- arugula
- berries
- chia
- chicken
- chocolate
- cilantro
- cinnamon
- cocktail
- cocoa
- coconut
- condiments
- cruciferous
- dessert
- dressing
- egg white
- eggs
- fiber
- garlic
- gelatin
- ginger
- greens
- herbs
- high-fiber
- holidays
- keto
- lemon
- lime
- low calorie
- low carb
- meal prep
- mocktail
- Ninja Creami
- oats
- olive oil
- onion
- pancakes
- protein
- protein balls
- pumpkin
- salad
- sauces
- smoothies
- strawberries
- tomatoes
- turkey
- vanilla
- walnuts
- whey
- yogurt
- zucchini
Chocolate Protein Cream of Rice (Easy 5-Minute Recipe)
This chocolate protein cream of rice is a warm, easy 5-minute recipe that's gluten-free, easy to digest and perfect post-workout or as a healthy dessert.
Vanilla Cinnamon Protein Cream of Rice
This vanilla cinnamon protein cream of rice is an easy, gluten-free post-workout recipe. Ready in 5 minutes, with protein and carbs to support recovery.
Bean-Free Chicken Pumpkin Chili
This bean-free chicken pumpkin chili is a high-protein, fibre-rich fall recipe that's easy to meal prep, freezer-friendly and packed with vegetables.
High-Protein Zucchini Pancakes (gluten-free)
These gluten-free High-Protein Zucchini Pancakes are made with oats, whey isolate, egg whites, and fresh zucchini. A fibre- and protein-rich breakfast or snack to support gut health, muscle mass, and healthy aging.
Creamy Yogurt Pesto Sauce (Healthy, High-Flavour & Ready in 5 Minutes)
Make this creamy Greek yogurt herb pesto sauce in just 5 minutes. Fresh herbs, big flavour and perfect for chicken, seafood, vegetables, bowls and meal prep.
Foolproof Instant Pot Eggs
If you've struggled with overcooked yolks, difficult-to-peel shells, or inconsistent results, these foolproof Instant Pot eggs are about to become a kitchen staple. Using the Instant Pot takes the guesswork out of cooking eggs, delivering perfectly cooked hard-boiled eggs every time with shells that peel easily. Whether you're meal prepping for the week, making a quick high-protein snack, adding eggs to salads, or preparing healthy breakfasts on busy mornings, this simple method saves time and makes healthy eating more convenient. Eggs are also rich in protein, healthy fats, and important nutrients like choline, which supports liver health, brain function, and metabolism.
Crispy Air Fryer Meal Prep Potatoes
These crispy air fryer meal prep potatoes are a simple, gut-friendly side dish made with cooked and cooled potatoes to naturally increase resistant starch. Perfect for supporting blood sugar balance, digestion, and easy healthy meal prep during busy weeks.
3-Ingredient Protein Cloud Bread
This high-protein cloud bread recipe is light, fluffy, low in sugar, and made with just a few simple ingredients. A delicious snack or dessert option for supporting cravings, blood sugar balance, and protein intake during perimenopause and menopause.
Quick Arugula Salad
I swear by this quick arugula salad recipe that comes together in under 5 minutes, yet is packed with the nutrients your hormones need to thrive. This easy arugula salad is my weeknight lifesaver. It’s refreshing, satisfying, and loaded with hormone-supporting nutrients.
Summer Turnip and Greens
Struggling with perimenopause or menopause symptoms? This fiber-packed Summer Turnip & Greens recipe supports hormone balance, estrogen detox, and gut health naturally.
Protein-Packed Chocolate Pudding
Craving a rich, chocolatey, and indulgent treat—but want to keep it clean and macro-friendly? This Protein-Packed Chocolate Pudding is the answer. With a silky-smooth texture and deep cocoa flavor, it tastes like a dessert you'd never guess is actually loaded with nutrition.
Flourless Protein Brownies
Craving brownies? You would never guess these rich and fudgy Flourless Protein Brownies are low-calorie, low-sugar and gluten-free. Whether you're curbing a sweet craving, or meal-prepping better snacks, this recipe delivers on both nutrition and flavour.
Saucy Blueberry Chia Jam
Looking for a quick, healthy, and naturally sweet sauce to level up your breakfast and snacks? This low-calorie and high-fiber Blueberry Chia Jam is packed with flavour. And the best part? It takes less than 5 minutes of hands-on time! Making it a fast and gut-friendly choice for your daily routine.
Baked Chayote Squash ‘Apples’
If you struggle with cravings, are eating in a caloric deficit to lose weight or are trying to increase your fiber intake, you’ll want to try these Baked Chayote Squash Apples. It’s hard to believe this is not apple. Chayote squash is crisp when raw and becomes tender and juicy when you bake it, making it an amazing high-fiber, low-carb swap for apples.
Carrot Cake Protein Smoothie
Are you finding it hard to find the time to prepare and eat a protein-rich and fiber-rich meal during those packed weekdays? This Carrot Cake Protein Smoothie is the perfect grab and go meal to ensure you are getting in enough protein to build muscle (CRITICAL for you ladies over 30!) and keep you satiated to your next meal!
Pumpkin Spice Oatmeal Protein Pancakes
These protein-rich and high-fiber pancakes are the perfect way to support your goals at breakfast, as a snack or for dessert! Because no diet is sustainable when you’re hungry all day. The trick is to eat foods that will satiate and satisfy you for fewer calories. These tasty pancakes have 10g of protein and 2g of fiber per pancake. Both protein and fiber help to send satiety signals to your brain, which is a game changer when it comes to losing fat and keeping it off for good.
Pumpkin Pie Protein Smoothie
Did you know that eating 25g of fiber each day helps to protect you from dangerous visceral (belly) fat? Get more than half of that with this comforting and delicious Pumpkin Pie Protein Smoothie!
High Protein Pumpkin Spice Pancakes
Start building muscle at breakfast, when you snack or when you crave dessert with these High Protein Pumpkin Spice Pancakes. Each of these pancakes has a whopping 22g of protein and only 109 calories! They’re made with whey isolate protein powder which is highly bioavailable, meaning your body can easily and effectively use the nutrients when you eat it.
Easy Roasted Cherry Tomato Sauce
One easy way to reduce inflammation and support hormonal balance is to eat more antioxidant- and fiber-rich foods. An easy way to do that is to make this simple yet delicious Easy Roasted Cherry Tomato Sauce. Jammy and bursting with flavour, you can use this sauce on pasta or as the perfect burger topping.
How to Freeze Cherry Tomatoes
Freezing cherry tomatoes is the perfect way to eat flavourful tomatoes all year long! And the best part? It only takes about 5 minutes of effort! Cherry tomatoes are rich in both fiber and antioxidants which becomes even more important if we want to maintain our health as we enter midlife and beyond.