January 14, 2026

GLP-1 Snack Formula: 15 Snack Recipes That Keep You Satisfied & Balanced

January 14, 2026/ Margot Rutigliano

If you’re navigating life on a GLP-1 medication, snacking can feel confusing. Appetite is lower, fullness comes faster, and traditional “snack foods” often don’t feel appealing — or supportive.

And to be very clear, intentional nutrition is a critical piece of your overall wellness when taking a GLP-1 medication.

The goal with GLP-1 nutrition isn’t to eat less at all costs. It’s to eat more intentionally. Strategic snacks can help.

January 14, 2026

Create A Week's Worth of Mediterranean Meals (Meal Prep in 2 Hours)

January 14, 2026/ Margot Rutigliano

One of the biggest deterrents to eating healthy is time. So many of our health coaching and retreat guests express being time-starved or not knowing how to plan and meal prep. Because of that, we thought we would put together an easy meal prep guide with a week’s worth of meals that are simple to make and also tasty.

The Mediterranean diet is one of the most sustainable and research-backed ways of eating for long-term health. It emphasizes whole foods, lean protein, healthy fats, fiber-rich vegetables, and simple preparation—making it ideal for busy weeks when you still want nourishing, balanced meals.

January 13, 2026

5 Day Sugar Free Paleo Meal Plan for Energy & Balance

January 13, 2026/ Margot Rutigliano

Sugar is everywhere — often hiding in foods marketed as healthy. Over time, excess added sugar can disrupt blood sugar balance, drive cravings, increase inflammation, and make weight management feel far more difficult than it needs to be.

This 5-day sugar-free paleo meal plan is designed to simplify that process. By focusing on whole, unprocessed foods, quality protein, healthy fats, and naturally occurring carbohydrates, this plan supports stable energy, appetite regulation, metabolic health, and sustainable weight loss.

The paleo framework works beautifully here because it naturally removes refined sugars, grains, and ultra-processed foods — without requiring calorie obsession or restriction. Instead, we focus on nourishment, satiety, and consistency.

January 12, 2026

Resistance Band Workouts for Strength (3 in 1: Upper, Lower & Full Body Workouts)

January 12, 2026/ Margot Rutigliano

Resistance bands are a great tool for strength training. They’re a different way to train when it comes to strength training vs weights. Both are effective and can be mixed interchangeably. Strength training isn’t just about sculpting muscles — it’s about keeping your body working well for life.

As we age (and especially during weight loss or GLP-1 use), we naturally lose muscle unless we’re intentional. Resistance training helps activate and preserve muscle, which supports everything from metabolism to mobility.

January 12, 2026

Plant Based GLP-1 Recipes: Nourishing Meals to Support Muscle Mass & Overall Wellness

January 12, 2026/ Margot Rutigliano

If you’re plant-based and navigating a GLP-1 medication, you’re not alone—and you’re not doing anything wrong by needing to be a bit more intentional.

GLP-1 medications can be incredibly helpful tools, but they also change appetite, fullness cues, and sometimes tolerance for larger meals. When you’re eating plant-based, that can bring up very real questions: Am I getting enough protein? Am I supporting my muscle mass? Why do some foods suddenly feel harder to eat?

The good news? A plant-based GLP-1 journey is absolutely doable—and it can be deeply nourishing when approached with care, flexibility, and the right nutrition strategies.

This post is designed to meet you where you are. The recipes below focus on plant-based protein, gentle digestion, and balanced energy—without pressure, perfection, or restriction.

January 11, 2026

5 Day Plant Based Mediterranean Meal Plan for Balanced Energy

January 11, 2026/ Margot Rutigliano

There’s no doubt that we’re big fans of the Mediterranean Diet for many reasons. It’s touted as one of the healthiest diet lifestyles out there. It’s versatile, flexible and had such a balanced approach to wellness.

This particular meal plan focuses on plant based nutrition. If you’re a plant based eater or want to be, this meal plan is for you. Plant-based Mediterranean living is less about rigid rules and more about creating meals that feel nourishing, satisfying, and supportive of steady energy.

January 10, 2026

15 Chocolate Protein Shake Recipes (30g of Protein in Each)

January 10, 2026/ Margot Rutigliano

Easy, convenient meals can be really helpful for eating clean and boosting wellness. That’s where protein shakes can come in really handy. If you’re time starved, don’t love to cook or just need an easy meal or snack to whip up, protein shakes can be an easy addition to your nutrition line up.

If you love chocolate but also want a breakfast or snack that actually keeps you full, these chocolate protein shakes are for you.

Each recipe below delivers at least 30 grams of protein, balanced with fiber, healthy fats, and nutrient-dense ingredients to support steady energy, muscle recovery, and blood sugar balance. They’re satisfying without feeling heavy — and they taste like a treat.

January 09, 2026

8 Nourishing Vegetarian Breakfasts To Start Your Day Energized & Grounded

January 09, 2026/ Margot Rutigliano

If you’re looking for vegetarian breakfast ideas that feel both comforting and nourishing, this list is for you.

These recipes are simple, satisfying, and made with real ingredients that support steady energy, balanced blood sugar, and a calmer start to your morning. Whether you’re craving something creamy, cozy, or quick to grab on the go, you’ll find options here that fit seamlessly into a wellness-focused lifestyle.

I love breakfast recipes like these because they’re not about perfection — they’re about starting your day feeling cared for.