January 22, 2026

GLP-1 Protein Smoothies: 10 High Protein Recipes That Are Easy To Digest

January 22, 2026/ Margot Rutigliano

For many people using GLP-1 medications, eating enough protein can feel challenging. Appetite is lower, portions are smaller, and heavy meals don’t always sit well.

Protein smoothies can be a powerful tool — not as a meal replacement you’re forced to drink, but as a gentle, efficient way to support muscle mass, metabolism, and daily nutrition.

These recipes are designed with GLP-1 users in mind: high in protein, balanced in carbohydrates and fats, and easy to digest.

January 21, 2026

Complete Protein Food List with Serving Sizes & Protein Amounts

January 21, 2026/ Margot Rutigliano

Protein, protein, protein! I feel like all I read about is how much protein you need. Protein is important for so many reasons. From managing hunger to blood sugar, healing, and satiety, protein is the macronutrient that is key in so many functions of the body. Protein is one of the most talked-about nutrients in nutrition—but it’s also one of the most confusing. Knowing which foods contain protein is helpful, but what really matters is understanding how much protein you’re actually getting per serving.

January 20, 2026

10 High Protein Smoothies for Energy, Digestion & Balanced Nutrition

January 20, 2026/ Margot Rutigliano

Protein shakes can be so much more than just an after workout drink. Over the years they have become and easy, convenient way to get in a substantial amount of nutrition without having to prepare a traditional meal.

When built correctly, they support stable energy, muscle recovery, blood sugar balance, gut health, and satiety—making them perfect for busy mornings, post-workout fuel, or an easy meal replacement.

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

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.