Carlie Williams Fitness, Dietitian & Trainer

Lower-Glycemic Recipes — All in One E-Book! ✨

These recipes aren’t fancy or complicated — they’re real, approachable meals and snacks designed to fit seamlessly into everyday life.

Inside you’ll find:
🥗 12 easy, balanced meals
🍓 11 simple snacks & desserts
📖 One convenient guide for lower-glycemic eating without the guesswork.

Swipe to see the table of contents and a sneak peek 👀💛

Perfect if you want steadier energy, nutrient-dense recipes, and meals that actually work in real life.

Purchase on: www.carliewilliamsfitness.com

#dietitian #lowglycemic #healthyrecipes #recipeebook #balancedmeals

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2 days ago | [YT] | 0

Carlie Williams Fitness, Dietitian & Trainer

Closing out the year and moving into the next with the same home workouts that keep evolving right alongside me.

If you know me, you know fitness has been my first love since I was little — and it’s done more for me mentally than I can ever explain. I’m passionate about creating a safe space for others to show up for themselves, build confidence, crush their goals, and grow mentally and physically in a sustainable, realistic way. Perfection is never required ❤️

What I offer:
• Home Workout Subscription — beginner and advanced dumbbell classes, plus resistance-band and kettlebell-inspired workouts you can do anytime, anywhere.

• 14-Day Nutrition Course — 14 educational videos covering foundational nutrition principles to support sustainable long-term goals.

• Podcast — short, educational episodes on fitness + nutrition topics (more coming in 2026!).

• Dietitian-Inspired Recipes — simple, realistic meals and recipe inspo anyone can make.

Learn more at www.carliewilliamsfitness.com.

Feeling so excited for the year ahead! ✨

#womensfitness #dietitian #homeworkouts #type1diabetic

4 weeks ago | [YT] | 3

Carlie Williams Fitness, Dietitian & Trainer

Super easy Mediterranean chicken bowl — roasted tomatoes, crisp veggies, quinoa, and tzatziki on top

Ingredients:
¼ cup dry quinoa
4 oz cooked chicken
½ cup grape tomatoes
½ chopped cucumber
2 cups mixed greens
¼ cup chopped red onion
1 oz feta cheese
1 tbsp tzatziki
Olive oil + lemon pepper (for tomatoes)

Instructions:
Cook quinoa according to package directions.

Season grape tomatoes with a drizzle of olive oil and lemon pepper. Bake at 325°F for 15 minutes.

Cook chicken fully using your preferred method.

Chop cucumber and red onion.

Assemble your bowl: mixed greens, quinoa, chicken, roasted tomatoes, cucumber, red onion, and feta.

Finish with a spoon of tzatziki on top.

Balanced, fresh, and so easy to meal prep!

www.carliewilliamsfitness.com

#healthyrecipes #dietitansofinstagram #mealprep

1 month ago | [YT] | 0

Carlie Williams Fitness, Dietitian & Trainer

Happy Full Body Friday :)
This is your reminder that you don’t need a fancy gym to move your body. All it takes is an intentional workout, a small space, and good energy. You’ve got this! 💪✨

workout with me on: www.carliewilliamsfitness.com

1 month ago | [YT] | 2

Carlie Williams Fitness, Dietitian & Trainer

My favorite Dietitian-backed tips to feel good during the holidays 🖤

www.carliewilliamsfitness.com

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1 month ago | [YT] | 1

Carlie Williams Fitness, Dietitian & Trainer

Creamy Pumpkin Feta Protein Pasta:

Total Time: About 25 Minutes | Makes About 7 Servings

This creamy pumpkin feta pasta is a nourishing twist on a comfort-food classic — rich in protein, fiber, and flavor. The chickpea pasta adds plant-based protein, while pumpkin delivers vitamin A and antioxidants for immune support. A touch of feta and Parmesan provides creamy texture and satisfying flavor. A nutrient-dense upgrade to your favorite fall pasta dish.

Ingredients

* 1 box (about 7 servings) Banza Protein Chickpea Pasta (Cavatappi recommended)
* 1 (15 oz) can pure pumpkin purée
* 4 oz feta cheese, crumbled
* ¼ cup heavy cream
* ¼ cup grated Parmesan cheese
* ¼ cup olive oil
* 1 small onion, finely chopped
* ¼ cup vegetable broth (optional)
* Lemon pepper seasoning, to taste
* Salt and black pepper, to taste
* ¼ tsp red pepper flakes (optional)



Instructions

* Prepare the Banza pasta according to package directions. Drain, let cool slightly, and set aside.
* Sauté the Onion: Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook for 5–7 minutes, until softened.
* Stir in the pumpkin purée and cook for 2–3 minutes.
* Add heavy cream and Parmesan cheese. Stir until the mixture becomes smooth and creamy.
* Add lemon pepper, salt, black pepper, and red pepper flakes (if using). Start with less lemon pepper and adjust to taste.
* If the sauce is too thick, stir in a splash of vegetable broth until it reaches your preferred consistency.
* Add the cooked pasta to the skillet and toss until evenly coated. Stir in the crumbled feta.
* Serve warm and enjoy!
View more on: www.carliewilliamsfitness.com

#fallrecipes #womensfitness #healthyrecipes

2 months ago | [YT] | 0

Carlie Williams Fitness, Dietitian & Trainer

This chocolate chip pumpkin bread is a nutrient-rich treat, packed with fiber from pumpkin, protein and healthy fats from almond flour and almond butter, and lightly sweetened for a balanced, satisfying dessert or snack!

Ingredients:
2/3 cup pumpkin puree
2 cups almond flour
1/2 cup light agave syrup or maple syrup
1/2 cup almond butter
1 tbsp coconut oil, melted
1 tsp baking soda
1 tsp vanilla extract
1 tsp maple extract (optional)
2/3 cup milk chocolate chips, plus a few extra for topping

Directions:
Preheat the oven to 375°F (190°C).
In a medium bowl, combine all ingredients except the chocolate chips and mix until smooth.
Fold in the chocolate chips.
Line a loaf pan with parchment paper or lightly spray with non-stick baking spray.
Pour the batter into the pan and sprinkle a few extra chocolate chips on top.
Bake for about 22-25 minutes, or until a toothpick inserted in the center comes out clean.
Let cool before slicing. Enjoy!

View more on: www.carliewilliamsfitness.com

2 months ago | [YT] | 0

Carlie Williams Fitness, Dietitian & Trainer

Almond & Oat Monster Cookies

Total Time: About 60-Minutes | Makes About 16 Cookies

These Almond & Oat Monster Cookies are made with a blend of almond flour, oats, and peanut butter for a more nutrient-dense twist on the classic treat. Lower in added sugar yet full of flavor, they offer a balance of wholesome ingredients and indulgence in every bite!

Ingredients

* 6 tbsp butter, softened
* ½ cup Stevia (or preferred granulated sweetener)
* ½ cup coconut sugar
* 2 large eggs
* 1 tsp vanilla extract
* 1 tsp baking soda
* 1 cup rolled oats
* 1.25 cup almond flour
* ¾ cup peanut butter
* ¼ cup M&Ms
* ½ cup chocolate chips

Instructions:

* Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper.
* In a large bowl, cream together the softened butter, Stevia, and coconut sugar until smooth. Note - do not fully melt the butter.
* Add the peanut butter, eggs, and vanilla extract. Mix until well combined.
* Stir in the baking soda, rolled oats, and almond flour until a dough forms.
* Gently fold in the M&Ms and chocolate chips. Place in the refrigerator for about 30-minutes.
* Use a cookie scoop to portion the dough, rolling into balls. Place evenly spaced on the baking sheet.
* Bake for about 10 minutes, or until cookies are slightly golden on the edges.
* Allow to cool on the pan for a few minutes, then transfer to a wire rack.
* Enjoy warm or store in an airtight container.

View more on: www.carliewilliamsfitness.com

2 months ago | [YT] | 0

Carlie Williams Fitness, Dietitian & Trainer

Self-discipline. Self-respect. Humble confidence. Resilience. And always, a little fun mixed in. 😉

Shoutout to type 1 diabetes, for being my greatest spiritual teacher — it has taught me every one of those qualities and more. 🖤

Forever rocking my @omnipod and @dexcom, loud and proud… because hot, resilient girls have type 1.

www.carliewilliamsfitness.com

#hotgirlshavetype1 #womensfitness #type1diabetic #17yearsstrong

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3 months ago | [YT] | 4

Carlie Williams Fitness, Dietitian & Trainer

Debunking protein myths as a dietitian 👀

Listen to my newest podcast episode for more detail! Link in bio 🖤


#debunkingnutritionmyths #dietitiansofinstagram #type1diabetes #type1diabetic #womensfitness

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3 months ago | [YT] | 1