Whether you’re aiming for strength, definition, or overall wellness, your workouts need the right fuel. Training without supporting your body nutritionally is like trying to drive a car without gas. In this post, I’ll share my favourite nutrition tips and easy, high-protein recipes that I personally use to feel energized, strong, and balanced every day.
💡My Top Nutrition Tips for Healthy Lifestyle
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Prioritize Protein at Every Meal
Protein is essential nutrients we all need. It provides energy, build your muscles, supports recovery, and keeps you full for longer – which means less snacking and sweets after meals. Most active women need 1,5-2 g/kg protein a day, however it depends on your body metrics and how active you train. Try to add high-protein low-calories products in your diet such as: chicken, turkey, cottage cheese, greek yoghurt, low-fat cheese, tofu, beans, fish and seafood (tuna, white fish, shrimps). If you include protein in every meal, you’ll feel more satisfied and balanced throughout the day. - Don’t skip breakfast
The most important meal is breakfast. It sets your tone for a day, gives you energy, helps you to be productive and focused.
A good breakfast should be balanced with all nutrients and focus on protein. - Minimise processed food
Processed foods are often loaded with added sugars, unhealthy fats, preservatives, and artificial ingredients that your body doesn’t need. Instead choose organic and whole foods.
My tips how you can actually do it:
• Swap fruit yoghurt to plain with real fruits or berries.
• Swap chips for nuts, seeds or homemade popcorn.
• Eat more fresh vegetables and fruits.
• Avoid sugary drinks. Choose sugar-free alternative, sparkling water with berries or teas.
• Choose whole grain carbs instead of refined. -
Don’t Fear Healthy Fats
Many people think that by reducing fats, they will lose weight faster. But this is not the case. We gain weight not from fat, but from excess calories. In a healthy diet, fats should make up 20-30% of the average daily calorie intake, which approximately 0,8-1,1 g/kg of your body weight. However, you should reduce saturated and trans fat, which can increase cholesterol levels in your body. Instead choose healthy fats, such as avocados, nuts, coconut, seeds, olive oil, fish – they help with hormone balance, support your cognitive function and energy. -
Complex Carbs = Energy
Don’t forget that carbs are our main source of energy. The key is to focus on complex carbs. Choose right carbs, such as: Oats, lentils, whole grains, buckwheat, rice, sweet potatoes. These carbs give your body the fuel to perform and recover. -
Don’t forget to hydrate yourself
Drink water throughout the day. You need to drink 2-2,5 l per day (more if you train hard or it’s hot out).
My tip: I love to add lemon, mint, or berries – it turns water into a nice refreshing drink. -
Timing Matters
It’s better to have a consistent daily eating routine. When you eat randomly or skip meals because of a busy schedule, your body can get confused. This may lead to poor digestion, cravings, energy crashes and slower metabolism, as your body switches into “save mode” to protect itself. What will work: 3 main balanced meals and 1-2 snacks between. This routine will help you not to be hungry and not overeat as well.
And one rule from me – have your last meal 2-3 hours before bed. This gives your body time to digest, helps with sleep quality, and supports better recovery.
🍽️ My Easy Healthy Meals (with video recipes)
One day, three meals, total balance — and you can prep them all in under 20 minutes.
1. Pre-Workout Breakfast – Protein Porridge or Yogurt Bowl
Start strong and light — perfect for mornings or pre-workout fuel.
🥣 Coconut Protein Oats
Instructions:
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🍧 Greek Yogurt Power Bowl
Instructions:
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I love this before Pilates or gym – it’s fast and keeps me full!
Would you like a creamy porridge with coconut water, berries, and nuts? Or a light Greek yogurt bowl with mango, seeds, and a dash of honey?
🍳 2. High-Protein Frittata with Mozzarella & Tomatoes + video
Simple, delicious, and perfect lunch or brunch after a morning workout.
🔗 Click for video recipe
Ingredients:
- 2 eggs white
- Half ball of mozzarella
- 3-5 cherry tomatoes
- Fresh spinach
- Salt, pepper, olive oil
Instructions:
- Whisk eggs with salt and pepper.
- Cut mozzarella and tomatoes
- Arrange cherry tomatoes and mozzarella in a small baking dish
- For the egg mixture over the top and add fresh spinal leaves.
- Bake for 15-20 minutes or until set and lightly golden on top
🥬 3. Stuffed Turkey or Chicken with Mozzarella & Spinach + video
My dinner option when I want something delicious, that’s perfect post-workout or as a comforting dinner – and super easy to prepare!
🔗 Click for video recipe
Ingredients:
- 150-200 g of chicken or turkey breast
- 1 tbsp of pesto (I use homemade)
- 150-200 g of mozzarella
- Dried tomatoes
- Fresh spinach
- Salt, pepper, olive oil
Instructions:
- Butterfly your turkey or chicken breast (slice it open horizontally without cutting all the way through)
- Spread pesto on the breast.
- Layer in mozzarella, spinach, and tomatoes.
- Close the fillet and secure with toothpicks if needed.
- Sear both sides in a hot pan with a little olive oil for 5–7 minutes each side, until golden.
- Transfer to a preheated oven (180°C) and bake for 15–20 minutes until fully cooked through. Check with toothpicks.
Serve with rice, any whole grains or light salad.
🥗 Fuel = Power = Progress
You don’t have to eat bland to eat clean. My approach is balanced, enjoyable, and realistic. Use food as your friend, not your enemy.
Have questions about meal prep, macros, or what to eat before or after a specific type of workout? I’d love to help!
💬 Drop a comment below or reach out on Instagram – fuel your fitness goal with proper nutrition.
If you missed my previous posts:
Pilates for Strength & Flexibility: Why It’s a Game-Changer
The 1-1-3 Method: My Weekly Workout Routine for Strength, Balance & Energy
The Key to Long-Term Fitness: Balance & Strength
👉 Follow me for more nutrition tips on Instagram @bogdannya_fit.
