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About Sarah

Hello! I’m Sarah Schlichter, aka BLT (Bucket List Tummy) and family-friendly dietitian. I’m so glad you’re here!

As a mom of three, family meals are very important to me. I talk about them on the news, too!

I share easy-to-make family meals and kid-friendly meals and snacks to reduce the stress you feel during meal times.

sarah schlichter on kitchen counter

As a dietitian and business owner, I wear many hats. I am a media dietitian, speaker, podcaster, freelance writer, recipe developer and more.

National Recognition

I regularly write for national publications, such as Well and Good, Women’s Running, Parents.com, and have been mentioned in others such as Eating Well, Eat This Not That, Cooking Light, Food Network, Runners World, Womens Health and more.

I also do regular media segments on the news.

Sarah Schlichter on Living Local DMV news

As a former college athlete and an avid runner, I have firsthand knowledge and experience about how nutrition plays a role in performance and overall well being.

For my active individuals, I co-host the Nail Your Nutrition podcast, a podcast about endurance fueling from a non-diet perspective.

For more nutrition and running information, grab this free freebie about nutrition for runners!

My Education Background


I received my nutrition education at UNC Chapel Hill through the Gillings School of Global Public Health, where I also did my coordinated internship.

became a Registered Dietitian after already having a degree, and went back to school to pursue nutrition and earn my Master’s in Public Health (MPH).

Here is more information about how I got into nutrition and passed the RD Exam.

My Nutrition Motto and My Work


I help athletes develop a healthy, thriving relationship with food, and help educate them about healthy lifestyles (not “diets”) to support performance. All foods can fit into a healthy lifestyle.

My nutrition motto is easy: I am a non-diet dietitian, meaning I don’t prescribe diets. Diets aren’t sustainable, and as humans, we need to be sustained and satisfied.

Instead, I work from an intuitive eating perspective.

I help recover your relationship with food, help you enjoy the satisfaction of food again, and help you eat for performance.

I live in Frederick, MD, though I see clients locally and virtually all over the country. I have a team of dietitians and nutritionists that help me.

You can meet them and read more about the BLT team here.

I work 1-1 with individuals and groups and see clients virtually from all over the country. I’ve helped women regain their periods, worked with runners on fueling for training and recovery, and helped countless women improve their relationship with food. My ultimate goal is to help you get away from fearing food.

For those who can’t or prefer not to work 1-1 with a professional, I created an Ebook about making peace with food, hunger and fullness.

You can learn more here.

I also do recipe creation and freelance writing for many publications. I want to communicate the tenets of nutrition in an easy, non-extreme way so you’re not flooded with diet messages in the media.

Along with loving to eat, I love to cook.

All of my recipes can be made in under an hour, and most can be made in under 30 minutes because we are all busy. I want my kitchen time to be efficient.

You can see all of my recipes here.