a rice bowl and a really brothy curry situation, and it turned out so good. Crispy ginger garlic beef, coconut rice, a spicy coconut bone broth, lots of lime, and gochujang for a little heat, sweetness, and a ton of flavor.

The biggest thing here is letting the beef actually crisp. Hot cast iron, plenty of surface area, and resist the urge to stir it every five seconds. You want those deeply browned edges before adding the garlic, ginger, and everything else.

The broth is creamy but still light enough to spoon generously around the rice. Gochujang + coconut milk is such a good combo, especially once you add ginger, lime, and a little rice vinegar to cut through the richness.

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spicy coconut broth beef bowls

Makes 4 bowls

for the coconut rice

1 1/2 cups jasmine rice, rinsed well
1 1/4 cups water
3/4 cup full-fat coconut milk
1/2 teaspoon kosher salt

for the crispy ginger garlic beef

1 1/2 pounds 90/10 ground beef
1 teaspoon toasted sesame oil
4 cloves garlic, finely grated or minced

strawberries & cream chia pudding

Bella Oldham, RD, LDN — Sun, 09 Aug 2026 15:02:15 GMT

If you’ve been trying to eat more protein and fiber, I’m a little biased, but this strawberries & cream chia pudding is a pretty good place to start. It’s light, fluffy, packed with over 15 grams of protein and 6 grams of fiber per serving, and tastes like strawberries & cream.

I almost always have a batch of chia pudding in my fridge because it’s one of the easiest breakfasts to prep ahead and grab on busy mornings. This version has become a favorite because it bumps up both the protein and fiber while still feeling like a treat. Between the Greek yogurt, soy milk, chia seeds, and protein powder, you’re getting a great balance of protein, fiber, healthy fats, and calcium. The frozen strawberries blend into the creamiest texture, making this version especially light, fluffy, and perfect for summer.

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copycat peanut butter chocolate perfect bars

Bella Oldham, RD, LDN — Fri, 07 Aug 2026 15:01:32 GMT

I’ve been making these homemade peanut butter protein bars on repeat. They’re ridiculously easy, made with simple ingredients, and one of my favorite things to keep in the fridge for the week. If you’ve ever had a refrigerated Perfect Bar, they have a very similar soft, peanut buttery texture, finished with a layer of melted dark chocolate.

Between the peanut butter, protein powder, and flaxseed, you’re getting a great balance of protein, healthy fats, and fiber, all naturally sweetened with honey. They’re perfect to grab before heading out the door, after a workout, or whenever you need a little something sweet.

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extra crispy brussels sprouts

Bella Oldham, RD, LDN — Thu, 06 Aug 2026 23:46:40 GMT

Brussels sprouts have a reputation for being divisive, but when they’re roasted on a screaming hot sheet pan until the cut sides are deeply caramelized, they’re hard not to love. The trick is simple: high heat, a preheated pan, and dry Brussels sprouts with enough space to crisp instead of steam.

I actually trimmed and halved mine earlier in the day and left them out to dry before roasting. You definitely don’t have to plan that far ahead, but getting rid of as much surface moisture as possible helps them brown and crisp rather than steam.

I finish mine with a drizzle of hot honey, lots of lemon zest, fresh herbs (I used basil because that’s what I had), and a generous shower of freshly grated Parmesan. Sweet, salty, crispy, bright. So good.

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brown butter s’mores rice krispie treats

Bella Oldham, RD, LDN — Wed, 05 Aug 2026 23:20:24 GMT

These are the kind of Rice Krispie treats that ruin every other Rice Krispie treat. Browning the butter and toasting the marshmallows takes an extra few minutes, but it’s absolutely worth it. You get those deep, campfire marshmallow flavors, little pockets of gooey marshmallow throughout, and just enough flaky sea salt to balance everything out.

Next time I’d dip the bottoms in melted milk chocolate instead of sprinkling chocolate on top. I think that would make them just about perfect!

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Rice Krispie Treats

7 tablespoons unsalted butter
2 (10-ounce) bags mini marshmallows, divided
1 to 1½ cups mini marshmallows (for folding in)
1½ teaspoons vanilla bean paste
½ teaspoon kosher salt
5½ cups Rice Krispies cereal
1 cup graham crackers, roughly chopped (I like a mix of crumbs and bigger chunks)
Flaky sea salt

8 ounces good-quality milk chocolate, melted (for dipping or drizzling)

Instructions

1. Toast the marshmallows

Preheat your oven to 450°F.

Spread one bag of mini marshmallows onto a parchment-lined baking sheet. Bake for 3–5 minutes, or until deeply golden and toasted. Watch closely they will brown quickly.

2. Brown the butter

While the marshmallows are toasting, melt the butter in a large Dutch oven or heavy-bottomed pot over medium heat.

Continue cooking until the butter turns golden brown and smells rich and nutty, about 4–5 minutes.

Reduce the heat to low.

Immediately stir in the toasted marshmallows, the second bag of mini marshmallows, vanilla bean paste, and kosher salt. Stir just until smooth, then remove the pot from the heat. Avoid overcooking the marshmallows, they’ll stay much softer this way.

3. Fold everything together

Add the Rice Krispies and graham crackers and gently fold until every piece is coated.

Let the mixture cool for about a minute before folding in the remaining 1 to 1½ cups mini marshmallows. This keeps them soft, gooey, and visible throughout the bars.

4. Press into the pan

Transfer the mixture to a parchment-lined 9x13-inch pan.

Using lightly buttered hands or a greased spatula, gently press it into an even layer.

Resist the urge to pack it down. A light touch keeps the bars soft, chewy, and perfectly gooey.

If you’re using chocolate chips, sprinkle chopped milk chocolate over the warm bars and let it melt slightly.

Finish generously with flaky sea salt.

Let cool for about 30 minutes before slicing.

Instead of topping these with chocolate, I think dipping the bottoms halfway in melted milk chocolate would be even better. You’d get that classic s’mores chocolate in every bite

Keep the heat low when melting the marshmallows, don’t overmix, and don’t press them too firmly into the pan. Those three little things make the difference between treats that stay soft and gooey for days and ones that turn firm by the next morning.

Brown the butter until it’s quite dark, almost the color of peanut butter. Most recipes stop too early. That deeper brown butter flavor paired with the toasted marshmallows is what makes these!

Xx Bella

pistachio pesto chicken pasta

Bella Oldham, RD, LDN — Sat, 01 Aug 2026 17:00:52 GMT

One of those recipes that feels way fancier than the amount of effort it takes. The pesto is bright, creamy, and loaded with fresh basil and pistachios, the broccoli gets perfectly tender from cooking right alongside the pasta, and the shaved chicken develops crispy little edges that melt right into every bite.

I used BRAMI’s High Protein & High Fiber Pasta, which is made from lupini beans. I’ve tried a lot of high-protein pastas over the years, and this is one of my favorites because the texture is great and it’s much gentler on my stomach than many of the alternatives. If bean-based pasta has ever left you feeling full or bloated, this one is definitely worth trying.

I also made the pesto in my new Beast Blender and I’m officially converted. It’s powerful, perfect for small-batch sauces like this, and I love not having to drag out and clean a full-size blender every time I make pesto. Its also chic as heck on the counter.

This is the kind of meal I find myself making on repeat. It’s high in protein and fiber, holds up beautifully in the fridge, and somehow tastes even better the next day! Excited for you to try.

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