7B Health & Wellness

04/26/2026

04/25/2026

People always ask, “What do YOU eat?”

So, I put it all in one place: a FREE 7-Day Meal Plan with the exact meals I eat throughout the week.

These are my REAL-LIFE meals. The ones I eat when my schedule is crazy. And the same ones that helped me stay full, keep my energy up, and stay consistent during my health journey.

You’ll get:
✅ A full week of meal ideas based on what I eat in real life
✅ Quick and easy options for busy schedules
✅ Everyday ingredients with zero stress

It’s great for anyone looking for real-life nutrition without overthinking every bite or just some new ideas to mix things up.

👉 Click below to grab your free copy!
https://go.7bhealthandwellness.com/meal-plan-2534

04/23/2026

Here's a perfect side to pair with a steak or roasted chicken.

Ingredients:
2 to 3 Beets (red or golden) peeled and diced up
1 Tbsp Olive oil
1 tsp thyme leaves minced
Salt and Pepper to taste
Feta cheese or Blue cheese

Directions
1) Preheat the oven to 400 degrees F
2) Remove the tops and the roots of the beets and peel each one with a vegetable peeler.
3) Cut the beets into 1 1/2 inch chunks.
4) Place beets on a foil lined baking sheet and toss with olive oil, thyme, salt and pepper.
5) Roast for 35 to 40 minutes turning once or twice with a spatula, until the beets are tender.
6) Top with Feta or Blue Cheese crumble

04/21/2026

Here’s your brain’s new favorite habit: 5 minutes of MVPA!

Just FIVE mins of moderate activity can improve your thinking, memory, and focus… especially if you’ve been sitting all day.

What counts?

Brisk walks, stair climbs, quick body-weight exercises, air squats… anything that gets your heart rate up.

What’s your favorite brain booster? Drop it below — and tag someone who’d love this reminder 👇

04/18/2026

✅ I had some time after dinner the other night to sit and stretch out my body.

✅ My muscles instantly felt looser… and I could take a deeper breath without my ribs catching.

The funny part? I always dread making time to stretch, because ouch! But afterward, I’m always so glad I did it… and wonder why I wait so long between sessions!

Note to self: schedule in more stretching sessions

If there’s something you’ve been putting off… this is your reminder to take a few minutes and make them count by doing it!

You’ll be super glad you did! Post below and let us know what it is and when you’re doing it! 👇

04/16/2026

Taco Breakfast Bowl (Dr. Gabrielle Lyon)
4 servings/30 minutes

Ingredients:
1 1/2 tsp Olive Oil
1 lb Ground Turkey
2 Tbsp Chili Powder
1 tsp Oregano
1 tsp Cumin
1 tsp Black Pepper
1 tsp Sea Salt
1/2 cup Water
4 Eggs fried
4 cups Baby Spinach Chopped
1 green Bell Pepper diced
1 tomato diced
1 Avocado mashed

Directions:
1) Heat skillet over med heat. Add olive oil, ground turkey and saute to cook through. Break up meat as it is cooking. Once it is cooked through add the chili powder, oregano, cumin, black pepper and sea salt. Add the water and saute for another minute as you mix well. Reduce heat to the lowest setting and let simmer while you prepare the rest of until all water has been absorbed.
2) Fry your eggs and set aside.
3) divide the spinach between bowls. Top with diced green pepper, tomato, mashed avocado, taco meat and fried egg.
Ejoy!

Nutrition Facts:
Amount per serving
Calories 370
Fat 24g
Carbs 11g
Fiber 7g
Sugar 2g
Protein 31g
Cholesterol 270mg
Sodium 895mg
Iron 5mg

04/14/2026

📥 Comment “SEVEN” and I’ll send you my personal 7-Day Meal Plan with the exact meals I use to stay fueled, and avoid energy crashes during busy days.

Because once you understand the different types of hunger…

You can start choosing meals that actually fuel your body instead of eating on autopilot, out of stress, or just because it’s “time.”

📌 Save this post + follow for real-life strategies that actually fit your life as a [avatar – ex. "woman in her 30s juggling workouts, work, and family life"].

04/11/2026

Ever wonder what a health coach eats during a typical week?

I get asked this all the time, so I decided to pull back the curtain and share exactly what I eat...

So I created this FREE 7-Day Meal Plan to give you real-life ideas, keep things simple, and show you how I approach meals in a way that supports my routine.

Inside, you'll see:
✅ My go-to breakfasts, snacks, and meals
✅ The exact meals I eat to build muscle
✅ Real-life meal hacks that keep things easy (even on my busiest days!)

If you want fresh ideas and a simpler way to plan meals, this is for you.

👉 Click below to grab your free copy now!
https://go.7bhealthandwellness.com/meal-plan-2534

04/09/2026

I don't know about you but I have been craving salads lately. I hope you enjoy this one.

This salad checks all the boxes:
✅ High-protein
✅ Fiber-rich
✅ Healthy fats
✅ Totally satisfying

It’s perfect for lunch when you want something satisfying but won’t weigh you down.

🥗 SALAD ASSEMBLY (makes 1 bowl)

1 large handful of mixed greens (arugula, spinach or leaf lettuce)
3 plum tomatoes, chopped
¼ avocado, sliced
½ cup (90 g) cooked quinoa
4–6 oz (115-170g) cooked shrimp
Optional: sliced cucumber, red onion, cilantro

🍋 ZESTY LIME VINAIGRETTE

1 tbsp olive oil
Juice of ½ fresh lime
1 tsp Dijon mustard
1 small clove of garlic, minced
½ tsp honey
Salt + pepper to taste

Whisk all vinaigrette ingredients together in a small jar or bowl.
Taste and adjust seasoning as needed.

If you struggle to find sides to go with dinner, then this is a fast, fresh option you can prep ahead or throw together in minutes.

Save this for your next meal prep day!

If you make it, tag me — I’d love to see your version 🥑🍤

🔥 And if you want a peek at what I actually eat in a week…

Comment “SEVEN” below and I’ll send you my personal 7-Day Meal Plan — the exact meals I use to fuel my body, stay full, and keep my energy steady without overthinking food. 👇

04/07/2026

After "7" years of coaching individuals who have tried everything to eat healthy, gain energy and lose weight, these are the 5 lessons I come back to again and again.

They’re simple… but they change EVERYTHING when they click into place.

If you’re working on losing weight without obsessing over food or spending hours at the gym… these are the principles I’d start with.

Save this post for days you’re feeling discouraged as a reminder that you’re on the right track!

👉 And follow me for more real-life coaching strategies to help you feel strong, energized, and in control again.