Foxy Fitness & Wellness LLC

11/16/2025

Breakfast is often a big question mark for people..

Do I need to eat breakfast?
What if I’m not hungry?
I don’t have time to cook or prep in the morning!

Dietitians generally recommend spreading out your total daily caloric intake over at least 2-3 meals (or up to 4-6 small meals/snacks) for optimal energy (calorie) utilization—> avoid overeating at meals (which leads to more fat storage).

It is also recommended to eat at least 2 of those meals in the daytime hours to provide fuel for the brain and body while you are most awake and active (*some schedules do not follow this pattern). Daytime hydration is important too!

Having a nutrient dense small meal within 2-4 hours of waking up provides nutrition to get your metabolic/digestive system going and can help you better adhere to an eating schedule that curbs excess intake/craving-based food choices.

While individual preferences vary, some easy go-to’s for the morning base include eggs, grains (oats/cereals/ancient grains), dairy like yogurt/cottage cheese, and fruit. Quick combined and prepped options like smoothies/protein shakes, make ahead grain dishes, and quiches can make breakfast as simple as reheating.

Take a look at a few of these and see if they tickle your breakfast fancy!

Following one of the healthiest eating patterns in the world is easy with this list of our most popular Mediterranean diet breakfast recipes.

10/16/2025

Haha wow this skit hit home; it’s true Nutrition research can be hard to follow and the discrepancies have lead most Dietitians to advise on “everything in moderation”. Digestion, weight, blood sugar and blood pressure can be directly impacted by what we eat and a general consensus among most health professionals is to eat more fiber-rich foods and foods that are “minimally-processed” when possible. Calorie control and exercise can manage genetic obesity but won’t eliminate it. Do the best you can!

09/26/2025

Soup for you!! Soup is a great option for weight-loss plans… you can get protein and high-fiber veggies in one warm & filling bowl!

Use low-fat swaps for creamy/cheese broths and consider bone-broth base for extra collagen protein and nutrients.

These recipes look bomb 😋 !

Grab a bowl of these fall soups that are lower in calories and high in protein and/or fiber for a nourishing and cozy meal.

09/20/2025

If you find yourself snacking endlessly and just not feeling full or satisfied- try a more robust snack like these open-face toasts!

You do not need to cut out carbs entirely to lose and maintain weight-loss… A slice of good whole-grain bread or maybe a sourdough/rye can provide Fiber, Protein for less or equal carbs to a protein bar. The toast is a great canvas for other satisfying and satiating Protein toppings like cottage cheese featured here.

Make the toast sweet or savory and curb over-eating for the rest of the day!

Had your fill of toast that barely takes the edge off your hunger? Say hello to our new-and-improved cottage cheese toast!

09/14/2025

Great overview & how-to guide on Meal Planning! I’m excited to explore MFP’s new meal-planning feature to see if it may help bridge the gap of helping people understand their nutrition targets for weight-management while also providing examples of what to eat (that fits those nutrition targets).

Dietitians typically counsel patients on what to eat from an educational standpoint of what foods are nutritious vs non-nutritious and what are standard portion/serving sizes… However, many patients/clients are hoping for a specfic emeal-plan that tells them exactly what to eat.

There is value in having access to pre-selected recipes and examples of a full day of eating that fits nutrition targets… But its also valuable to take the time to check nutrition facts & portions for yourself and develop a flexible meal-plan that fit your preferences & lifestyle.

With AI and this new MFP meal-planning feature hopefully we will have some easier options to answer the eternal question “so what should I eat?”! 🥗 🍗 🍎 🧀 💧 🧁

Discover the essential guide to meal planning! Learn how to achieve your nutrition goals and improve your health with simple, effective strategies.

09/03/2025

Skinny Taste is one of my favorite resources for lower-calorie, high-protein meals- this one caught my eye 🤗

Easy Chicken Shawarma Sheet Pan Dinner—juicy chicken thighs with chickpeas & veggies. A high-protein, high-fiber weeknight dinner in one pan.

08/09/2025

Vegetarian/Pescatarian Diets are among the best diets for getting more Fiber which lends itself to gut & heart health! ♥️

Emphasize more low-starch vegetables in addition to starchy veg (potatoes, corn, peas, hard squash) and include satisfying vegetarian proteins (beans/legumes, fish, eggs, tofu-soy, low-fat dairy) to keep it lower-calorie and muscle-friendly 💪🏽!

These quick and easy recipes are all packed with fiber and prebiotics or probiotics to support your gut health.

08/01/2025

Enough with the OZEMPIC-FACE! As the article summarizes, weight-loss itself includes shrinking fat Mass as well as muscle mass (they are attached afterall). It happens and its ok 💪🏽

Factors we can control to minimize muscle-shrinkage during weight-loss is to create step-wise caloric deficits from diet and exercise resulting in somewhat slower weight-loss vs rapid, eating at least 60 grams of protein (up to 100grams or more depending on height, build, and exercise level), and exercising especially with resistance/weights consistently & progressively during weight-loss.

The med itself does not inherently cause you to lose muscle mass, and eating a bunch of excess protein without actually exercising won’t allow you to gain muscle (though it may still aid in some level of preservation).

Ozempic has always come with side effects. The latest? Thinning hair and muscle loss. Experts break down why this might be and what you can do about it.

07/26/2025

Correct, many cheeses are a great source of Protein and Calcium!

If you are using a lot of cheese for a recipe or frequently snack on cheese you may want to opt for a reduced fat version to save on Calories from fat while still getting all the Protein!

If you’re looking to boost your protein intake, try these 6 dietitian-approved cheeses that each deliver at least 7 grams of protein per serving.

06/19/2025

Love me some veggie dips!

These flavor-packed low-calorie dip recipes, like herby spinach dip and tangy yogurt dip, can help you meet your nutritional goals.

06/07/2025

Yum!

Make this healthy, high-protein Lemony Chicken Soup and have dinner on the table in a flash.

06/01/2025

Surprise! You don’t necessarily need protein powder to have a protein-shake…

While protein powder is a good fit for many especially for those with higher daily protein goals for muscle growth; mixing staples like low-fat/fat free milk, Greek yogurt, soymilk can provide a great protein-rich base for a smoothie.

Additions like 1-2 tbsp chia or flax seed or powdered/regular PB can add a few extra grams of protein and fiber along with fiber from fruit. Be aware that calories + carbs start to add up with these mix ins but may be worth it for the healthy fibers/healthy fats and satiety factor.

Protein powder is an easy way to get that 30-gram/meal goal a high-protein diet suggests- but feel free to opt out if you have more moderate protein goals and get your PRO in from other sources throughout the day.

Soy milk and Greek-style yogurt provide a solid protein base for this chocolate-strawberry protein shake.