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 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 07, 2026

3 Day Immunity Boosting Meal Plan

January 07, 2026/ Margot Rutigliano

Nourishing recipes to support your immune system, energy, and overall wellness

Supporting your immune system isn’t about one “superfood” — it’s about consistent nourishment. This 3-day mini meal plan focuses on whole foods rich in antioxidants, anti-inflammatory compounds, healthy fats, and quality protein to help your body stay resilient, balanced, and well-fueled.

Each recipe highlights ingredients that naturally support immune function while still being satisfying and flavorful.

December 30, 2025

What 1500 Calories Looks Like

December 30, 2025/ Margot Rutigliano

The goal of this post is to give you a practical, real-life look at what 1,500 calories can actually look like on a plate. Calories get talked about a lot, but without context, they can feel abstract and confusing — especially if you’ve never tracked before or aren’t sure where to begin.

Rather than focusing on numbers alone, I’ve put together a sample day of meals based on foods I genuinely eat. This isn’t a rigid plan or a recommendation for everyone — it’s simply an example to help you visualize how 1,500 calories might be distributed across a balanced, satisfying day of eating.

December 16, 2025

Weekly Wellness Reset: Nutrition, Movement & Metabolic Health

December 16, 2025/ Margot Rutigliano

Here’s what’s been on my mind — and what’s fueling this week’s wellness reset. I want to dive into a bit more about what metabolism actually is. A common theme I see with our clients is the belief that metabolism is something very simplistic: calories in versus calories out. But it’s so much more than that.

Health isn’t simplistic. Weight loss isn’t simplistic. And your body certainly isn’t simplistic.

This week’s wellness reset is focused on fueling your body for overall health and reframing the way we think about metabolism.

December 11, 2025

What 1200 Calories Really Looks Like (Plus a Sample, Balanced Meal Plan

December 11, 2025/ Margot Rutigliano

Lowering calories can absolutely support weight loss—but restriction isn’t the goal here. Sustainable weight loss is always about balance, not extremes. You need enough energy to maintain muscle, support digestion, keep hormones happy, stabilize blood sugar, and help you feel like a human throughout the day.

If you’re reading this post, you’re probably curious about what 1200 calories actually looks like. Maybe you're trying to lose weight, maybe you’re using a GLP-1 medication, or maybe you’re simply wanting a clearer picture of what a lower-calorie day includes.

December 05, 2025

7 Day Healthy Mediterranean Meal Plan

December 05, 2025/ Margot Rutigliano

Balanced, simple, flavorful — and designed to make your week easier. One of the biggest barriers to healthy eating for our retreat guests and coaching clients is time. This meal plan was designed to make things a bit easier with a meal prep theme so that you’re not spending so much time in the kitchen.

The Mediterranean style of eating is one of the most researched and supported ways to nourish your body with whole foods, lean proteins, healthy fats, vibrant produce, and balanced carbs. It’s flexible, satisfying, and naturally supports energy, digestion, and overall wellness.