Lifestyle

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.

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.

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.

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.

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.

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.

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.

Struggling with perimenopause or menopause symptoms? This fiber-packed Summer Turnip & Greens recipe supports hormone balance, estrogen detox, and gut health naturally.

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.

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.

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.

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.

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! 

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.

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!

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. 

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. 

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.

The Ninja Creami makes the creamiest protein ice cream, with very few calories. This makes it SO EASY to get in an optimal amount of protein every single day. Finishing your day with this protein-rich Butter Walnut Protein Ice Cream will help to support your body while satisfying that craving for something comforting and sweet. It is the perfect way to end a hot summer evening or cold winter night!

This grilled broccolini is so easy I’m not sure it qualifies as an actual recipe! It takes 5 minutes of hands-on time, 5 minutes to grill and it’s the perfectly charred and tasty side to pretty much any dish! Even better? It’s a hormone-balancing superstar cruciferous vegetable!

One of my favourite ways to get in 2 antioxidant-rich superfoods is to make pesto! Take advantage of the fresh basil this season and make a batch of this delicious and cost-effective sauce! This pesto also freezes beautifully.

This Spicy Cilantro Margarita Mocktail is perfect for a hot summer day or evening. And when I’m feeling more indulgent, I swap the water for tequila to create a low-calorie and zero-sugar cocktail that I truly enjoy. It’s fresh with a kick of spice and a hint of sweet. 

My Bok Choy in 5 Minutes recipe literally takes five minutes to prepare. This makes it the perfect side dish for beautiful summer evenings, not meant for spending indoors. Bok choy is a cruciferous vegetable. This means it’s rich in compounds that ultimately help us to get control over our hormones at any phase of life, and especially in perimenopause and menopause. 

Asparagus is an easy and FAST way to get in more fiber! Ready in 10 minutes or less, this dish is perfect for those beautiful summer evenings when you don’t feel like being trapped in the kitchen. Not just satisfying and tasty, asparagus is also a health superstar; it’s low in calories and carbohydrates, high in fiber, packed with vitamins and rich in prebiotics to support a thriving gut microbiome.

This Spring Strawberry Rhubarb Sauce is my favourite topping for ice cream, pancakes and yogurt. With delicious yet healthy and low-calorie treats like this, you can make progress towards your goals and have dessert everyday! Rhubarb is high in fiber, low in calories and its tasty tang complements the sweetness of strawberries. This is the perfect way to use up that rhubarb this spring!

This is for all those busy ladies who grab a bagel or muffin for breakfast, or skip breakfast altogether. This High Protein Frittata is the solution for busy weekday mornings when you don’t have time to prepare a balanced meal. Make it this weekend so you’re ready to crush next week! 

It’s important to empower yourself with the right fuel to support your body, especially in perimenopause and menopause. This 5-minute Raspberry Chia Protein Pudding is packed with protein and fibre which helps to support hormonal balance, fat loss, sustained energy, stable blood sugar and having a satisfying daily poop!

Running out of the food you prepared last weekend is not an excuse to give up on your weight loss and health goals! Make this minimal prep Easy Superfood Egg Wrap instead of reaching for unsupportive fast food. With superfoods like kimchi and broccoli sprouts this meal will support detoxification, our gut and hormonal balance!

Oven roasted vegetables have that sweeter, caramalized, mellow yet more intense flavour. This recipe will save you so much time when it comes to meal prep! Carving out 30-40 minutes to roast a couple pans of veggies can save you hours during the week, and will help you to achieve your fat loss and health goals!

Counteract the effects of aging and satisfy that craving for something sweet with this tasty but low calorie drink! Collagen peptides keeps our skin from sagging and reduces appearance of cellulite. If you are 30 or over consuming collagen is important because we lose the ability to produce it ourselves. I sip on this Protein Hot Chocolate when I want chocolate or something comforting.