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04/21/2026

Viral Date Bites 🍫🍫🍫 a simple, nutrient-dense treat with the perfect sweet-salty balance. Dates provide natural sweetness and fibre, while nut butter adds healthy fats and plant-based protein to support steady energy. Finished with dark chocolate for antioxidants and a satisfying bite.

Makes 9

Ingredients:
9 Medjool dates, pitted
4 tbsp nut butter (almond, peanut, or tahini)
1/3 cup dark chocolate chips or chopped dark chocolate
1 tsp coconut oil (optional, for smoother melting)
Flaky sea salt

Instructions:
Prep the dates: Gently open and flatten each pitted date onto a parchment-lined tray.
Add nut butter: Fill each date with about 1 tsp of your favourite nut or seed butter.
Melt the chocolate: Use the microwave in short bursts, or create a double boiler by placing a heatproof bowl over a pot of gently simmering water (make sure the bowl doesn’t touch the water). Stir until smooth.
Top and sprinkle: Spoon melted chocolate over each date and finish with a pinch of flaky sea salt.
Chill to set: Refrigerate for 15–20 minutes until the chocolate is firm. Store in the fridge for up to a week.

Recipe + reel by

04/16/2026

Chocolate Chickpea Cookies 🍪🍪🍪 a grain-free, fibre-rich treat made with whole food ingredients. Chickpeas add plant-based protein and support blood sugar balance, while keeping the cookies soft and chewy. Naturally sweetened with a rich chocolate flavour for a more balanced dessert option.

Comment “chickpea” below 👇 and we’ll send you the recipe link 🔗

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04/15/2026

Microplastics are showing up in more of your food than you think and reducing exposure isn’t as complicated as you may think.

We broke down what actually matters (and what to do about it).

Comment “plastic” below and we’ll send you the full guide on Rily.co 🔗

04/09/2026

Episode 6: Steamed Chicken Rice Paper Rolls 🥟🥟🥟

From our “5/30” series, 5-ingredient recipes with 30g of protein per serving.

Calories: 275
Protein: 30g

Inspired by bánh cuốn, a traditional Vietnamese steamed rice roll, this is a simplified, high-protein adaptation. Ground chicken provides lean protein for satiety, while rice paper creates a light, gluten-free wrapper. Steamed instead of fried for a softer texture and balanced, savoury bite.

Ingredients:
300g ground chicken
½ medium carrot, grated
2 green onions, finely chopped
1 Tbsp soy sauce or tamari
½ tsp ground ginger (optional)
6 rice paper sheets (cut in half, doubled when rolling)

To serve:
Chili crisp, extra soy sauce, cilantro, sesame seeds

Instructions:
Mix chicken, carrot, green onion, soy sauce, and ginger until combined.
Quickly rinse one rice paper sheet (it should still feel slightly firm), then layer a second half-sheet on top.
Add ~1.5 Tbsp filling, shape into a rectangle, fold sides, and roll tightly.
Repeat with remaining filling and wrappers.
Steam in a basket with space between rolls for 8–10 minutes, until cooked through.
Serve immediately with desired toppings.

Recipe inspired by + reel by

04/08/2026

Viral Japanese Cheesecake 🍰🍰🍰 a simple, high-protein dessert with a creamy, cheesecake-like texture. Greek yogurt provides protein to support satiety, while maple syrup adds a touch of natural sweetness. Biscoff cookies soften as it chills, creating a rich, layered treat with minimal ingredients.

Ingredients:
1 cup plain Greek or Skyr yogurt
1½ Tbsp maple syrup
½ tsp vanilla
4 Biscoff cookies
1 Biscoff cookie, crushed (for topping)

Method:
Mix yogurt, maple syrup, and vanilla until smooth.
Layer with Biscoff cookies, pressing them in slightly.
Top with crushed cookies.
Cover and refrigerate for at least 4 hours or overnight.

Reel by

04/07/2026

Episode 5: Baked Yogurt with Warm Berries 🫐🍓🫐

Another one for our “5/30” series, 5-ingredient recipes with 30g of protein per serving.

Calories: 300
Protein: 33g

A simple, high-protein breakfast or snack made without protein powder. Greek or skyr yogurt and egg bake into a thick, creamy base rich in protein to support satiety and muscle repair. Topped with warm berries for fibre and antioxidants, this is a balanced, lightly sweet option that feels like a treat.

Ingredients:
1 cup Greek or Skyr yogurt
1 egg
1 Tbsp cornstarch
Sweetener of choice (maple syrup, honey, liquid stevia, or monk fruit), to taste
½ tsp vanilla extract (optional)

Topping:
½ cup frozen mixed berries

Instructions:
Whisk yogurt, egg, cornstarch, sweetener, and vanilla until smooth.
Pour into a small baking dish.
Bake at 350°F for 25–30 minutes, until set in the center.
Let cool, then chill for a thicker texture if desired.
Warm berries until soft and spoon over top.

Recipe by + reel by

04/02/2026

Marinated Shrimp & Bean Salad 🍤🍤🍤 a vibrant, protein- and fibre-packed meal with bold flavour. Shrimp provides lean protein plus iodine and selenium, while butter beans and kale support blood sugar balance, digestion, and heart health. Tossed with olive oil, Dijon, and red wine vinegar, and loaded with herbs, this marinated salad is fresh, satisfying, and ideal for meal prep.

Comment “shrimp” below 👇 and we’ll send you the recipe link 🔗

Recipe + reel by .fran.allen

high-protein high-fibre seasonal bean salad

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