Sweet Potato & Sausage Hash + Why I’m Big on Prept-Overs™
One of the biggest challenges I hear from women, especially in midlife, when it comes to losing weight (fat) is this.
“I can’t find recipes that have enough protein and fiber, don’t take forever, and actually taste good.”
I get it.
Everyone’s tastes are different, and honestly, not everyone loves cooking. That’s why I like to share recipes that are flexible. Recipes that give you guidance without making you feel boxed in. Especially if cooking hasn’t been your thing yet, we’re changing that together.
When you make meals with flavors you actually enjoy, you’re far more likely to come back to them again and again. And that’s where consistency and results come from.
Focus on Good Food
When we start with whole foods, lots of veggies, quality protein, and healthy fat, we’re eating to nourish our body, not punish it.
In my signature coaching program, The 6 Pillars of Wellness, nutrition is one of our pillars. But we don’t focus on restrictions or what you can’t eat. We focus on fueling your body in a way that:
balances blood sugar
supports muscle and bone
feeds your gut
and gives you steady energy
The more nutrients your body gets, the less you deal with cravings, energy crashes, and that constant up-and-down feeling. If you need inspiration, click here to browse some of my past blog posts where I share recipes I actually eat.
Making Real Changes That Last
With my clients, we don’t overhaul everything at once. We focus on small changes that last.
Progress over perfection.
Consistency over intensity.
You choose one change, make it part of your life, and then build on it. That’s how habits stick. I like to think of it as stacking one solid habit on top of another, slowly creating an upward spiral.
That’s also why I’m such a fan of what I call Prept-Overs™.
Instead of Meal Prep, I Make Prept-Overs™
I’m not into spending hours meal prepping. I live a busy life, and I also follow an autoimmune-friendly way of eating (no gluten, grains, dairy, soy, or corn), so meals need to be simple, nourishing, and realistic.
Prept-Overs™ means you intentionally make a little extra at one meal so it turns into your next meal.
For example:
One night I had a grass-fed hamburger with sautéed peppers and onions, steamed broccoli, and half a sweet potato. Nothing fancy. Just real food.
The next morning? That dinner turned into my Sweet Potato & Sausage Hash.
If mornings are a blur for you, here’s a tip: after dinner, chop your broccoli, peppers, onions, and dice the sweet potato. Then in the morning, all you do is cook the sausage, warm the veggies, and fry your eggs. Two nourishing meals from one round of cooking.
That’s my cook once, eat twice philosophy.
My Rule of 25
Instead of obsessing over what to cut out, I focus on what to add in.
All of my programs include my Rule of 25:
25 grams of protein at each meal
25 grams of fiber per day
no more than 25 grams of added sugar per day
25–30% of calories from fat
When women follow this, they almost always notice:
fewer cravings
steadier energy
better blood sugar balance
and an easier time building muscle and releasing fat
This isn’t a diet. It’s a framework. And it’s a great place to start.
Sweet Potato & Sausage Hash
Ingredients
1 tsp avocado oil
½ leftover sweet potato, peeled and diced
⅓ cup sautéed onions and red peppers
1 cup steamed broccoli
3 small chicken sausages
Salt, pepper, paprika to taste
2 eggs
Directions
Heat avocado oil in a cast iron or non-stick skillet. Cook sausage, then remove and cut into bite-size pieces. Add veggies to the skillet and cook until golden. Season to taste. Add sausage back in and warm through. Remove mixture to a plate. Fry eggs to your liking and place on top of the hash. Enjoy immediately.
Based on the sausage I use, this meal comes in around 34 grams of protein, 5.5 grams of fiber, about 25 grams of fat, and roughly 450 calories.
A Final Thought
By this stage of life, we know there are no quick fixes.
Living a healthy, strong, vibrant life as we age doesn’t mean obsessing or punishing ourselves. It means learning to listen to our body and care for it the same way we care for the people we love.
You’d make a nourishing meal for your children, your partner, or a friend.
You deserve that same care.
Our health truly does start with what we put into our body.
Let’s give it what it’s been asking for.
Bon appétit. 💛
If you’d like to learn more about how I help women in midlife build strength, energy, and a lifestyle that supports an active, independent second act, you can explore The 6 Pillars of Wellness or my self-paced strength foundation, Strong After 50.
