Well with Michele

Well with Michele This is the place to be if you want to learn how to make simple changes to your health habits that will ultimately change your life!

Board-certified health coach helping empty nesters and busy 40-something parents to feel vibrant as they age, release excess weight and keep up with their busy lives with food and lifestyle habits dictated by their unique genetic blueprint Don’t we all want to feel more energy, maintain a healthy weight, have glowing skin, and stay strong and healthy?

Want a home-cooked meal every night of the week?It's doable when you batch cook simple, easy recipes like these. 🍲 Busy...
12/10/2025

Want a home-cooked meal every night of the week?

It's doable when you batch cook simple, easy recipes like these.

🍲 Busy weekdays don’t leave much room for home-cooked meals, but imagine opening your fridge and finding ready-to-eat meals that are healthy, filling, and actually taste good.

With just one prep session, you’ll have breakfasts, lunches, and dinners done for the week.

These 5 delicious recipes are perfect for batch cooking:

🥣 Strawberry Almond Overnight Oats – Breakfast in a jar with just 15 minutes of prep

🌮 Vegetable Taco Soup – Cozy, hearty, and great for freezing

🍗 Maple-Mustard Chicken with Roasted Veggies – One pan, no mess, totally satisfying

🥗 Barley & Roasted Cauliflower Jar Salad – Fresh, portable, and easy to customize

🥕 Mini Veggie-Loaded Meatloaves – Make-ahead protein-packed with wholesome ingredients

Each recipe is designed to save time, reduce daily stress, and help you eat better without the fuss.

Ready to make your week easier?

Save this post for later, and if you want the full recipe pack, shoot me a DM and I'll send it over

12/05/2025

🥕 Tired of boring, basic soups? Well, save this post because I've got you covered!

My Roasted Carrot Ginger Soup is a client favorite, and here's why. It's simple to make, full of fresh, everyday ingredients, and it's so delicious!

🥕 Carrots add natural sweetness and are a source of vitamin A.

🫚 Ginger brings a warm spice and has long been used to support digestion.

🌱 Pepitas add crunch along with plant-based iron and zinc.

🛒 Ingredients
✔️ 8 carrots, peeled and chopped
✔️ 2 Tbs fresh ginger
✔️ ½ sweet onion
✔️ 2 Tbs olive oil
✔️ 2 tsp fresh thyme (or 1 tsp dried)
✔️ 6 cups low-sodium vegetable stock
✔️ Salt and pepper to taste
✔️ 2 Tbs raw pepitas

👩‍🍳 Quick Directions
➡️ Roast carrots, onion, and ginger with olive oil until tender
➡️ Add to a pot with stock and thyme
➡️ Simmer and then blend until smooth
➡️ Sprinkle with pepitas and serve warm

✅ Tip: Freeze leftovers in single portions for quick meals later.

📽 Save this recipe now and watch the how-to in the next slide, so you can make it anytime.

Not sure how much fiber you need, or where to get it? 🧐You’re not alone! Most people know they need it, but fall short b...
11/24/2025

Not sure how much fiber you need, or where to get it? 🧐

You’re not alone! Most people know they need it, but fall short by a considerable amount.

Swipe through to learn:
✅ How much fiber you should eat
✅ The best foods to get it from
✅ Easy tips to add more every day

Small changes, such as choosing whole grains, adding beans to meals, or snacking on fruit, can make a significant difference in digestion, heart health, and promoting an overall feeling of fullness. 💪🍎

🛟 Save this post to refer back to later.

Not sure how much fiber you need, or where to get it? 🧐You're not alone! Most people know they need it, but fall short b...
11/24/2025

Not sure how much fiber you need, or where to get it? 🧐

You're not alone! Most people know they need it, but fall short by a considerable amount.

Swipe through to learn:
✅ How much fiber you should eat
✅ The best foods to get it from
✅ Easy tips to add more every day

Small changes, such as choosing whole grains, adding beans to meals, or snacking on fruit, can make a significant difference in digestion, heart health, and promoting an overall feeling of fullness. 💪🍎

🛟 Save this post to refer back to later.

11/12/2025

Need a quick and delicious dish that's perfect for lunch or dinner?

Try this Mashed Chickpea Salad.

This high fiber recipe is a great way to enjoy a satisfying meal with minimal effort.

Here's why you'll love it 👇

🌱Chickpeas are packed with protein and fiber. They're the star of this recipe, offering a creamy texture and a boost of plant-based protein.

🍋Fresh lemon juice and zest add a bright, zesty flavor that complements the chickpeas perfectly.

🫒Kalamata olives bring a rich taste and red onion adds a satisfying crunch.

🌻Sunflower seeds add a boost of healthy fats, making the dish even more satisfying.

Enjoy this versatile salad in different ways:

🥗On a bed of greens
🥪As a sandwich filling
🥬Wrapped in romaine lettuce

Ready to put this salad together?

✅ Chop olives, celery, red onion, and parsley. Zest and juice the lemon.

✅ Drain and rinse chickpeas. Add to a bowl with lemon juice, zest, and olive oil. Mash to a coarse paste.

✅ Mix in the chopped ingredients, sunflower seeds, and season with salt and pepper to taste.

And that's it! A quick and delicious Mashed Chickpea Salad ready to enjoy.

🚗 Tired of fueling your holiday travels with fast food?✈️ In a couple of weeks, you may be hitting the road for holiday ...
11/05/2025

🚗 Tired of fueling your holiday travels with fast food?

✈️ In a couple of weeks, you may be hitting the road for holiday travel-here’s how to eat smart on the go - from gas station wins to snack-packing hacks that won’t leave you and the family feeling hangry.

📌 Save this guide now so you have it ready before your next trip because it's packed with easy, ideas to help you stay fueled and satisfied while you’re on the move.

A post-workout protein smoothie bowl and an iPad, and I’m fueled for a great day!
10/24/2025

A post-workout protein smoothie bowl and an iPad, and I’m fueled for a great day!

Sometimes life just feels upside down! What’s your strategy when things feel out of control? Taking a break and doing 1...
10/22/2025

Sometimes life just feels upside down! What’s your strategy when things feel out of control? Taking a break and doing 10 mindful deep breaths can reset your nervous system. Push your belly out and inhale through the nose slowly and out through the nose. Breathimg is free and you can do it anywhere when you need that reset.

10/15/2025

It's not so hard to swap out processed foods for meals that are similar and hit the spot.

This unique salad is inspired by the classic cheeseburger. The bun is swapped out for more lettuce, tomato, and onion and instead of a fattier beef patty, this recipe uses 95% lean beef. With a homemade dressing that will remind you of "special sauce," it has all the flavor of a cheeseburger, but is more nutritious. Even better, it takes only 25 minutes to prepare!
What You'll Love About this Recipe:
Protein-Packed: With lean beef and cheddar cheese, this dish packs a protein punch!
Iron-Rich: This dish contains over 25% of the daily value for iron, thanks to the lean beef.
Veggie-Heavy: With romaine lettuce as the base and cherry tomatoes and red onions mixed in, this dish has way more veggies than your standard cheeseburger.

DM me for the recipe, or sign up for my weekly emails and get this and other simple swap recipes to try each week! Details on my website- link in bio

Are you arming your body with the defense shield it needs to stay healthy? 💪Antioxidants are non-nutritive compounds (th...
10/10/2025

Are you arming your body with the defense shield it needs to stay healthy? 💪

Antioxidants are non-nutritive compounds (that is, they provide no nourishment/calories) produced by plants that neutralize free radicals.

Their function is to protect the plants. When you ingest them, they protect YOU! 💪 Winning!

Free radicals are those unstable molecules that are just looking to damage your cells.

Having high levels of circulating antioxidants can help keep free radicals under control and reduce the risk of certain diseases.

You have the power to take away the damaging effect of free radicals by consuming a rainbow of colorful plants.

Each color 🌈 represents a different family of antioxidants, it's a super simple concept - you don't even need to know what the antioxidants are - just fill your grocery cart with a variety of colorful produce!

RED: lycopene 🍅
ORANGE: beta carotene 🥕
YELLOW: flavonoids, Vit C
GREEN: folate, lutein 🥗
BLUE/INDIGO: anthocyanins🍆
VIOLET: resveratrol 🍇
WHITE: indoles, quercetin 🍄

Before you know it, the holidays will be here! October is a great time to reset your mealtime routine before the holid...
10/02/2025

Before you know it, the holidays will be here! October is a great time to reset your mealtime routine before the holiday rush

🥗 These 5 simple habits make meal planning less stressful and help you stay on track when life gets busy this season.

Swipe for details:

🗓 Start with One Planning Day
🍽 Rotate Your Go-To Meals
🛒 Make a Quick Grocery List
🥕 Prep One Thing in Advance
🌮 Add a Weekly Theme

💡 Small habits early in the season = less overwhelm later.

Do you need help planning healthy meals? Let's chat about how I can help make your meal planning simple! DM for details

09/29/2025

Tired of the same old salad?

This Chicken & Quinoa Protein Bowl is everything your fall lunch game needs. It's warm, hearty, packed with protein, and dressed with a lemony tahini sauce that pulls it all together.

🔥 Why you’ll love it:

🍗 Chicken: Lean protein that keeps you feeling satisfied
🍠 Butternut squash: Creamy with a bit of sweetness
🌾 Quinoa: Full of fiber to keep you fuller longer
🎃 Pumpkin seeds: Adds a crunchy, nutty component to your salad.
🍋 Tahini dressing: Smooth, citrusy, and adds the perfect creaminess.

🛒 Ingredients (serves 4)
✔️ 2 cups cooked quinoa [can be pre-cooked, frozen]
✔️ 4 cups cooked chicken breast (diced or shredded)
✔️ 2 cups cubed butternut squash
✔️ 1/2 cup red onion, sliced
✔️ 8 cups arugula
✔️ 1 cup red grapes, halved
✔️ 3 Tbsp pumpkin seeds

🥣 Dressing:
✔️ 1/4 cup tahini
✔️ Juice of 1 lemon
✔️ 1 Tbsp olive oil
✔️ 1 Tbsp maple syrup
✔️ 1 garlic clove, minced
✔️ 1.5 cups water (to thin)
✔️ Salt & black pepper to taste

👩‍🍳 Quick Directions
➡️ Roast butternut squash at 400°F until tender
➡️ Prep all other ingredients
➡️ Whisk dressing until smooth
➡️ Toss everything in a bowl, drizzle, and serve!

✅ Pro tip: Add dressing just before serving to keep the arugula fresh and crisp.

📽 Watch the step-by-step in the next slide, then tap save to make it later.

Want another recipe? Comment "FALL" and I’ll DM you another cozy fall bowl recipe!

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89138

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Friday 9am - 5pm
Saturday 9am - 12pm
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+17024829163

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