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.

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.

January 06, 2026

Cycle Syncing: Wellness & Nutrition To Support All Stages of Your Menstrual Cycle

January 06, 2026/ Margot Rutigliano

For years, women have been taught to eat the same way, train the same way, and expect the same energy levels every single day of the month. If that’s ever left you feeling frustrated, exhausted, or like something must be “wrong” with you — it’s not you. It’s the approach.

Your body is cyclical by design. Hormones rise and fall throughout the month, influencing your energy, appetite, mood, metabolism, focus, and even how your body responds to exercise. Cycle syncing is about working with those natural shifts instead of fighting against them.

This isn’t another diet or rigid set of rules. It’s an invitation to listen to your body, nourish it appropriately, and create a lifestyle that actually feels sustainable.

January 05, 2026

Sleep: How It Impacts Your Wellness Goals

January 05, 2026/ Margot Rutigliano

When life gets busy, sleep is often the first thing to be sacrificed. Many of us have been conditioned to believe that sleep is unproductive, optional, or something we can “catch up on later.” If you’ve ever thought, I’ll sleep when things slow down, you’re not alone.

But here’s the truth: sleep is not a luxury. It’s a biological necessity — and one of the most powerful tools you have for supporting your overall health and wellness goals.

January 04, 2026

Why Am I So Hungry All The Time?

January 04, 2026/ Margot Rutigliano

If you’ve ever caught yourself thinking, “Why am I hungry again already?” — you’re not alone. Hunger is one of the most misunderstood signals in health and wellness, and it’s often treated as something to ignore, suppress, or “power through.”

But here’s the truth: hunger isn’t the enemy. In fact, being able to feel hunger is a sign that your body is communicating with you. Never feeling hungry at all isn’t a badge of honor — it can actually be a sign that your body’s natural cues are out of sync.

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.