3 High Protein Recipes Under 500 Calories (That Actually Keep You Full)

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3 High Protein Recipes Under 500 Calories (That Actually Keep You Full)

If you're like me, you might be carbohydrate sensitive.
What does that look like? For me, it means if I eat a meal too high in carbs, I get sleepy and may even need a nap. If my meals are way too high in calories, I sometimes feel kind of “off” or even a little sick. I’ve experienced big waves of energy followed by serious crashes into hangriness — all signs that my meals weren’t well balanced, especially lacking in protein.

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3 Fresh & Healthy Summer Desserts (Refined Sugar-Free!) to Savor the Season

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3 Fresh & Healthy Summer Desserts (Refined Sugar-Free!) to Savor the Season

Summer is a season of sunshine, celebration, and connection. It’s often the time when we linger around tables, share meals outdoors, and indulge in life’s little joys. Dessert included.

We know many of our retreat guests, clients, and readers are also mindful of their health and what they eat. The great thing is that you don’t have to miss out on the sweet treats of the season. They can be added in a moderated way that work for both your tastebuds and your wellness goals.

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GLP-1 Friendly Dinners Made Simple

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GLP-1 Friendly Dinners Made Simple

If you’re on a GLP-1  medication for weight loss or blood sugar support – like Ozempic, Wegovy, or Mounjaro – your approach to food may need to shift. These medications work by slowing digestion, supporting insulin regulation, and reducing appetite, which means that how and what you eat can play a major role in your results, your comfort, and your long-term success. GLP–1 friendly meals are different from your standard diet approach. Instead of focusing on restriction or quick fixes, they prioritize how your body feels and functions on the medication. These meals typically share a few important characteristics:

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3 Mediterranean Diet Desserts

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3 Mediterranean Diet Desserts

Who doesn’t want dessert? Any nutrition plan or lifestyle is best rooted in balance. With balance comes a mix of some of the nutrition you need and some of the food items that you actually like. When you think of the Mediterranean Diet, you probably picture vibrant salads, fresh seafood, and heart-healthy olive oil — but what about dessert? Good news: you don’t have to give up sweets to eat well. In fact, the Mediterranean approach to dessert is all about balance, simplicity, and naturally sweet ingredients.

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15 High-Protein Lunches You Can Make in 20 Minutes or Less

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15 High-Protein Lunches You Can Make in 20 Minutes or Less

When you’re eating high-protein to support your weight loss, energy, or fitness goals, lunch can be a make-or-break meal. Skip it, and you’re starving by dinner. Grab something low in protein, and you’ll be hungry an hour later.

Good news: eating a protein-packed lunch doesn’t have to take tons of time or require fancy ingredients. The key is simplicity, flavor, and smart meal prep.

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10 High-Protein GLP-1 Breakfasts to Fuel Your Day

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10 High-Protein GLP-1 Breakfasts to Fuel Your Day

A well-balanced, protein-rich breakfast is one of the best ways to set yourself up for success each day, especially when taking a GLP-1 medication. Since GLP-1 medications can suppress appetite, it's crucial to prioritize high-quality protein to ensure your body gets the nutrients it needs. Protein helps maintain muscle mass, supports metabolism, and keeps you feeling satisfied, reducing the risk of losing lean body tissue while managing weight.

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10 GLP-1 Friendly Snacks That Are High In Protein and Low Glycemic

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10 GLP-1 Friendly Snacks That Are High In Protein and Low Glycemic

With so many people and guests of our wellness retreat taking a GLP-1 medication, we thought we would introduce some nutrition recommendations and healthy snack ideas to help ensure the best support possible while on this journey. A well-balanced diet is essential for those following a GLP-1 lifestyle. Since GLP-1 receptor agonists help regulate blood sugar and appetite, it’s important to focus on protein-rich, whole-food snacks that support stable blood sugar levels and sustained energy.

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10 High Protein Lunches for Energy and Weight Loss

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10 High Protein Lunches for Energy and Weight Loss

Which diet is the best? That’s a question that pops up regularly with our wellness retreat guests and our health coaching clients. The truth is that there isn’t one diet that works for everyone. That being said, let’s dive into how a high protein diet can be beneficial for weight loss and over all health as a consideration for your next healthy eating program. A high-protein diet can play a crucial role in maintaining muscle mass, improving metabolism, and supporting weight loss. Protein helps keep you full longer, reducing cravings and preventing overeating. It also plays a vital role in muscle repair, immune function, and overall health. Whether you're looking to lose weight, maintain energy throughout the day, or simply eat a more balanced diet, prioritizing protein is a smart move.

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