Take a look at this list of high-fiber foods and see how many are already part of your routine. Fiber is one of those simple things that makes a BIG difference for women... better digestion, improved energy, more fullness, and support for fat loss (especially in this stage of life). There are two types of fiber, and both are important: ✔️ Soluble fiber – helps keep you full, supports blood sugar balance, and heart health(think oats, berries, beans) ✔️ Insoluble fiber – helps with digestion and keeping things moving(think veggies, whole grains, nuts) You want a mix of both and women need 20-25g per day. No need to overcomplicate foods, just start noticing where you can add more: Fruits Veggies Whole grains Beans & legumes How many of these are already on your weekly list? You can also find this PDF anytime in the classroom section if you want to come back to it!

I’m sharing two of my go to seasonings I make on a weekly basis. And here’s why I love this so much for you… Most store-bought seasoning packets are highly processed and often loaded with: ➡️ Added sugars ➡️ Excess sodium ➡️ Fillers and preservatives When you make your own, you: ✔️ Control exactly what goes into your food ✔️ Keep it simple and clean ✔️ Adjust flavors to your liking (more spice? less salt? done. ✔️ Support your goals without even thinking about it And the best part? It takes less than 5 minutes with spices you probably already have in your kitchen and you can make large batches for your next meal. Let me know if you try this and share your pics and ideas. I do make tacos sometimes, but I also love ground beef, chicken or turkey with this seasoning as a bowl too 💙

Need a break from eggs? This easy breakfast is a delicious way to hit your protein goals while adding fiber and keeping mornings simple when you are craving cereal. I found these while shopping at target today and I would say it's a great find. You can use these Catalina Crunch cereals and uncured turkey bacon made in the air fryer. Why I love it: ✔ 35g protein per serving ✔ High fiber to support fullness and digestion ✔ No eggs needed ✔ Quick and easy to make ✔ Great for energy, metabolism, and muscle support The cereal is gluten-free, minimally processed, and sweetened with stevia and monk fruit. The uncured turkey bacon is preserved with natural sources like celery powder and sea salt rather than synthetic nitrates. Let me know if you try this meal 💙

I think a lot of people assume grabbing something like a muffin is a “light” or “small” breakfast… but I wanted to show you what that actually looks like compared to a real meal in terms of your metabolism and how your body responds. This morning I compared: A muffin - 510 calories, 6g protein, 1g of fiber My breakfast plate - 445 calories, 30g protein, 6g of fiber So even though the muffin feels like a quick, lighter option…it’s actually higher in calories and way lower in what your body needs. This is what I mean when I say that you need to eat enough at your meals. Not just grab something quick to or just a coffee and nothing at all. Because when your meals are low in protein and fiber, you’re hungry again fast, energy dips and cravings go up. When you build a real plate you stay full longer, you feel more energized and your body and metabolism is actually supported This is what we call eating smarter, not less. What did your breakfast look like today?

Not the sandwich…👉 your Bites, Licks, and Tastes This is one of the most common things I see with macro tracking and it can quietly hold you back without you even realizing it. Those little extras throughout the day…a bite while cooking, a lick of the spoon, a taste here and there They feel small… but they can add up. When you start paying attention to your BLTs: ✔️ You stay more aligned with your goals ✔️ You understand your habits better 🍽️ Now let’s talk about what to DO instead: In the video, I shared my high volume, high protein lunch because this is a game changer. Because when your meals are: ✔️ High in protein ✔️ High in volume (lots of veggies, fiber) 👉You feel full 👉 You have more energy 👉 You’re less likely to mindlessly snack or grab those extra BLTs This is exactly how we build meals This week’s focus: High volume breakfast and Lunch and an awareness of your BLT's. Post your pics and let me know how it goes.