Sarah Kesseli

Sarah Kesseli
Quick Stats
Sarah Kesseli is a food, nutrition and health expert and Muscle & Strength's own Resident Chef and Recipe Developer!

Certified Health Coach, Personal Trainer, Writer and Foodie, Sarah Kesseli first caught the fitness bug by accompanying her mom to aerobics classes at the YMCA as a child. By the time she hit college however, she had let all her nutrition and fitness habits go, and realized that she needed to start making some healthy choices. She nurtured her interest in a healthier lifestyle by doing as much research as possible and created personal eating and exercise habits that have helped her stay fit and feeling fabulous ever since. After working in the corporate fashion world for a brief time, Sarah took a leap of faith and made the decision to become a full-time health coach and personal trainer. She has been working in the industry for the past 9 years and is certified through The Institute Of Integrative Nutrition, ACE PT, ACE LSWM, NESTA and SPINNING.

On any given day you can find Sarah moving weight in the gym at 5am or enjoying a nice run on the weekends. “Some people have coffee in the morning; I start my day with exercise, “states Sarah.

She writes a daily food blog called Ingredients of a Fit Chick, where she shares recipes and tips for healthy treats and balanced nutrition.

For more information on health coaching, nutrition and fitness with Sarah, you can email her at sarah@ingredientsofafitchick.com. She can also be found on social media sites:

Sarah Kesseli's Content

Chewy Snickerdoodle Protein Cookies Recipe
Soft, chewy and packed with protein, these simple Snickerdoodle Cookies are the perfect holiday treat to satisfy your sweet tooth and keep your macros in check!
42.3K Reads 3 Comments
Leftover Roast Turkey BLT
Continue to enjoy all the flavors of Thanksgiving (and your leftovers) while staying on point with those macros! This BLT is a great way to pack in some protein and lots of flavor!
9.2K Reads 0 Comments
Crustless Low-Carb Protein Pumpkin Pie Recipe
Enjoying dessert, while staying on track with your meal plan was never so easy and delicious! This recipe is simple, packed with protein and the perfect way to finish off your Thanksgiving meal!
46.6K Reads 4 Comments
The Perfect Curry Tuna Melt (With Jicama Fries!) Recipe
It’s that time of year where comfort food cravings are high! Satisfy them in a high protein, low carb and flavorful way with this simple tuna melt recipe!
13K Reads 0 Comments
Game Day Bulking Nachos Recipe
Pile your nachos high with lean ground beef and cheese for some healthy and protein-packed game day eats!
16.9K Reads 2 Comments
Healthy Chocolate Peanut Butter Caramel Apples Recipe
Sweeten up your Halloween with these crispy apples dripping in protein packed chocolate and plain peanut butter!
6K Reads 0 Comments
Healthy High Protein Chicken Parmesan Meatloaf Recipe
Transform your boring meatloaf with this meatloaf recipe twist! A simple, protein packed dish that is finished off with just enough melted cheese to make it taste indulgent!
30.9K Reads 1 Comment
Baked Apple Cider Pronuts (Protein Donuts) Recipe
Yes, you can enjoy all of those fall treats! This Apple Cider Pronut recipe is not only simple, but healthy, protein packed and has only 1g of sugar!
16.1K Reads 2 Comments
Homemade High Protein White Cheddar Mac & Cheese Recipe
Cheesy, melty, flavorful and protein packed Mac & Cheese is the perfect way to satisfy that craving for fall comfort food!
50.2K Reads 4 Comments
Protein Packed Grilled Steak Burrito Recipe
Forget fast food!! This homemade steak burrito is easier, filled with only whole ingredients and loaded with meaty protein!
18.2K Reads 1 Comment
Homemade High Protein Spinach & Chicken Pizza Recipe
Serve up a hearty slice or 2 of this protein packed, homemade pizza! Made with all whole foods, this pizza rings in at 66g of protein per serving, making it a recipe you can enjoy often!
20K Reads 5 Comments
Hearty Pumpkin Spice Protein Waffles Recipe
Nothing beats starting off a fall morning with a simple stack of healthy and delicious protein-packed Pumpkin Spice Waffles!
15.5K Reads 1 Comment
Gameday High Protein Buffalo Dip Recipe
No need to fall off track on game day! This simple and protein packed Buffalo Chicken Dip packs all the flavor of regular dip, but without all the fat!
32.4K Reads 0 Comments
High Protein BBQ Sloppy Joe Recipe
Give your normal winter comfort dish a summer, BBQ twist, and you have the perfect, protein packed dish to enjoy any time of year!
26.3K Reads 3 Comments
Healthy Chocolate Peanut Butter Protein Brownies Recipe
Satisfy your sweet craving with these protein packed, rich and decadent chocolate peanut butter brownies!
48.8K Reads 2 Comments
Sundried Tomato & Herb Scrambled Egg Grilled Cheese Recipe
Starting the day never tasted so good with this easy breakfast sandwich! With the perfect balance of protein, carbs and fat it will get your day started off strong!
28.1K Reads 1 Comment
Bodybuilder's Double Beef & Bacon Cheeseburger Recipe
Get your burger fix with this double bacon cheeseburger that packs in more than 53g of protein and half the calories of a fast food burger!
55.8K Reads 0 Comments
Mini Coconut Chocolate Chip Protein Cookies Recipe
Get your coconut fix with these protein-filled mini cookies that combine chocolate and coconut so deliciously you'll forget they're good for you as well!
10.8K Reads 0 Comments
High-Protein Grilled Chicken Gyros Recipe
Overstuffed pitas are a summer favorite! When filled with flavorful grilled chicken and fresh summer vegetables, you get a recipe that is loaded with protein and satisfaction!
24.7K Reads 2 Comments
Summer BBQ Pulled Pork & Coleslaw Sandwiches Recipe
Summer isn't complete without a good pulled pork sandwich! Get a solid dose of protein and carbs with this classic summer recipe.
9K Reads 0 Comments
Grilled Chipotle Salmon with Black Beans & Mango Salsa Recipe
Enjoying a nice piece of grilled salmon with a sweet and savory twist is a must during the summer time! Especially when it is quick, easy and loaded with protein!
11K Reads 0 Comments
High Protein Red, White & Blue Pancakes Recipe
Ring in the 4th of July with a healthy stack of high-protein pancakes that are topped with fresh summer blueberries and raspberries!
15.8K Reads 1 Comment
Low-Carb Grilled Greek Turkey Cutlets & Fresh Green Beans Recipe
Give your grilled chicken a rest with this quick, easy and low-carb Greek turkey cutlet recipe served with a side of fresh summer green beans!
10.3K Reads 1 Comment
Protein Packed Chocolate Ice Cream Sandwiches
Satisfy your summer sweet tooth with these protein packed chocolate ice cream sandwiches made with just 3 ingredients!
15K Reads 2 Comments
High Protein Balsamic Steak & Pasta Salad Recipe
This high protein steak & pasta salad recipe is perfect as a main dish or a side at your next bbq! It is also easy enough to make a large batch on meal prep Sunday to enjoy throughout the week!
49.4K Reads 1 Comment
low carb high protein breakfast pizza eggs
Pizza for breakfast (especially cold pizza!) is an American favorite. But it's not always a waistline favorite! Now you can enjoy all the flavors of pizza in a healthy, low-carb version!
54K Reads 4 Comments
Plate of healthy chocolate peanut butter frosted donuts
These healthy frosted donuts are diet approved! With no added sugar and plenty of protein, you can dig in to this not-so-guilty pleasure for a tasty breakfast.
12.3K Reads 0 Comments
spicy sriracha burger with a side of protein chips
Bring the protein to your BBQ this summer with a lean, spicy sriracha burger and a side of protein chips!
10.6K Reads 0 Comments
plate of high protein veggie quesadilla wedges and salsa
Grill up a cheesy, protein packed veggie quesadilla for a quick switch up to your normal BBQ food! Eating meat free doesn’t have to mean no protein!
37.6K Reads 1 Comment
Tall stack of protein pancakes with melted chocolate and strawberries
Power up your day with a huge stack of strawberry protein pancakes sweetened with sugar free milk chocolate!
17.9K Reads 2 Comments
high protein chicken and broccoli skewers with a side of sweet potato fries
Give your boring chicken skewers an international twist with this quick and easy high protein recipe that's perfect for a summer cookout!
16K Reads 2 Comments
Bowl of quinoa topped with sweet dijon pork
Enjoy this sweet and savory dish that is perfect for meal prep Sunday! Each delicious serving contains 42g of protein!
22K Reads 1 Comment
Plate of 3 strawberry s'mores crepes
Help yourself to a full plate of Strawberry S'mores Crepes drizzled with chocolate almond butter for a decadent, high-protein dessert!
57K Reads 0 Comments
Bodybuilders' Steak & Grilled Cheese Sandwich Recipe
Satisfy your craving for a philly cheesesteak with this healthy and high protein Pepper Jack Steak & Cheese Grilled Cheese.
87.5K Reads 6 Comments
Low-Fat, High-Protein Vegetarian BBQ Cobb Salad
Enjoying a vegetarian diet doesn’t mean your protein should suffer! This delicious dish has almost 40g of protein without any meat!
27.4K Reads 0 Comments
White Chocolate Strawberry Coconut Protein Truffles
Enjoying your sweets while staying on track with your fitness goals doesn’t get any easier (or tastier) with this protein-packed treat!
11.9K Reads 2 Comments
Easy Bake Chorizo & Veggie Quiche
This protein-packed breakfast dish is not only simple and tasty, but can be made ahead of time and stored in a sealed container for up to 3 days for a great grab n' go breakfast!
15.3K Reads 2 Comments
Sesame CranButter Sirloin Steak Tip Skewers
Keep your carbs low and the flavor high with this simple protein-packed steak recipe that can be made in large batches to enjoy throughout the week!
11.5K Reads 2 Comments
12 Tasty Ways To Make Almonds Part Of Your Muscle Building Diet
With a nutrient profile that's hard to beat, if this tasty superfood doesn't have it's place in your diet yet, here's 12 ways to incorporate it.
14.4K Reads 1 Comment
Cinnamon Chip Caramel Protein Bars
These tasty protein packed bars are the perfect snack when you're on the go! Make a large batch during your Sunday meal prep and portion them out.
26K Reads 4 Comments
High-Protein Chicken & Peanut Black Bean Pasta
Who said you can’t enjoy pasta with a super-charged side of protein? This savory dish is not only loaded with protein, but is also low in carbs and high in fiber, making it the perfect dish to satisfy your pasta craving!
19.2K Reads 6 Comments
Protein-Packed Smoky Bison Chili
It's time to spice up your diet with this heat-filled Smoky Bison Chili recipe that packs as much protein as it does flavor, and is perfect as a hearty meal.
19K Reads 0 Comments
Dark Chocolate Cherry Protein Pancakes Recipe
Spice up your breakfast routine with these dark chocolate and cherry pancakes that pack both a sweet taste, and whopping serving of protein.
16.9K Reads 2 Comments
No-Bake Coconut Corfetti Protein Bites Recipe
These no-bake balls not only pack a delicious coconut taste, but they also deliver a little more than 5g of protein per bite!
12.7K Reads 0 Comments
9 Protein Packed Snacks That Travel Well
Kick unhealthy snack to the curb with these 9 healthy, and high-protein treats that aren't only delicious, but travel-friendly as well!
44.5K Reads 3 Comments
Café Cream Protein Truffles
Curb your chocolate cravings with this perfect bite-sized snack that not only packs delicious coffee flavor, but delivers protein as well!
12.4K Reads 0 Comments
High-Protein White Chocolate Raspberry Pancakes
This easy recipe puts a delicious and protein-filled twist on pancakes, that will not only having your mouth thanking you, but your muscles as well.
20.2K Reads 9 Comments
Cheesey Baked Zucchini Eggs Recipe
It's time for some cheese gains! NutriForce sponsored athlete Sarah Kesseli shows you how to work magic with this simple combination of eggs, cheese & Zucchini.
16.6K Reads 1 Comment
Apple Spice Muffins Recipe
These sweet and flavorful muffin recipe makes a great grab and go breakfast or snack! Each serving contains over 7 grams of protein and only 141 calories.
18.2K Reads 0 Comments
Take It To The Stairs Workout
NutriForce sponsored athlete Sarah Kesseli wants you to get outside and get moving. Head to your nearest set of stairs for this intense, calorie blasting workout.
98.8K Reads 4 Comments

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3 Comments
steve
Posted on: Tue, 01/27/2015 - 16:50

Post the buffalo lasagna recipe! Oh my god! Please please please! #teamteapot

Sarah Kesseli
Posted on: Sun, 05/31/2015 - 11:58

Can you believe I just saw this!? Haha! I just may have to do that!

Mom
Posted on: Mon, 07/07/2014 - 17:13

I am so proud of you and all your accomplishments ! You are doing something that truly makes you happy, you enjoy and keeps you healthy . Keep going on this adventure, keep looking ahead and you never know where life could bring you.

I love you, MOM xo o