If you’re craving pumpkin spice, this Pumpkin Spice Yogurt Bowl is an easy & tasty way to satiate your hunger & that hankering for pumpkin spice this fall. And by snacking on food that is rich in protein & fiber, it helps to keep our blood sugar stable which is EVERYTHING when it comes to long-term weight loss, our energy, mental clarity & focus, our sleep & our health in general.

This Ninja Creami Vanilla Protein Ice cream is creamy, delicious, contains no funky gut-irritating ingredients, is high in protein & low in both sugar & calories! Serve it with your pumpkin pie, favourite dessert or on its own for a health-supportive treat.

Cottage Cheese Whipped Cream is a simple low-calorie, low-carb & satisfying dessert, dip, snack or swap for whipped cream. This is rich in protein, selenium, phosphorous and vitamin B12 and super versatile!

It can be hard to eat an optimal amount of protein for our bodies when we’re on the go but these tasty Key Lime Pie Protein Balls make it easy! To help hit your protein target, keep high protein snacks and desserts like protein balls on hand!

Craving potato salad? Trying to reduce your carb intake? This keto-friendly No-Potato Salad is for you! This salad swaps higher-glycemic potatoes for rutabaga which has a similar texture to potatoes but is much lower in carbs! Rutabaga is a cruciferous veggie which means it can help us to detoxify excess & ‘bad’ estrogen from our body.

Is potato salad a health food? YES! Cooked & cooled potatoes are rich in resistant starch which is a prebiotic fiber that feeds our gut bugs. This helps to ensure our gut microbiome thrives in both population & diversity. And research has shown the more diverse our microbiome, the better our overall health! Adapted from Ina’s Garten’s French Potato Salad, this Fresh Herb & Dijon Potato Salad uses healthy fats, fresh herbs & broth for flavour, making this dish super supportive of our gut health!

Are you struggling to eat more protein & fiber? These Low-Carb Zucchini Pancakes are high in protein, low in calories yet tasty & will support your fiber intake!

Did you know that your juicy grilled burger, steak & chicken may contain carcinogens? But do NOT throw away that grill! You can reduce the formation of these chemicals by making my Juicy Grilled Lemon Rosemary Chicken which uses a marinade that contains fresh herbs & an acid like citrus or vinegar.

This Ninja Creami Chocolate Ice cream is high in protein, low in sugar and tastes better than store bought, with no funky gut-irritating ingredients!

Hakurei Turnips are one of my favourite veggies to steam! These are also delicious raw - they’re sweet & crisp but if you have digestive issues, I recommend keeping your raw veggie intake to a minimum. Plus these become buttery & even sweeter when cooked!

Is it possible to make protein pancakes that are fluffy & delicious but low in calories & super easy to make? YES! These Fluffy Lemon Zucchini Protein Pancakes have become one of my go-to pancakes & they’re the perfect way to embrace zucchini season!

Sitting back & having a glass of wine or a cocktail may feel relaxing at the time, but it actually increases cortisol (our main stress hormone) which does not help us to de-stress! Since I struggle with high cortisol, I’ve been busy coming up with mocktails I truly enjoy to help reduce my alcohol intake & my cortisol. Join me this weekend in sipping on this tasty & refreshing Citrus Strawberry Vanilla Mocktail!

Feeling overwhelmed & stressed by your schedule? No time for meal prep? This Maca Strawberry Chia Pudding is for you! This is a grab & go meal with ingredients that help us to adapt to the stress in our life.

This dressing is sweet but tangy, tasty & simple to make! And it’s even better when strawberries are in season! And did you know that strawberries contain more vitamin C than oranges? Vitamin C is a gut health superstar because it helps us to absorb iron and it is needed to make collagen which keeps our connective tissues (including our gut lining) strong & healthy.

What is the secret to making the best margarita? Use fresh citrus. This margarita checks all the boxes for me: It’s delicious. It’s VERY low in sugar. It takes less than 3 minutes to make & requires no fancy ingredients. It’s refreshing on a hot summer day & makes me feel like I’m on a vacation in the winter.

Summer events are filled with temptations that can hinder our fat loss and health goals. Especially when they’re back-to-back. Go prepared and bring a tasty and high-protein snack like my Strawberry Shortcake Protein Balls! These will become everyone’s new favourite snack, especially this time of year when strawberries are sweet and juicy! And they are so easy to make. 

This LIME ROCKET is fresh, unexpectedly delicious & takes less than 3 minutes to make! And the best part? It doesn’t contain alcohol! There are a number of reasons to reduce our alcohol intake including fat loss, hormonal balance & gut health and having a great mocktail can make all the difference.

Craving ice cream? This really does resemble ice cream, is only 4 ingredients, super low in calories, rich in protein, takes 2 min to make & no ice cream machine is required!

This dish is fresh, tasty but light, great for our guts & perfect for anyone with fat loss goals! Asparagus is rich in inulin, which is a prebiotic fiber that feeds our good gut bugs. And in turn, this bacteria helps to balance our mood, strengthen our immune system, and keep our digestion running smoothly. And it’s very low in calories, but because asparagus is high in fiber, it helps us to feel full. In addition to that, this dish is flavourful & takes around 10 min to prep. And feeling satiated, enjoying our food and meal prep that fits in our schedule are all important aspects of sustainable fat loss.

No time for meal prep? This protein-rich Spiced Vanilla Chia Pudding takes 2 min to prep, is the perfect grab & go breakfast or snack & is super satisfying! Did you know that there is a whopping 8g of fiber in 2 tbsp of chia seeds? And chia seeds are low in FODMAPs making them better tolerated than some other sources of fiber.