Above is a collection of recipes Kathleen has made and perfected that can be found on her instagram account: @healthyliving_Kathleen ((Photo Credit: Kathleen Thomas/Used with Permission))
Above is a collection of recipes Kathleen has made and perfected that can be found on her instagram account: @healthyliving_Kathleen

(Photo Credit: Kathleen Thomas/Used with Permission)

Academy Senior Kathleen Thomas Starts a Healthy and Inspirational Instagram

September 22, 2020

The instagram account @healthyliving_kathleen was started by Academy’s very own Kathleen Thomas (‘21) this summer. It already has a following of over 1,000 people. While Thomas has had ups and downs throughout her health journey,  she continues to be passionate about health and enjoys having an outlet to share this love with others. 

“I have been at several stages of my journey and faced lots of different adversities regarding my health, especially after moving [from Raleigh, NC, to Tampa,FL], but I have finally found a lifestyle that makes me happy and content,” said Thomas.

Thomas is most popularly known for her delicious, yet healthy, homemade recipes. At first, she begins the  process of creating recipes by researching other recipes online, studying them, and making small adjustments to fulfill her dietary restrictions and taste buds. Now, however, she is making up her own recipes without prior research. 

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let’s talk MEAL PREP. i do this all school year- it makes it so much easier to stay healthy while going to school. basically every sunday afternoon- my time is taken up by the kitchen and i make my lunches/ dinners for the upcoming week. so there are tons of recipes you can find online but this is my laziest meal prep of all- honey chicken stir fry. (for my vegans, the chicken isn’t necessary i don’t always include it, and honey can be left out for sure) let’s get cooking!! – first, make the homemade sauce: ~ 1.5 tbsp honey ~ 1 tsp sesame oil ~ 4 tsp soy sauce low sodium ~ 2-3 tbsp water -then put some avocado oil, or simply water, in a wok/pan. put 1 lb of boneless chicken breast and cook until browned. – after the chicken is browned, add in any veggies. i use: ~ snow peas ~ broccoli ~ shredded carrots ~ red bell pepper – mix that and let them sit for about five minutes, stirring every 45 seconds or so – pour sauce into pan, mix a little bit longer, and you’re done! this takes about 20 minutes tops! super simple and fresh! if you divide this recipe up by 5, it’ll come out to be around 228 calories per serving. i paired mine with homemade baked sweet potato fries and a mini fruit salad! my whole bowl is 405 calories! #healthydinnerideas #75hardchallenge #75hard #workoutsplit #upperbodyworkout #mealprep #mealprepideas #mealprepbeginner #mealprepdinner #bentobox #bentoboxideas #weightlossrecipes #fitnessmotivation #fitnessjourney

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“Now I have become pretty intuitive with cooking and can come up with stuff pretty much on the spot. Like anything, It takes practice, but there’s a healthy way to make anything,” said Thomas. 

Every Sunday, Thomas meal preps as a way to get ready for the school week. To begin, she plans out each meal and all the ingredients needed for the week. 

“The number one thing to do when starting meal prepping is to get organized. I cannot stress this enough: you need a grocery list, a written plan of what you are having/when, and containers or a suitable storage method. I think for some people, meal prepping can feel redundant, so there’s always the alternative of ‘ingredient prepping’ where you have vegetables/meat prepared so that you can make something different each night but already have it semi-ready,” said Thomas.

The average grocery trip takes about thirty minutes for Thomas. She spends her time listening to podcasts while shopping and about an hour or hour and a half cooking both lunch and dinners for the entire week. However, much of that time is spent washing the ingredients. 

Thomas suggests meal prep to “people who are after a really particular physique or athletic goal because it helps to keep you on the track you want to be on. I also suggest it to people who are super busy; it may take a chunk of your time on Sundays, but in the mornings packing lunch and dinner time, it is super helpful.”

Thomas has left many people inspired and determined to lead a healthier lifestyle. Her positivity is infectious as it has encouraged fellow Academy students to follow her example.

Follower of Thomas’s instagram, Angie Pena (’21) said, “She has inspired me in so many ways, that I even decided to get a health journal to keep track of what I eat and my workouts. She is like a free nutritionist to me and has the best recipes on her instagram. Everyone should go check her out. Everything is either useful or delicious.”

Kathleen has been on a journey to build a better life for herself. By sharing her journey, she has encouraged people to change their unhealthy ways and find new ways to be healthy. She uses her platform to spread positivity and information about health necessities. She shares her meals and process of weekly meal preparations as a way to be a role model for others. Not only is she being an example to others but, her homemade recipes that she posts are nourishing, hearty, and delicious.

Thomas’s Favorite Recipes:



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crispy veggie hashbrowns !! these are amazingggg! for the whole batch 500 CALORIES. this isn’t even 1/4 of the batch!!!! what a steal. perfect for appetizers, snacks, or side dishes!! ingredients: 1 zucchini 2 potatoes 2 cups shredded kale 1/2 a red pepper 1/4 cup onion 1/2 cup wheat flour 1 tbsp by physillium husk 1 tsp salt, oregano, garlic powder, pepper grate the zucchini, potaoes, onion mix shred kale, dice onions, red pepper mix add flour and husk mix season mix cook on stove HIGH each side takes abt 4-8 minutes (i don’t like oil but it makes it quicker) enjoy!!! #healthydinnerideas #75hardchallenge #75hard #workoutsplit #upperbodyworkout #healthylifestyle #healthyliving #healthyeating #influencerstyle #veggierecipes #veganrecipes #veganbreakfast #wellnessjourney #wellnessjourney #fitnessmotivation #fitnessjourney #detoxyourbody #healthfoods

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BLUEBERRY MUFFINS: (paleo, gf, df, (can be very an w flax egg substitute, keto, and super clean! 2.5 c almond flour 1/2 c coconut sugar 1 tbsp ground flaxseed (optional but adds healthy fat) 1.5 tsp baking powder 1/4 c coconut oil 1 tsp vanilla 3 eggs 1/3 cup + tbsp almond milk 2 tsp lemon extract as many blueberries TOPPING/CRUMBLE (optional) 2.5 tbsp alm flour 3.5 tbsp coco oil 4 tbsp coco sugar 2 tsp cinnamon bake on 350: 11 minutes for little muffins 20 min for big muffins/standard size. you probably won’t love these if you don’t like coconut! but everyone except for one girl (who hates coconut😂😂poor thing) loves them so far! i think this is one of my best recipes yet!! #lowerbody #healthydinnerideas #75hardchallenge #75hard #lowcaloriebaking #healthybaking #cleanbaking #cleanbakingrecipes #blueberrymuffins #sitsi #coconutoil

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