Lucy Blewett Nutrition

Lucy Blewett Nutrition I love helping people achieve optimal health through a healthy lifestyle.

14/11/2025

Flapjack Friday is taking a tiny little nap 😴💜
…BUT for a very good reason 👀

I’m working on something very exciting behind the scenes — and if all goes to plan, it’ll be ready for you in January. Eeeek!

Don’t worry, Flapjack Friday will 100% be back (please try not to cry 😂). I just need a bit of space to get this project finished and make it worth the wait.

Thanks for being here, for baking along, and for always cheering me on. Big things coming… stay tuned! ✨

13/11/2025

Runners, listen: life’s too full to eat clean all the time! 💬

And that’s okay.
You don’t have to cook everything from scratch or live on whole foods 24/7 to make progress.

Yes, home-cooked meals are great - but there’s absolutely a place for packaged foods and takeaways when you’re busy, tired, or on the go.

💜 Before a marathon:
Shop-bought flapjacks are my go-to. They’re packed with fast-release carbs, easy to digest, and ideal when I don’t have time to bake with marathon prep in full swing.

💪 After a race:
Crisps and a Coke might not look “healthy” - but they’re full of simple carbs and sodium, perfect for rapid recovery when your glycogen and salt levels are low.

🏋️‍♀️ After the gym:
Forgot your post-workout snack? Grab a protein bar.
It’s not perfect - but it’s so much better than eating nothing at all.

So stop fearing the packet.
You’re not “failing” - you’re fuelling.
Because food doesn’t need to be perfect to be powerful. 💚

💬 Comment your favourite “fuel in a packet” 👇
💾 Save this for days when life gets in the way - and remember, some fuel is always better than none.
📲 Follow for realistic runner nutrition advice that fits your life, not a meal plan.

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12/11/2025

Trying to lose weight but feeling constantly tired, hungry, or slow on your runs?
That’s not lack of willpower - it’s lack of fuel. ⚡️

Most runners eat too little or cut out entire food groups when trying to slim down, and their bodies fight back.
Here’s how to do it properly 👇

1️⃣ Protein with every meal – around 30 g to support recovery and stop cravings.
2️⃣ Fibre from whole foods where possible – fruit, veg, oats, beans, nuts; it keeps you fuller for longer.*
3️⃣ Carbs timed around your runs – before for energy, after for recovery.

You don’t need restriction, you need rhythm.
Fuel your runs → burn more fat → feel amazing doing it 🏃‍♀️✨

💚 Save this for your next meal prep day
👋 Follow for more no-nonsense nutrition advice made for runners, by a runner

*Disclaimer - some food is better than no food, especially when it comes to recovery. If the only thing available is a protein bar - please don’t avoid it because you’re eating ‘clean’!! Eat it all up and enjoy it ☺️

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11/11/2025

You’re running your heart out but the scales haven’t budged? Let’s fix that 👇

Most runners trying to lose weight accidentally sabotage their progress with these three mistakes:

1️⃣ Skipping meals to ‘save calories’ – this slows your metabolism and kills recovery.
2️⃣ Cutting carbs completely – your body needs carbs to train well and burn fat efficiently.
3️⃣ ‘Earning’ your food after a run – this often leads to overeating and guilt.

✨ The truth: you don’t need to eat less, you need to eat smarter.
Prioritise protein, fibre, and whole carbs in the right amounts for your training - and your body will respond.

💬 Drop a 💚 in the comments if you’ve made one of these mistakes (we’ve all been there!)
📲 Follow for weekly tips on how to fuel your runs and finally see results that last.

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10/11/2025

Experts say running is a useless tool for weight loss… and they’re right 👀

But here’s the thing — we don’t run just to lose weight.
We run because we’re strong, determined, and a little bit unstoppable.
Because we know what it feels like to do hard things… and still show up anyway 💪

Yes, nutrition is what drives weight loss — not the miles.
But those miles?
They build confidence, resilience, and a mindset that can handle anything.

Fuel your body with what it needs, and it’ll reward you with energy, strength and the results you’re chasing 🩷

07/11/2025

Same soup, different ballgown 💃🥣

Took last night’s Emergency Soup and dressed it up with soft-boiled eggs, mushrooms and tomatoes - because leftovers deserve a glow-up too!

Quick, nourishing and packed with protein 👌
Save this for those nights when you can’t face cooking from scratch again!

06/11/2025

EMERGENCY SOUP 🥣✨

For those nights when you’re too tired to cook but still want to eat something nourishing!

➡️ Full bag of frozen veg
➡️ 1L veggie stock
➡️ 1 packet of silken tofu
➡️ Spices: mild chilli, cumin & turmeric

Just chuck it all in a saucepan, simmer for 30 mins, and you’ve got a warming, protein-packed dinner ready to go.

I’ve levelled mine up with:
🥦 Fried broccoli & tofu for crunch and extra protein
🥣 A swirl of yoghurt
🌶️ A drizzle of crispy chilli oil (because flavour matters!)

Healthy, simple, and ready before you’ve even decided what takeaway to order 😅

Save this for your next ‘too tired to cook’ night and share it with your busy friends! 💚

05/11/2025

✨ MIDWEEK MOTIVATION ✨

Today wasn’t about chasing a PB or smashing a long run.
It was about doing something - and that’s enough.

I didn’t have time to head out for a run, so I rolled out my mat, put on some music, and did a quick home workout.
Nothing fancy. Just a few sets to get my body moving and my mind feeling a bit more like me again.

Because here’s the truth - consistency doesn’t mean perfection.
It means showing up however you can, even when you don’t feel like it.
Those little 20-minute sessions add up. They build strength, momentum, and confidence.

So if you’re having one of those “can’t be bothered” days… this is your gentle nudge.
You don’t need a full hour or the perfect plan - just move a bit.

Your future self will thank you 💪

What’s one small win you’ve had today? 👇

04/11/2025

I’ll hold my hands up - every now and again I forget my post-run snack and hang on until lunch.

Sometimes I get sidetracked by the kids, or work, or just… life!!

Every time it happens, I think “I’ll be fine”… and every time, I end up light-headed, starving, and completely wiped out for the rest of the day - idiot! 😅

That little refuel window after a run really matters - your body’s primed to absorb nutrients, replace glycogen, and start muscle repair.

Even something small like:
🥣 Oat & banana smoothie
🍌 Bagel with hummus and cucumber
🥛 Tuna mayo on toast
…can make such a difference to your energy and recovery.

So here’s my reminder (for me as much as for you):
Don’t skip it. Refuel. You’ll thank yourself later 💪

What’s your go-to post-run snack? 👇

03/11/2025

Last week was full on. Half term chaos, husband away, and I was doing all the mum jobs and the dad ones too!
Running took a back seat, strength didn’t happen, and yes - there were pizzas and burgers on a few too many nights 🙈

Today, I thought I’d bounce straight back into my usual Monday routine (normally I’m like a bull in a china shop!)…
But honestly? I’m still wiped out.

So instead of forcing it, I made a coffee, had a proper breakfast, put the slow cooker on, and focused on only the easy or essential jobs.

And do you know what? It’s exactly what I needed.
Listening to your body is part of the process.
Rest doesn’t mean you’ve failed - it means you’re smart enough to recharge so you can come back stronger 💪

How’s your Monday going?
Are you easing back in gently or hitting the ground running today? 👇

01/11/2025

If you’re waiting for the perfect time to start… you might be waiting forever.

The truth is, there’s a cost to staying exactly where you are.
Feeling stuck, frustrated, low on energy, and unsure what to eat before or after a run - that’s what happens when nothing changes.

My 1:1 coaching is designed to take the guesswork out of fueling and help you lose weight without giving up your running or the foods you love.

You’ll get weekly accountability, a personalised plan, and real support from someone who’s been exactly where you are.

If you’re ready to finally move forward, DM me the word COACHING and I’ll send you the details 💬✨

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31/10/2025

🍊🍫 Flapjack Friday – Chocolate Orange Edition! 🍫🍊

If Terry’s did running fuel… it would probably taste like this!
These Chocolate Orange Flapjacks are the perfect mix of zesty, sweet and salty – ideal for refuelling after a long run or a busy week.

✨ Ingredients (makes 10–12 squares)
• 200 g rolled oats
• 100 g unsalted butter or coconut oil
• 75 g honey or maple syrup
• 75 g dark brown sugar
• Zest of 1 large orange
• 1 tbsp fresh orange juice
• 75 g chopped dark chocolate (70 %)
• Pinch of Himalayan salt

👩‍🍳 Method
1️⃣ Pre-heat oven to 180 °C (fan 160 °C) and get your cake trays ready
2️⃣ Melt butter, honey, and sugar in a pan over low heat. Stir in orange zest and juice.
3️⃣ Remove from heat, add oats and salt, and stir until coated.
4️⃣ Fold in the chopped chocolate – some will melt, some will stay chunky 😋
5️⃣ Spoon the mixture into individual cake trays and bake for 15–18 mins until golden at the edges.
6️⃣ Allow to cool before serving

💡 Tip: Sprinkle a little flaky sea salt on top while still warm – it brings out the chocolate flavour and replaces lost electrolytes after a run!

Who’s baking this weekend? 🍫🍊 Tag me if you make them and use so I can see your creations!

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