Meal Prep with the Pros: Feeling Good Again with Rayanne Collins

When it comes to nutrition coaching, Coach and IFBB Wellness Pro Rayanne Collins believes every plan should begin with one thing: health first. While many people focus only on the physical results they want to see, Rayanne takes a deeper approach, helping clients build a foundation rooted in gut health, hormone balance, and overall wellness.

That commitment is what sets her team apart. Rayanne’s coaching is designed to make your transformation journey not only effective, but informed. Her personal and professional experience has given her valuable insight into challenges so many people face today, including inflammation, overtraining, stress, and the need for better balance. She also emphasizes the importance of self-care, gratitude, and creating habits that support a healthier, more sustainable lifestyle.

At the heart of Rayanne’s message is faith and the desire to help others truly feel good again. Her goal is to guide clients toward a place where health, confidence, and balance can work together.

To provide a personalized plan, Rayanne partners with a Wellness Clinic and uses a variety of tools to understand each client’s unique needs. This may include a questionnaire covering current training and nutrition habits, bloodwork, and an accountability app. With that information, she builds a plan that works with your lifestyle instead of against it.

And when it comes to meal prep, Rayanne keeps things realistic, flavorful, and easy to enjoy. Two examples of meals she might include in a client plan are fresh guacamole and pasta with tomato sauce. Made with fresh foods, herbs, and spices, these meals prove that healthy eating does not have to be bland or complicated. In fact, it can be both simple to prepare and delicious to eat.

Check out the recipes and discover how nourishing your body can also mean enjoying every bite.

Nourish Your Body, Enjoy Your Food

Rayanne’s approach to nutrition proves that eating for your goals doesn’t mean sacrificing flavor or comfort. By focusing on fresh ingredients, balance, and flexibility, her meal plans allow clients to stay on track while still enjoying the foods they love.

From simple staples to elevated homemade options, these recipes reflect her philosophy: fuel your body, support your health, and enjoy the process.

Fresh Guacamole

There is nothing like fresh homemade guacamole. It’s delicious, satisfying, and easy to customize with just the right amount of spice for your taste. Check out the Perfect Low Fat Taco recipe, too!

But is it healthy? Absolutely. Avocados are rich in essential healthy fats we should consume daily. They’re also high in fiber and packed with vitamins B, E, and K, along with potassium—making this a simple addition that supports overall wellness. 

Ingredients

• Avocados
• Lime juice (from one lime)
• ⅓ cup red onion, minced
• 1 garlic clove, mashed
• Cilantro (optional)
• Salt & pepper to taste

Optional Add-Ins

• Tomato
• Jalapeño peppers
• Serrano peppers
  

Directions

1. Remove the flesh from the avocado and dice.
2. Add lime juice, red onion, salt, and pepper.
3. Mix in any optional add-ins to taste.
4. Serve immediately.

Serving Ideas:

• *The Perfect Low Fat Taco – 1 Sieta Grain Free Tortilla Wrap + lean ground beef, or black beans + guacamole + Cabot low fat cheese.
• Can also enjoy with baked tortilla chips, lentil chips, or air-fryer tostones.

Pasta with Sauce (Quick & Easy Option)

When we think of pasta with sauce, it brings a sense of comfort and good memories. The challenge is staying aligned with your fitness goals while still enjoying those familiar flavors.

This quick and easy version is perfect for a busy weeknight—simple, satisfying, and easy to customize.

Ingredients

• 1 packet McCormick Thick & Zesty Spaghetti seasoning mix
• 1 (6 oz) can tomato paste
• 1¾ cups water
• 1 tbsp olive oil (optional)
• Gluten-free pasta

Directions

1. In a 2-quart saucepan, combine seasoning mix, tomato paste, and water.
2. Bring to a boil.
3. Cover and simmer for 15 minutes, stirring occasionally.
4. Serve over pasta and enjoy.

Refrigerate any leftovers.

Add-In Option:
Add ½ pound of cooked, drained lean ground beef, lean ground turkey, or shredded chicken breast for a protein-packed meat sauce.

Fresh Homemade Tomato-Basil Sauce

Contributed by Laurel Tierney, Registered Dietician, Licensed Nutritionist

For those with a little extra time, this fresh homemade version brings elevated flavor with minimal ingredients. With only 1.25 grams of fat and 8 grams of carbs per serving, it’s a nutrient-conscious option that doesn’t sacrifice taste.

Ingredients

• 1 small onion
• 2 cloves garlic, minced
• 1 tsp olive oil
• 2 lbs fresh tomatoes (or 1–28 oz can crushed Italian-style tomatoes)
• ½ tsp sugar
• ¼–½ tsp crushed red pepper
• 3 tbsp fresh basil (or 1 tbsp dried basil)

Directions

1. Sauté onion and garlic in olive oil in a large heavy-bottomed pot
2. Cut the tomatoes into quarters. Use a blender or food processor to puree tomatoes, working in batches. Pass the tomato puree through a food mill or mesh strainer to remove the peels and seeds, then add to the pot.
3. Next, add remaining ingredients.
4. Bring to a boil, then reduce heat.
5. Simmer for approximately 15 minutes.
6. Serve over pasta, rice, or vegetables.

Add-In Option:
Add lean ground beef or turkey or shredded chicken to create a hearty meat sauce.