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Updated: Apr 4, 2022

a meal prep fave

I'm not going to go into a large story about why this is the best frittata recipe. But just know that it never lasts long. You can bake this in a pie dish, or you can bake them in mini quiche dishes. I personally prefer the silicone molds I purchased on Amazon (linked below), but did not have a photo of them to share with you. Also, this one pictured might have been cooked too long, but it was still delish and went just as fast as any of the other ones ever have. ;-)

one mini frittata is around 10g of protein and loaded with delicious phytonutrients!

My favorite: Bacon, Spinach & Sundried Tomato Fritatta


  • 18 farm fresh eggs

  • 1lb thick cut bacon

  • 1/2 cup coconut cream

  • 16oz sundried tomatoes (not marinaded in a jar)

  • 3 large handfuls of spinach, chopped

  • 3/4 cup feta cheese

  • salt & pepper


  1. Preheat to 375°F. If using a pie dish, grease with coconut oil or ghee.

  2. Chop bacon to pieces and cook in a skillet until done. Drain fat.

  3. Rough chop or cut the spinach into smaller pieces

  4. Crack eggs, add coconut cream, and whip together until all yolks are all busted. Add the rest of the ingredients, and mix well.

Pour egg mixture into a greased pie dish, or use a measuring cup to pour into mini silicone molds. Bake for 30-40mins, or until eggs are cooked through. Eggs will rise as they cook in the oven and may spill over, so I always place whatever dish I am using on a baking sheet to catch the mess.

That's it! It's so easy, so delish, and won't have you sugar crashing later. Enjoy as a breakfast or a snack. The mini frittata molds make them the perfect size to take on the go.

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Updated: Apr 3, 2022

& 3 ways you can begin to navigate your own Internal Guidance System

Mind, body, soul. We are uniquely Human.

Intuitive Wellness is about nourishment of the mind, body, and soul. It is a journey into self. It is about healing, radical self love, and discovering your connection to yourself and the world around you. In my coaching practice, I aim to guide you through the process by using food and movement as your primary tools. By approaching food and movement from a loving place, rather than a reward/punishment system, magnificent things begin to happen. And since small steps are easier to fit into your daily routine, below are three tips to help you get started.

Tip #1 - Less Sugar

Typical breakfast for most people, when they eat it, contains more grams of sugar than recommended for a daily serving! Sugar is the leading driver of your mid morning crashes and afternoon sugar cravings. Studies have shown that people whom eat a more satiating breakfast stay full longer, and are less likely to make erratic decisions from sugar crash hunger symptoms later. Sugar has even shown to create inflammation that damages the gut lining, leading to things like leaky gut syndrome. And since the gut houses our "second brain", sugar has a direct impact on our nervous system and mental health.

Be on the lookout for my favorite satiating frittata recipe!

Tip #2 - More Antioxidants

Antioxidants are nutrients that protect your cells from free radicals. Free radicals are produced from the breakdown of food within your system, and the chemicals in the air around you. It is believed that the antioxidants in food can help prevent cancer, slow or reverse aging, enhance your immune system, increase your energy, and improve heart and other organ health. So how do you do that? Fruits and vegetables are the primary source of antioxidants available to us. Start bulking your snacks up with things like dried fruit, mixed nuts and dark chocolate. Spinach can be added to smoothies, salads, and breakfast scrambles. Even something as simple as replacing a drink with one green tea a day. Powerful antioxidants can also be found in lots of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans might even have more antioxidant power than blueberries! It's all about awareness around the nutrients in the ingredients you are choosing.

Tip #3 - Mindful Movement

Mindful movement isn't necessarily your exercise routine. It is a time you set aside for yourself to participate in an activity that frees you for a while. It is any activity performed with awareness. It is putting your attention and focus on noticing and feeling what your body does while engaging in movement. It is a mental focus and practice of being aware of your entire body. This can include a hike through the woods to clear your mind, a ROMWOD to connect to the pain centers of the body, or throwing clay as you decompress through artistic expression. Mindful movement allows you to check in with your body and get moving in a way that can help lower stress, release stagnant energy, and strengthen your mind body connection. Allow your soul to guide you as you explore.

"The things you are passionate about are not random, they are your soul's calling" - Fabienne Fredrickson

Grow with Grace

xo, Sam <3

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Updated: Apr 4, 2022

Welcome to FitBunch: all things human

Mind, Body, Soul.

When I think of wellness, it is from the inside out; if I am disconnected from myself, how will I know how to care for myself?

I am Creator/Personal Chef at FitBunch Meal Prep (est. 2018), a Level 2 CrossFit Trainer at Dawson CrossFit, and current student enrolled with Precision Nutrition.

I have spent the last decade exploring the earthy, naturalistic path to overall wellness, and building upon the principles that fit my family's needs. I do not believe in any one direction, and it is my hope to guide you to your own interpretation of Wellness through Intuitive Health Coaching.

What started Meal Prep?

Meal prep started with the belief that the food industry (I'm talking big corporations) really aren't in it for what is best for us. People are getting sick. Our recipes have removed some of the biggest contributors: refined sugar and wheat, gluten, most dairy, artificial flavors, preservatives, and toxic fillers just to name a few. We source whole food ingredients and aim to keep the meals simple, yet flavorful. Our goal is to help you supplement your lifestyle in a way that leaves you feeling good.

Live a life you L.O.V.E.

Time is a big aspect to living a life that feels good. As humans, we pay for everything with our time first. I've hacked the simple way to a more holistic lifestyle, and bypassed all restrictions and loads of what would otherwise feel like work!

In this blog space I'll share tips on vitality and stories as I walk my way through personal coaching. When I have something good to say, you can find it here!

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