Meet Jessica

I’m Jessica Brantley-Lopez, MBA, RDN — a Registered Dietitian Nutritionist with over 22 years of clinical experience. Today, I help women navigate nutrition, metabolic health, hormone changes, and sustainable wellness with realistic, personalized support rooted in both clinical expertise and real-life experience.

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Why I Created The Eat Well Studio

For years, I worked in clinical nutrition helping patients navigate complex medical conditions through evidence-based nutrition care. In addition to my private practice, I also serve as the Dietetic Internship Director at the VA Loma Linda Healthcare System, where I train and mentor future registered dietitians. I loved the work, but over time, my own health journey began shifting the way I thought about wellness.

Like many women, I experienced changes that felt frustrating and unfamiliar — weight fluctuations, fatigue, hormone changes, and the feeling that the strategies that once worked for my body no longer did.

What I realized is that so many women are trying incredibly hard to take care of themselves while navigating midlife, busy schedules, stress, changing hormones, and overwhelming nutrition advice — often without enough support or realistic guidance.

That experience inspired me to create The Eat Well Studio.

Today, my approach combines clinical expertise with practical, sustainable nutrition strategies designed to help women feel stronger, more energized, and more confident in their bodies without guilt, restriction, or perfection.

Because healthy living should support your life — not take it over.

Experience and Expertise

22+ Years of Clinical Experience

Extensive experience in clinical nutrition, patient care, and evidence-based wellness support across a variety of healthcare settings.

MBA, RDN & Internship Director

Registered Dietitian Nutritionist, Administrative Professional, and Dietetic Internship Director at the VA Loma Linda Healthcare System, training and mentoring future dietitians.

Women’s & Metabolic Health

Focused on realistic nutrition support for metabolism, hormone health, midlife wellness, and GLP-1 nutrition guidance.

Personal, Sustainable Support

Practical nutrition strategies tailored to your lifestyle, preferences, and long-term wellness goals — without restriction or perfection.

Beyond Nutrition

When I’m not working with clients or mentoring future dietitians, you can usually find me:

testing new recipes
sharing realistic wellness tips online
shopping for food at Costco & our local farmers markets
spending time with my family
enjoying coffee
hiking, fishing, and spending time outdoors
walking with my dogs
valuing a more connected approach to food — including sourcing some of our own meat

Because wellness should support your life — not become your entire life.

There is so much confusion around GLP-1s right now, especially for women in perimenopause and menopause.

Are they helpful?
Do they ruin your metabolism?
How do you eat enough protein?
What happens when you stop?
Can you protect your muscle while losing weight?

I’m starting a new series where I’ll answer your real questions from a dietitian perspective — no shame, no fear-mongering, and no “just eat less” advice.

Drop your biggest GLP-1 question below or send me a DM. I’ll be answering them in upcoming posts.

Roasted chickpeas are one of those snacks that feel simple but always hit.

I tossed these with olive oil, turmeric, garlic, and salt, then roasted them until they were crispy and golden. They’re crunchy, savory, and such an easy way to add more fiber and plant-based protein into the day.

Charlie’s little hand makes an appearance because she loves helping me cook — and she really loves these. Honestly, getting kids involved in the kitchen, even in small ways, can make them so much more curious and excited about food.

Save this one for an easy snack idea.

#dietitianapproved #kidapprovedsnacks #healthysnacks

What a dietitian buys at the grocery store 👇

One thing I want people to know is that healthy eating doesn't have to look perfect.

This week's delivery included a mix of protein, fruit, convenience foods, snacks, and family favorites. Some weeks I buy lots of vegetables. Other weeks I already have plenty at home and focus on restocking everything else.

My goal is always the same: ✔️ Protein at meals ✔️ Easy grab-and-go options ✔️ Foods my family will actually eat ✔️ A realistic plan I can stick with

Consistency beats perfection every time.

What's one grocery item you buy every single week?

#groceries #DietitianFinds #sustainablehabits

Morning walks are my favorite.

#mountains #summerbreak☀️

Spinach quesadillas are one of my favorite quick and easy meals.

Cheesy spinach quesadillas + a quick Greek yogurt dip with lime juice and taco seasoning = such an easy combo.

Simple meals like this are a reminder that healthy eating does not have to be complicated. Just balanced, satisfying, and something you actually want to eat.

Would you try these? 👇🏼

#dietitian #easymeals #healthyrecipes #spinachquesadilla #balancedmeals

Peptides are one of the biggest conversations happening right now in women’s wellness — especially when it comes to perimenopause, metabolism, inflammation, appetite changes, and “food noise.”

And honestly? I understand why.

As a dietitian, I knew what to do. I was exercising consistently, prioritizing protein, working on my sleep, managing stress, and still struggling with the metabolic shifts that came with perimenopause. It felt frustrating, exhausting, and honestly confusing at times.

For me personally, peptides became a tool that helped support those changes in a way that finally felt sustainable. Not because I wanted to stop eating or chase extremes — but because I wanted to feel better, reduce food noise, support my metabolism, and thrive again.

That said, I also think social media oversimplifies this conversation way too much.

Peptides are not magic. Nutrition still matters. Muscle still matters. Lab work still matters. Medical supervision still matters.

There’s also a huge difference between evidence-based care and simply following wellness trends online.

This carousel breaks down:
✨ what peptide microdosing means
✨ why some people explore lower doses
✨ potential benefits and risks
✨ the importance of routine monitoring
✨ and why sustainable wellness still starts with foundational habits

Have you been hearing more conversations about peptides lately?

Disclaimer: This post is for educational purposes only and is not medical advice. Always consult your healthcare provider before starting peptides, supplements, or medications.

#perimenopause #womenshealth #MetabolicHealth #glp1 #Peptide #dietitian

Costco haul day 👏🏼🛒

A little reminder that “healthy eating” doesn’t have to look perfect, aesthetic, or like a cart full of only produce. Real-life nutrition is stocking up on foods that are convenient, satisfying, balanced, and that you’ll actually eat.

Today’s haul included:
• Nut + trail mixes for easy snacks
• Ollipop + Trip drinks
• Biena soybean snacks
• Collagen protein
• Chicken + brisket for protein options this week
• Lots of fruit 🍓🍑🍍
• Wilde chips
• Milk chocolate milk (yes, it made the cart 😌)

And before anyone asks… no veggies this trip because my fridge is already FULL from my regular grocery run 😂

One thing I always remind my clients: you do not have to buy “perfect” foods to support your health. Consistency, balance, convenience, and enjoying what you eat matter too. 🤍

#dietitianapproved #sustainablehabits #shopping #costco

Is it still a source of sugar? Yes.
Does it contain calories? Also yes.
And guess what? That’s okay — you can still enjoy it as part of a balanced way of eating.

Honey can absolutely have a place in a balanced, healthy lifestyle — especially when you focus on overall habits instead of obsessing over perfection.

Unlike highly processed sweeteners, honey naturally contains small amounts of antioxidants, enzymes, and trace minerals. It can also add flavor and satisfaction to foods like yogurt, oatmeal, smoothies, marinades, dressings, or baked goods without needing a huge amount.

One of the biggest things I teach clients is this:
When you enjoy food, you’re more likely to build sustainable habits around it.

Adding a drizzle of honey to plain Greek yogurt or oatmeal is still a nourishing choice. Healthy eating does not require everything to be sugar-free, flavorless, or “clean.”

Nutrition is about balance — not fear.

A few things to keep in mind:
• Honey still impacts blood sugar, so portion matters
• It’s best used intentionally, not mindlessly
• Pairing it with protein, fiber, or healthy fats can help with blood sugar balance and satiety
• Local honey may also help some people tolerate seasonal allergies better, although research is still mixed there

The goal isn’t eliminating every source of sweetness.
The goal is creating a way of eating you can actually enjoy and sustain long term.

What’s your favorite way to use honey?

#nutritiontips #HealthyEating #honey #RegisteredDietitian

Recipe Below👇

3 pounds pork loin
3 cloves garlic, minced
1 tbsp rosemary, fresh, chopped
4 tbsp Dijon mustard
2 tbsp maple syrup
2 tbsp thyme, dried
2 tbsp oregano, dried
salt, to taste

Preheat Oven to 350° F

1. In a small bowl, whisk together mustard, maple syrup, garlic, and herbs. Season with salt to taste.

2. Brush paste over the surface of the pork loin.

3. Roast uncovered for about 45 minutes or until internal temperature reads 145° F.

4. Remove the roast from the oven and let it sit for about 10 minutes. Slice into medallions and serve with any remaining juices in the pan.

Reminder that “healthy” doesn’t have to look perfect.
Some workouts include interruptions.
Some workdays happen with a dog in your lap.
Some seasons are messy, loud, and very real.

And that’s okay.

Balance isn’t about doing everything flawlessly — it’s about learning how to care for yourself while still living your actual life.

Wouldn’t trade my little workout buddy for anything.

#balancedliving #dietitian #happydoggo

“You can lose weight without giving up the foods you love.”
As a dietitian, I’ll say it over and over again because it’s true.

The 3 things I never gave up while losing weight:
✨ Balance
🍕 My favorite foods
🥂 Enjoying life

What made the biggest difference wasn’t restriction — it was consistency. Consistently eating balanced meals. Consistently moving my body. Consistently showing up for myself, even when things weren’t perfect.

There was still pizza. Still dessert. Still dinners out, vacations, celebrations, and real life mixed in between.

Because sustainable weight loss isn’t built on extremes. It’s built on habits you can realistically maintain long term.

You do not need to earn your food, cut out carbs, or avoid every social event to make progress. Nutrition should support your life — not take away from it.

If you’re looking for realistic, evidence-based nutrition support without the all-or-nothing approach, I’d love to help.

👇 Comment “BALANCE” or visit the link in my bio to learn more about working with me through The Eat Well Studio.

#registereddietitian #balancednutrition #hormonehealth

Brussel sprouts are packed with nutrition and are one of my favorite easy side dishes to level up any meal.

Brussels sprouts are rich in:
✨ Fiber — supports digestion, blood sugar balance, and fullness
✨ Antioxidants — help fight inflammation and oxidative stress
✨ Vitamin C — supports immune health and collagen production
✨ Vitamin K — important for bone and heart health
✨ Cruciferous compounds — may support detoxification and overall wellness

Pairing them with balsamic + a little honey gives the perfect balance of savory, crispy, and sweet 🤌

Healthy eating does NOT have to be boring.

Save this recipe inspo for your next dinner night 🫶

#brusselsprouts #dietitianapproved #coachellavalley #foodismedicine

Motherhood is something I dreamed about for so long.

There was a time when Mother's Day felt incredibly heavy for me after experiencing multiple miscarriages and walking through seasons of grief, depression, and uncertainty. I know how painful this day can feel when your heart is longing for something so deeply.

Now, getting to spend my days playing, laughing, and making memories feels like such a gift I never take for granted. Yesterday was filled with simple moments together that reminded me just how grateful I am to be her mom.

To anyone celebrating Mother's Day I hope you felt loved and appreciated. And to anyone struggling with infertility, loss, or complicated emotions around this day, I want you to know your journey matters too. Your story matters. The babies you carry in your heart matter. And you are not forgotten.

Sending love to every kind of mother and every woman hoping to become one. 🤍

Simple seasonal recipes will always be my favorite!

One of my favorite things about building balanced meals is finding ways to add satisfaction and nutrition.

✅Fiber from oats + peaches
✅Antioxidants and vitamin C from peaches
✅Natural sweetness from pure maple syrup
✅Add protein with Greek yogurt whipped cottage cheese

Healthy eating does not have to feel restrictive to support your goals!

#healthysnack #healthyliving #dietitiantips #dietitianapproved #womenshealth #fiber #coachellavalley #palmspringslife

The 3 questions I hear MOST often from clients 👇🏼

“Do I need to cut carbs to lose weight?”
No. Carbs are not the enemy. Quality, balance, portioning, and overall habits matter far more than eliminating an entire food group.

“Is eating before bed bad?”
Not necessarily. It’s usually less about the timing and more about what you’re eating, how much, and whether your overall intake supports your goals.

“Should I skip breakfast to lose weight?”
Skipping meals is not a magic strategy. For many people, supporting metabolism, blood sugar balance, protein intake, and sustainable eating patterns is far more effective long term.

Nutrition should feel realistic, sustainable, and individualized — not extreme.

I’m currently accepting new clients for:
✔️ Weight management
✔️ GLP-1 nutrition support
✔️ Perimenopause & menopause nutrition
✔️ Metabolic health
✔️ High-protein nutrition strategies
✔️ Sustainable habit coaching

Now accepting insurance 🤍
Book your consult through the link in my bio.

#dietitian #registereddietitian #nutritioncoach #weightmanagement #glp1nutrition #perimenopause #menopause #hormonehealth #metabolichealth #highproteindiet #nutritiontips #healthyhabits #womenshealth #guthealth #wellnessjourney #privatepractice #onlinecoach #nutritionsupport

Figs are one of my favorite fruits.

They’re naturally sweet, rich in fiber, and contain minerals that support everything from digestion to bone health.

But what I love most? They make simple meals feel more intentional—without adding extra work.

Scroll for a few easy ways to use them →

Are figs something you already love, or are you trying them for the first time?

#figs #dietitiantips #dietitianapproved #feelgoodfoods #whatieatinaday

Tempeh black bean nachos = snack that actually does something for you 🙌

Savory, satisfying, and packed with plant-based protein + fiber to keep you full, energized, and not reaching for something else an hour later.

Why I love tempeh 👇
Fermented = easier to digest + supports gut health
High in protein to help with satiety and muscle support
Rich in fiber for blood sugar balance
Contains key nutrients like iron + calcium

Meal prep tip:
Make the tempeh + black bean mixture ahead of time and pack it for lunch. Just keep your chips in a separate container and assemble when you’re ready so they stay perfectly crunchy 👌

If Tempeh just isn't your thing, use chicken.

This is what “smart snacking” actually looks like—balanced, blood sugar-friendly, and delicious.

Recipe in the comments👇

What snack should I make next? ⬇️

#healthysnacks #mealprepideas #plantbasedprotein #highproteinsnacks #guthealth

Snack prep that actually holds up through a busy week 🙌

If your “healthy snacks” start strong on Monday and disappear (or get boring) by Wednesday, this is for you. The mason jar method keeps things simple, fresh, and ready to grab—no thinking required.

It’s all about layering smart so nothing gets soggy and everything still tastes good when you finally have a minute to eat.

In this carousel:
• fruit + nuts
• veggies + dip
• yogurt + fruit + granola
• fruit + nut butter

Easy combos you can prep once and reach for all week.

Which one would you actually eat on a busy day? Tell me below 👇

#healthysnackideas #mealprepmadeeasy #snackprep #grabandgosnacks #simplemealprep #wellnessforwomen #busylifestyle #dietitiantips #balancedsnacks #healthyeatinghabits #workingmomlife

Snack time matters more than most people realize.

The right snack can help support steady energy, curb mindless grazing, and make it easier to show up balanced at your next meal.

My go-to formula: pair protein + fiber + carbs for a snack that actually satisfies.

Inside this carousel you’ll find simple ideas like:
• Greek yogurt parfaits
• Cottage cheese + fruit
• Tuna, chicken, or chickpea salad + crackers
• Pita + hummus
• Protein bites

You don’t need “perfect” snacks—just options that work for your real life.

Tell me below: are you more of a sweet snack or savory snack person? 👇

Follow for realistic nutrition tips and easy high-protein ideas.

#healthysnacks #highproteinsnacks #dietitiantips #balancednutrition #mealideas #snackideas #easymeals #proteinideas #womensover40 #bloodsugarsupport

Sweet tooth meets smart nutrition

This Chunky Monkey Protein Pudding is one of my favorite make-ahead snacks when I want something sweet, satisfying, and actually filling. It’s packed with protein + fiber to help keep energy steady and hunger in check.

Prep once, portion out for the week, and thank yourself later.

Top with extra banana + dark chocolate chips if you want to level it up.

Recipe:
1 cup low-fat milk
1 cup Greek yogurt (fat free or low fat)
1 1/2 Tbsp unsweetened cocoa powder
2 Tbsp peanut butter powder
1/3 cup quick oats
1/3 cup chia seeds
2 Tbsp maple syrup
1 banana, chopped (just ripe, no brown spots)
1/8 tsp salt

Add all ingredients to a large mason jar or container (at least 4 cups). Seal and shake well until fully combined. Let stand for 15 minutes, then shake again to prevent clumping. Refrigerate overnight or for at least 4 hours until thickened.
Spoon into bowls or portion into grab-and-go containers. Top with extra banana and dark chocolate chips if desired.

#highproteinsnack #mealprepideas #dietitiantips #healthyrecipes #chiapudding #proteinpacked #balancedsnacks #easymealprep

Let's build the perfect snack together 🌿

Because snacking done right is actually one of the most powerful tools you have — especially if you're in perimenopause or on a GLP-1.

It's not about eating less. It's about eating SMART.

My 6 step snack formula makes it easy:
1️⃣ Start with protein — the foundation of any good snack
2️⃣ Throw in some veggies — more nutrients, more volume
3️⃣ Add a fruit — natural energy and sweetness your body loves
4️⃣ Don't skip the healthy fats — your hormones need them
5️⃣ Add something fun — life is too short to skip the chocolate 🍫
6️⃣ Put it all together and actually enjoy it!

No guilt. No rules. Just real food that fuels your body the right way.

#snacks #glp1 #perimenopause #easyeating

Can we talk about afternoon cravings for a second? 🌿

Because if you're a woman in perimenopause or taking a GLP-1 medication, that 3pm hunger hits differently — and it's not just about willpower.

It's about blood sugar, hormones and giving your body what it actually needs.

These are three snacks I recommend all the time:
🍎 Apple + nut butter — the classic combo for a reason. Fiber + protein + healthy fat = blood sugar stability
🫐 Yogurt + berries + chia seeds — creamy, satisfying and packed with nutrients your hormones will love
🥙 Hummus + pita + veggies — filling, flavorful and genuinely good for you

No guilt. No deprivation. Just smart snacking that works for YOUR body.

Stick with me this week — I'm sharing easy snack ideas in my stories all week long that you can actually use!

#GLP1Journey #FoodIsMedicine #snacks

Can we talk about spinach for a second? 🌿

I know, I know — it sounds boring. But as a dietitian, it's one of the first things I bring up with my clients, especially women in perimenopause or those taking GLP-1 medications.

Here's why:
When you're eating less (hello GLP-1!) every bite has to count. Spinach gives you iron, magnesium, fiber, folate, and vitamin K without taking up much room — or breaking the bank.

And for my perimenopause ladies? Magnesium alone is worth it — it supports sleep, mood, and hormonal balance when everything feels like it's shifting.

The best part? You barely taste it in most dishes 😉

Comment SPINACH below and I'll send my favorite spinach recipes right to your DMs! 👇

#MetabolicHealth #dietitiansofinstagram #foodismedicine

Kimchi is one of those foods that brings both flavor and function to your plate.

Made from fermented vegetables, it naturally contains beneficial bacteria that can support gut health, along with fiber and antioxidants to round things out.

But beyond the benefits—I just love it. It’s one of my favorite things to add to so many dishes for an instant boost of flavor.

Lately? I’ve been adding it to eggs in the morning and I’m officially hooked. The combo of savory + tangy just works.

If you’ve never tried it, this is your sign to start simple—add a spoonful to something you already love.

Have you tried kimchi before?

#guthealth #dietitianapproved #glp1friendly #nutritionmadeeasy

Always a privilege to be featured as a nutrition expert—this time discussing the benefits of black tea ☕️ Simple habits, backed by science, can make a meaningful impact on your health.

#teatime #tealover #dietitianapproved #mindfuleating

Just quoted in Delish talking about foods you should NEVER trust in a rental home👀

From open milk to mystery condiments… not everything left behind is safe.

As a dietitian, my rule is simple:
👉 If it’s opened and you didn’t open it — skip it.

Foodborne illness is NOT the vacation souvenir you want ✈️

Save this for your next Airbnb stay 🏡

#foodsafety #registereddietitian #traveltipsandtricks

Crisp, fresh, and packed with texture 🍎🥬✨

This Apple Spinach Salad with Maple Dijon Vinaigrette is the perfect balance of sweet, savory, and crunchy—made with baby spinach, juicy apple, pepitas, pecans, shallot, and quinoa for a nourishing bite in every forkful.

Light, satisfying, and so easy to throw together 🌿

Comment “RECIPE” and I’ll send you the full details 💌

#dietitianapproved
#glp1friendly
#womenover40
#registereddietitian

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