When summer rolls around, the last thing I want to do is be trapped in a hot kitchen.

But because I am more active in the sunnier months, it’s more important than ever to fuel myself well.

I often rely on meal prepping, but typically I prepare foods such as spaghetti, ground beef and rice, and other dishes that require the oven and time.

In an effort to avoid spending too much time and effort in the kitchen, I came up with some meals that require minimal ingredients and are quick to make. Plus, they are high in protein so they keep me full.

All four of these recipes can also be easily adapted for personal preferences. You can add different seasonings and veggies, and swap in the lean protein you prefer.

I typically smoke chicken or cook it in the Instant Pot in bulk, so that I have it on hand for meals like these.

To save even more time, you can grab a rotisserie chicken at your local market or use another type of precooked chicken.

1. High-protein ranch chicken salad wrap

I can’t say no to chicken salad. It’s more commonly made with mayo but I swap that out for Greek yogurt to increase the protein content and lower the calorie count a little.

This salad can be quickly prepared using pre-cooked chicken from the supermarket or even canned chicken breast.

The quantities make enough salad for two large wraps. You can add additional ingredients like sliced almonds or grapes, if you prefer, but I like to keep it simple.

This salad can also be eaten on its own, but I like it best in a high-protein, high-fiber wrap.

Nutrition (per wrap)

• Calories: 324
• Protein: 48.1g
• Carbohydrates: 10.9g
• Fat: 6.7g
• Fiber: 8.4g

Ingredients (serves two)

• 8oz cooked chicken breast, shredded or diced
• ½ cup non-fat Greek yogurt
• 1tbsp ranch seasoning
• 1tbsp lemon juice
• 2tbsp chopped chives
• 1 small celery stalk, finely diced
• Dried dill, to taste
• Salt and pepper, to taste
• 2 protein wraps
• 2 lettuce leaves

Method

1. Combine the chicken, Greek yogurt, ranch seasoning, lemon juice, chives, celery, dill, salt, and pepper in a bowl.
2. Mix until evenly combined.
3. Place a lettuce leaf on each wrap.
4. Divide the chicken salad mixture between the wraps.
5. Roll tightly and serve.

2. Cottage cheese taco bowl

I love a lunch that requires minimal prep, and in the summertime, I find myself eating cottage cheese on the regular. I also love taco bowls, so swapping grated cheese and sour cream for cottage cheese to make it high in protein felt inspired.

I used precooked chicken for mine, but you could also use prepared taco meat made from lean ground beef or turkey. This recipe makes enough for a single serving.

Nutrition (per serving)

• Calories: 357
• Protein: 51.5g
• Carbohydrates: 17.2g
• Fat: 6.3g
• Fiber: 4.5g

Ingredients (serves one)

• 4oz cooked chicken breast
• ½ cup cottage cheese
• 2tsp taco seasoning
• ¼ cup kidney beans
• 1 cup shredded lettuce
• 5 cherry tomatoes, halved
• 2tbsp salsa
• 1oz sliced jalapeños

Method

1. Add lettuce to a serving bowl.
2. Top with chicken, cottage cheese, taco seasoning, kidney beans, tomatoes, salsa and jalapeños.

3. Chicken sausage Mediterranean bowl

I’m a sucker for a one pan sheet meal, and this recipe is very nearly that—other than the couscous, which is very easy to prepare.

Thanks to the combination of lean meat and chickpeas, this bowl has plenty of protein.

This recipe makes enough for three servings and is perfect for meal prep for the week. I typically just roast up whatever veggies I have on hand so, there is a lot of flexibility with this dish. You could even roast up some frozen veggies. or use raw vegetables to save even more time.

Nutrition (per serving)

• Calories: 480
• Protein: 32.6g
• Carbohydrates: 50g
• Fat: 14.7g
• Fiber: 8.4g

Ingredients (serves three)

• 3 roasted chicken sausages, sliced into rounds
• 2 ¼ cups chickpeas, drained
• 1 English cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 zucchini, chopped
• 10 asparagus spears, trimmed and chopped
• 2 cups cauliflower florets
• ½ cup dry pearled couscous
• 6tbsp feta cheese
• 6tbsp tzatziki
• Salt and pepper, to taste
• Lemon slices

Method

1. Cook the couscous according to package directions.
2. Toss the sliced chicken sausage, zucchini, cauliflower, asparagus, and chickpeas together on a sheet pan. Season with salt and pepper.
3. Air fry on high for 10-12 minutes (or roast ahead of time in the oven at 425°F for 20 minutes), or until the vegetables are tender and the sausage is lightly browned.
4. Divide the cooked couscous evenly among three bowls or meal prep containers.
5. Layer the warm vegetable, chickpea, and sausage mixture over the couscous.
6. Top with cucumber and cherry tomatoes.
7. Finish each bowl with two tablespoons of tzatziki, two tablespoons of feta cheese, and a squeeze of lemon.

4. High-protein Italian pasta salad

Pasta salad has always been one of my favorite meals, especially the Italian variety.

Many people tend to shy away from pasta when trying to eat high-protein meals but if you use high-protein pasta, add extras such as low-fat string cheese and turkey pepperoni, you can reach the right level of protein to properly call it high-protein.

This is the perfect lunch to meal prep. The quantities below makes enough for two servings, but it can easily be doubled or tripled.

It holds up well in the fridge, and I could eat this on repeat all summer long. I used red wine vinegar and light mayo for my dressing, but to make it even easier you could use a light Italian dressing, or another dressing of your choice.

Nutrition (per serving)

• Calories: 413
• Protein: 28.7g
• Carbohydrates: 45.3g
• Fat: 10.7g
• Fiber: 9.5g

Ingredients (serves three)

• 4oz dry Brami protein pasta
• 16 slices turkey pepperoni, chopped
• 2 light string cheeses, diced
• ½ cup great northern beans
• 10 cherry tomatoes, halved
• 12 sliced pepperoncini
• 2tbsp light mayo
• 1tbsp ranch seasoning
• 2tbsp red wine vinegar
• Salt, pepper, and Italian seasoning to taste

Method

1. Cook the pasta according to package directions, and then cool completely.
2. Whisk together the mayo, ranch seasoning and red wine vinegar.
3. Combine the pasta, pepperoni, string cheese, beans, tomatoes and pepperoncini in a large bowl.
4. Add the dressing and toss to coat.
5. Season with salt, pepper, and Italian seasoning and refrigerate until ready to serve.

Discovering new meals that I love is one of the best ways to make eating healthy easier, while also adding a little bit of excitement to cooking.

Emily English, better known online as Em The Nutritionist, is my go-to whenever I'm looking for lunch and dinner recipes. She has a nutrition degree, and her meals and recipes are always well-balanced and high in protein, fiber and vitamins.

Plus, they’re genuinely delicious. I’ve never been disappointed by one of her recipes, which is saying something, given how many substandard cooking ideas there are on the internet.

Below, I’ve shared five of the recipes I make the most. I eat a couple of them every week. There are meat, fish and vegetarian options so something for everyone—English’s range is another thing I like about her recipes.

Here are my top five recipes from Em the Nutritionist.

1. Peanut lime chicken with cucumber pineapple salsa

I always thought of the protein- and carb-rich combo of chicken and rice as the ultimate gym bro meal, which put me off cooking it for myself. But English’s take on these two ingredients is flavourful and fresh.

The pineapple and cucumber salsa is delicious, but if I’m short on time, I simply pair the chicken and rice with some avocado or roasted broccoli.

English recommends that you marinate the chicken for at least 15 minutes. I’ve marinated it both overnight and only for a few minutes, and it’s turned out great every time.

2. Crispy potato salmon and leek bake

Cheesy potatoes are the ultimate comfort food, but English offers a slightly healthier version by pairing them with protein-rich salmon. I’ve also made this recipe with white fish, which is delicious, particularly if you’re a fan of fish pie. This is my go-to meal on grey days when I’m craving something cozy.

3. Herby yoghurt chicken pitta

I’m regularly at a loss about what to make for lunch and end up just snacking all day instead.

This is one of my go-to lunches on the days I don’t know what to have. I often prepare the high-protein filling at the start of the week, which means it only takes a few minutes to assemble my lunch each day.

It works well with pita, but I’ve also used this as a sandwich filling on sourdough.

4. Roasted red pepper, feta and basil soup

Tomato soup is one of my favourite winter meals, but come summer I turn to English’s roasted pepper soup, which is much tastier and packed with nutrients, such as vitamin C and fibre.

The jar of harissa I bought to make this soup lasted me a really long time and it came in handy for lots of other recipes, too.

5. Super greens broccoli and smoked cheddar soup

If you’re looking to increase the amount of vegetables you’re eating, this soup makes it very easy. In fact, you won't even notice that you’re getting four portions of vegetables, plus beans—packed with protein, fiber and antioxidants—thanks to its cheesy flavour.

I ate this every week for about three months last winter and I didn’t get sick once. No one would claim it was all down to the soup, but perhaps it helped keep my immune system firing. Either way, I’m still eating it come summer.

Aside from my persistent hip pain, one of the most annoying perimenopausal symptoms I suffer from is waking at 4am on the dot.

Once awake, my head fills with anxious thoughts, so even though I’m exhausted, I can’t fall back to sleep.

“Menopause-related sleep problems are often multifactorial,” says registered dietitian nutritionist Debbie Petitpain, a spokesperson for the Academy of Nutrition and Dietetics.

“Hot flashes, night sweats, mood changes, alcohol, caffeine, pain, sleep apnea, medications and caregiving stress can all affect sleep.”

Taking Hormone Replacement Therapy (HRT) helped me a little bit, but I’d also heard that magnesium was worth a try to help ease my symptoms.

For menopause symptoms specifically, magnesium can help promote relaxation and may reduce feelings of anxiety and stress, so you are in a better mental state when going to sleep.

It can also ease muscle tension and cramps, reducing the discomfort that may be causing you to awake in the night.

Petitpain agrees that increasing magnesium intake could be helpful. “It may help when low intake or low magnesium status is contributing to poor sleep, muscle tension, cramps, stress physiology, or nervous-system ‘overactivation’.”

Desperate to get some decent sleep, I tried supplementing with magnesium tablets, popped magnesium flakes in the bath water, and even used a foot cream after reading claims that magnesium can be absorbed through the skin.

My sleep began to improve after a few weeks. However, it was tricky to pinpoint which of the magnesium aids was doing the job—and it had become a fairly expensive way to increase magnesium intake.

Petitpain had some advice: she recommended getting more magnesium from my food. A more affordable and nutrient-dense alternative to supplements.

“Foods have an advantage over supplements because they provide other nutrients from the ‘food matrix’, such as vitamins, other minerals, fiber and energy—and can help you feel full,” she explains.

“Supplements are an added expense, especially if you are taking them indefinitely.

“Most people could improve their magnesium status and stretch their budget by focusing on magnesium-rich foods.”

Magnesium-rich foods to add to your shopping list

Petitpain recommends adding these magnesium-rich foods to your shopping cart, and has helpfully provided the amount of magnesium you consume per serving, because there is such a thing as too much.

“The magnesium daily allowance is 320mg from food and supplements combined,” Petitpain says. “The upper limit for magnesium from supplements and medications is 350mg per day, so don't take more than this.”

• Spinach, boiled (½ cup): 78 mg
• Cashews, dry roasted (1oz): 74 mg
• Black beans, cooked (½ cup): 60 mg
• Edamame, cooked (½ cup): 50 mg
• Brown rice, cooked (½ cup): 42 mg
• Plain low-fat yogurt (8oz): 42 mg
• Banana (1 medium): 32 mg
• Salmon, cooked (3oz): 26 mg

What to know if you do want to take magnesium supplements

Petitpain explains that while there is no simple best supplement for menopause, certain types of magnesium are more gentle on digestion.

“Magnesium bisglycinate may be easier to tolerate than some other forms, and the glycine component may add a calming, sleep-supportive effect,” says Petitpain. “However, studies show the effect is small, so expectations should be realistic.”

She adds that no foods are rich in magnesium bisglycinate, which only comes in supplement form. “Magnesium bisglycinate is easier to tolerate because it’s gentle on the digestive system.”

It is in a chelated form, meaning the magnesium is bound to other molecules, and so it is more stable as it moves through the gastrointestinal tract.

“When magnesium is not absorbed well, it stays in the intestine and attracts water into the bowel,” adds Petitpain. “This osmotic effect can lead to loose stools, cramping and diarrhea. Magnesium oxide is especially known for this effect and is often used as a laxative.”

She says it’s best to take magnesium in the evening. “If trying a supplement, start with 100 to 250 mg elemental magnesium.”

She recommends looking at the ‘elemental magnesium’ amount on the supplement facts panel to know how much magnesium you are getting.

“But talk to your health care provider first because people with certain medical conditions or on certain medicines shouldn't take magnesium,” Petitpain adds.

And be patient to see if the supplements make a difference, because “generally, magnesium supplements need to be taken for two to four weeks before you will notice an effect,” she says.

Eating well can be easier than you think, and it doesn’t need to be all about fresh fruit and vegetables.

Having a few staples in your pantry can make a difference to how nutritious your meals are, and keep you feeling fuller for longer.

My pantry could use some work though, a jar of peanut butter and canned chickpeas can only take me so far.

So, after asking registered nutritional therapist Cara Shaw what she keeps stocked in her fridge, I decided to quiz her again, this time on the five food essentials she always has on hand in her pantry.

Her top picks are rich in protein, healthy fats, fiber, and they're versatile, so you can make use of them across lots of different meals.

Here’s what she keeps in her pantry.

1. Tahini

“It’s one of my favorites because it contains healthy fats and helps make meals feel more satisfying,” Shaw tells Fit&Well.

For those who are dairy-free, it’s a great way to boost calcium to support bone health, too.

“I use it in dressings, sauces, dips or drizzled over roasted vegetables and even mixed in yogurt bowls,” Shaw says.

2. Oats

Oats are a classic pantry item for a reason. “They’re affordable, versatile and rich in beta-glucan fiber (soluble fiber) which can help keep you fuller for longer and support stable energy levels,” Shaw explains.

Oats also contain insoluble fiber which supports the digestive system and encourages regular bowel movements.

You can incorporate them into your diet in lots of different ways, from oatmeal, granola and muesli to energy balls, baked oats and even pancake recipes.

3. Tinned lentils and beans

High in protein and fiber, you’ll always find a tin or two of lentils and beans in Shaw’s pantry.

“The combination of fiber and protein is one of the best for satiety, helping you feel fuller for longer, and supporting gut health,” Shaw says.

They’re a great way to get you closer to the recommended 30g of fiber per day, with around 6g-8g in half a tin of lentils or black beans.

Shaw adds them to soups, curries, salads and pastas dishes to bulk out meals in a balanced and nutritious way.

4. Extra virgin olive oil

Extra virgin olive oil is a staple in the famously healthy Mediterranean diet, and a pantry essential Shaw uses daily.

It’s a source of healthy fats that support healthy cholesterol levels, and is rich in polyphenols that are thought to boost digestion and support gut health.

“I use it in dressing, drizzled over meals or for sautéing vegetables and proteins,” Shaw says.

5. Canned fish

Canned fish like sardines and mackerel are having a moment online, featuring in lots of viral recipes, and it turns out there’s a good reason.

“Tinned oily fish is one of the most convenient nutrient-dense foods to keep on hand,” Shaw says.

“Sardines and mackerel provide protein and omega-3 fats, which help support our cell membranes, brain health and even our mood.

“Sardines with the bones are also a great source of calcium.”

They’re another versatile staple too. Add them to salads, on top of sourdough toast, or mix with rice and vegetables for a quick lunch bowl.

There’s so much nutrition advice online. From TikTok trending diets to experts sharing recipes and hacks.

While they are great for inspiration, it’s important to get the basics right and think about what your body actually needs, rather than obsess over the latest celebrity-backed eating plan.

For registered dietitian Ro Huntriss, well-balanced nutrition matters at every stage of life—but for women in their 40s, there are five goals she wants you to prioritize.

“For many women, their 40s is a period of transition during perimenopause when hormone levels start to fluctuate,” explains Huntriss, who is chief nutrition officer at Simple Life App.

“Estrogen becomes more irregular and eventually declines, which can affect muscle mass, bone density, fat distribution, insulin sensitivity, energy levels, sleep and mood,” Huntriss explains.

Huntriss says women should focus on these five nutrition goals to support healthy aging, preserve strength and muscle mass, and protect their cardiovascular, metabolic, and bone health.

1. Add protein to every meal

“Protein is one of the most important nutrients for women in their 40s,” Huntriss tells Fit&Well. As women transition into perimenopause and menopause, estrogen declines, impacting muscle mass, metabolism, strength and energy levels.

“Including protein in each meal throughout the day can help preserve muscle mass and contribute to healthy aging,” explains Huntriss.

Protein sources include eggs, beans, chicken, fish, tofu, lentils, yogurt and nuts.

2. Increase fiber to support gut health

“Fiber supports gut health, cholesterol levels, blood sugar balance, and satiety,” explains Huntriss.

Despite it being one of the most important nutrients, many of us fall short of the recommended target of 30g per day.

Found in fruits, vegetables, beans, lentils, nuts, seeds and whole grains, it’s easier to increase your fiber than you might think.

Swap white rice and pasta for whole grain versions, swap white bread for whole grain or sourdough, or bulk out meals with extra vegetables, lentils or chickpeas.

3. Consider your blood sugar balance

Hormonal changes in your 40s can affect insulin sensitivity, which can cause blood sugar levels to spike and crash more easily—impacting energy levels, cravings and weight management.

To help keep blood sugar balanced, Huntriss recommends building meals around protein, fiber, healthy fats—such as avocados, oily fish and nuts —and minimally processed carbohydrates such as oats, sweet potato, brown rice and whole grains.

“This will help support balanced energy levels and better metabolic health,” Huntriss explains.

4. Add bone-supportive nutrients to your diet

Protecting bone density also becomes increasingly important for women over 40 as estrogen declines and the risk of osteoporosis rises.

“Calcium, vitamin D, magnesium, and high-quality protein all contribute to bone preservation as estrogen levels drop,” explains Huntriss.

In your diet, this could look like eating more dairy, leafy greens, oily fish, nuts and seeds for natural sources of calcium, vitamin D and magnesium.

5. Focus on nourishment over restriction

Perhaps the most important of all is the mindset shift from restrictive eating to dietary quality.

“This is the time to really prioritize nourishing, nutrient-dense foods that support long-term health, energy, and wellbeing,” says Huntriss.

Many women focus on eating less as they get older, but this isn’t the answer. A nutrient-dense diet that includes high-quality protein, fiber, and key micronutrients will support overall health during a time of significant hormonal change.

“Women should focus on nourishing their bodies, not just eating less,” advises Huntriss.

If my gut is unhappy, I’m unhappy too; few things ruin my day faster than an upset stomach.

I recently experienced one such instance of grumbly guts after a course of antibiotics and spoke to dietitian Avery Zenker about how to best support my gut to get it back to normal.

I was surprised that she didn’t suggest taking a probiotic supplement.

“Taking probiotics doesn’t guarantee that the bacteria actually stay alive and thrive in the gut. That’s why microbiome-friendly foods are important,” she explains.

That’s not to say that probiotic supplements are entirely useless; they just shouldn’t be the first thing you reach for when you experience stomach upset.

“Probiotics shouldn’t be the first line strategy when people aren’t already doing the foundations with fiber-rich and fermented foods, says Zenker.

You can get many natural sources of probiotic bacteria from dietary sources, so these should be your first stop.

“All the food choices that we make impact our gut microbiome in some way. When you’re making food choices, you’re choosing which gut microbes will thrive and which ones won’t,” she adds.

Six great probiotic foods

1. Sauerkraut

Sauerkraut is the German name for sour cabbage that is fermented with naturally occurring lactic acid bacteria.

The sour flavor isn’t to everyone’s taste, but even a single spoonful will offer your gut a boost of friendly bacteria.

“If you’re choosing fermented foods like sauerkraut or pickles, make sure they’re not made using vinegar or wine, since they won’t actually be fermented.”

Serving suggestion: Try adding a few tablespoons of sauerkraut mixed into salad or added to a sandwich.

2. Kefir

Kefir is a fermented milk drink rich in probiotic bacteria.

The addition of live kefir grains (which are not actually cereal-based) initiates the fermentation process, and the microorganisms in the grains begin consuming sugars in the milk.

Add one tablespoon of grains to 500ml of milk. After 24-48 hours of fermentation, boom: you have kefir. You can, of course, buy it premade.

Can’t handle lactose? No problem.

“Dairy-free versions can also count as probiotic sources,” says Zenker.

Serving suggestion: Add a splash of kefir to smoothies, oatmeal or cereal. Make sure not to heat it (add it after you’ve cooked your oatmeal), as this will kill the beneficial bacteria.

3. Miso paste

Miso paste is a Japanese invention made by fermenting soybeans with a mold culture called koji.

You can get white, yellow, or red miso (all aged for different durations) or a blend of the three.

Serving suggestion: Miso is a great way to add umami flavor to soups, stews and other dishes. If you want to upgrade your instant noodles, add a drop of miso before you pour over the boiling water.

4. Kimchi

Similar to sauerkraut, kimchi is often made by fermenting cabbage. It tends to be spicy as well as sour, with chili, spring onion and ginger commonly added for flavor.

You can also get varieties made from radish, cucumber or green onion.

Serving suggestion: Try using kimchi in soups or grain bowls. It is often served as a side dish, or banchan, for carb-heavy dishes like fried rice.

5. Tempeh

Tempeh is an Indonesian staple made using fermented soy beans.

It is easy to marinate and has a naturally slightly nutty flavor. It is packed with protein, containing roughly 15-20g per 3oz serving, so it is a great option for people who are trying to increase their protein intake.

Serving suggestion: Use in place of meat in stir-fries, stews, tacos, burrito bowls, salads, sandwiches, sauces, and other savory dishes.

6. Yogurt

Yogurt is made similarly to kefir, but the milk is cooked before the fermentation process begins.

“When choosing yogurt, look for unsweetened plain yogurt, as it can be high in added sugar,” says Zenker.

“Some yogurts are better quality probiotic sources than others. At the very least, make sure active cultures are on the ingredient list.”

Serving suggestion: Top with granola and fresh berries for a protein-rich, probiotic breakfast.

How often should you eat probiotic foods?

Fermented foods introduce new gut bacteria to your digestive system, which can upset your stomach if you eat too much too fast.

“When eating fermented foods, start with small portions and slowly increase,” says Zenker.

Once you’re comfortable with one or two probiotic food sources, you can begin incorporating more, but ensure you continue to build up gradually.

“Start with a tablespoon or two of sauerkraut, or a few spoonfuls of kefir. You can eventually aim to have a few servings of probiotic foods daily.”

Low energy is something I have had to make peace with. Being a working mum with a high-spirited four-year-old who still wakes up at night means having to be switched on physically and mentally 24/7. With no respite, even at night when I should be resting, I already feel exhausted when I wake up.

Like many mums, I am constantly seeking natural ways to increase my energy levels, be it in the form of superfoods, supplements or an extra-strong flat white.

There is one supplement I have been meaning to try, which for some reason or another never got round to: creatine. I first heard about creatine in 2014 when I was studying to become a fitness instructor, and yet it has taken me 12 years to start taking it.

Creatine is a naturally occurring substance that’s found in red meat and fish, and which your body also produces itself. It gets stored in your muscles and provides an immediate source of energy, useful for short bursts of activity, like sprinting to the bus stop or testing your one-rep max.

Back in the 2010s, there wasn’t as much scientific research about creatine as there is now—in fact, it is now the most researched supplement—and so because of this, I hesitated about taking it.

However, eight weeks ago, after another night of interrupted sleep, I finally bit the bullet and bought a tub of creatine monohydrate powder (blue raspberry flavour, the most delicious thing I have ever tasted). And the results have astounded me.

I have taken the recommended dose of 5g every day, mixed with 200ml of water. I didn’t worry about when I consumed it—research has shown that timing makes no difference to its effectiveness.

After just two weeks, I finally broke through a plateau I had been experiencing for months with several strength exercises at the gym. The only thing I had changed was adding creatine to my supplement regimen. Eight weeks later, I had doubled the weight I could lift for rear delt flyes and lateral raises; and added 12.5kg to my barbell hip thrust and 15kg to my barbell Romanian deadlift.

To make sure I wasn’t imagining things, I sought the advice of qualified personal trainer and founder of the Power of Mum fitness app, Nicole Chapman.

“I am fairly sceptical about supplements because most are overhyped and underdeliver,” Chapman tells Fit&Well. “Creatine is one of the few that has stood the test of time and has a substantial body of research behind it.

“What I like about creatine is that it supports something very fundamental: your body’s ability to produce energy. It can help you train harder, recover better and build strength more effectively. For busy mums this matters. If you are carving out 20 to 30 minutes to exercise between school runs, work and everything else, you want that effort to count.”

It isn’t just at the gym where I have felt a difference. I often experience brain fog and memory issues, which I put down to a mixture of mum brain and polyendocrine metabolic ovarian syndrome, the condition formerly known as PCOS. A month into taking creatine, my memory felt sharper and my cognition clearer, which has shown in the quality of my work.

I feel less snappy and irritable with my husband and son, and the depression I usually experience in the week leading up to my period has not been there for the last two cycles. I am feeling stronger mentally and physically.

There’s research that supports my experience too. A paper published in the Journal of the International Society of Sports Nutrition in March 2025 states that creatine shows promise for improving women’s health during multiple life stages, including pregnancy, the postpartum period and menopause.

“What makes creatine particularly interesting for women is that we naturally tend to store less creatine than men and emerging research suggests its benefits may extend well beyond muscle,” says Chapman. “Supplementation may also support cognitive function, memory and mental performance, particularly during periods of sleep deprivation, which is prevalent in motherhood.”

As with any supplement, it takes time for creatine to build up in your system before you feel its benefits. Always speak to your GP before starting a new supplement to make sure there are no contraindications with any health conditions or medicines you take.

Sometimes all I want for breakfast is buttered toast, but that doesn’t always cut it.

When my workout intensity or volume is high, I know that getting plenty of protein is important, especially after a big workout. I always aim to get in at least 25-30g of protein post-workout, but the more, the better.

I often eat a bagel for breakfast because a couple years ago, when I was competing in obstacle course races and working with a sports nutritionist, she was always promoting bagels as breakfast and snack options. That’s because bagels are high in carbs and higher in protein than most other carb options. Most people are unaware that there’s in the region of nine to 12g of protein in a standard bagel.

Then I saw these high-protein bagels in my local store, which pack in 21g of protein in 300 calories.

I added bacon and cheese, and the result is my new breakfast staple. It’s packed with 38 grams of protein, has plenty of flavor, and is easy to prepare ahead of time or as needed. If you’re someone who often has to eat breakfast on-the-go, this is a great option.

I love this sandwich prepared with Canadian bacon and provolone cheese but it can be adapted to your own taste preferences. Just keep in mind that changing the type of meat and cheese will change the macros a bit. I have also made this breakfast sandwich using part-skim mozzarella, turkey bacon, turkey sausage, ham, and using all egg whites rather than a whole egg plus an egg white. These combinations keep the macros similar to the recipe below.

High-protein bagel sandwich recipe

Ingredients

• 1 toasted high-protein bagel
• 3 slices Canadian bacon
• 1 egg
• 1 egg white
• 1 slice low-fat provolone or mozzarella cheese
• 1 wedge Laughing Cow cheese
• Salt and pepper

Method

1. Beat 1 egg plus one egg white in small bowl, and season with salt and pepper.
2. Heat a frying pan on medium heat and spray with cooking spray.
3. Add the egg mixture to the frying pan as you would a pancake.
4. Add Canadian bacon slices to the side of the frying pan to warm while the egg cooks.
5. Toast the bagel and spread with a wedge of Laughing Cow cheese.
6. Top the bagel with the fully cooked egg, warmed Canadian bacon and cheese slice.

To prep ahead of time, do not preheat the meat or toast the bagel. Cook the egg then leave to cool. Add the egg, cheese, meat, and Laughing Cow cheese spread to the cold bagel, wrap in parchment paper, and place in the fridge for up to four days. When you’re ready to eat the sandwich, microwave in the paper for 60 seconds, check to see if it is heated through, heat for an additional 30 seconds if needed.

Do you get a rush of satisfaction when you complete a task or receive positive feedback from a coworker? That feeling might be partially caused by dopamine.

“Dopamine is a neurotransmitter [chemical messenger] involved in motivation, reward, focus and mood regulation,” says Ilana Schachter, RDN, a registered dietitian and nutritionist for Consumer Health Digest.

Dopamine is a key component in feelings of anticipation, achievement and pleasure, while a lack of dopamine, or poorly regulated dopamine, can leave us feeling unmotivated, scatterbrained and emotionally flat.

Your body needs certain nutrients to promote good brain health and support dopamine production.

Sadly, it isn’t just about eating foods that make you happy—I’d live on chicken nuggets if that was the case—but ensuring you are giving your body the ingredients it needs to make neurotransmitters.

“While food does not directly create dopamine on demand, diet plays an important role in providing the building blocks needed for dopamine production,” says Schachter.

“A consistent, nutrient-dense dietary pattern can meaningfully support brain health and emotional regulation over time.

“While nutrition alone is not a treatment for mental health conditions, research shows that dietary quality is associated with lower risk of depression and improved mood outcomes, particularly diets rich in whole foods, omega-3s and micronutrient-dense plant foods.”

Nutrients we need to make dopamine

I asked Schachter what nutrients are needed to make dopamine. She identified the following mixture of amino acids, vitamins, minerals and fats as a priority:

• Amino acid: tyrosine.
• Minerals: iron and magnesium.
• Vitamins: folate, vitamin B6 and vitamin B12.
• Fatty acids: omega-3.

Ensuring you consume a sufficient amount of the above nutrients involves choosing rich dietary sources. Here are the five foods that Schachter recommends adding to your diet.

1. Salmon

Salmon is rich in omega-3 fatty acids, which are important for the function of neurotransmitters, like dopamine.

“Omega-3s have been linked to improved mood regulation and may support dopamine signaling pathways,” says Schachter.

Serving suggestion: Eat three to four ounces, two or three times per week. Try baked salmon with lemon and herbs over quinoa or in a salad bowl.

2. Eggs

“Eggs are one of the best dietary sources of tyrosine, the direct amino acid precursor to dopamine,” says Schachter. “As well as vitamin B6 and B12, which are essential for neurotransmitter production.”

Serving suggestion: Four to five times a week, aim to incorporate an egg or two into your meals. Try scrambled eggs with spinach, or hard-boiled eggs as a snack.

3. Leafy greens

“Leafy greens provide folate, magnesium and antioxidants, which support brain function and dopamine production,” says Schachter. “Folate deficiency has been associated with mood disturbances.”

Serving suggestion: Consume a cup or two daily in salads, smoothies, sautéed as a side, or mixed into eggs and grain bowls.

4. Dark chocolate (70% or higher)

“Dark chocolate contains compounds such as flavanols and small amounts of caffeine and theobromine, which may support mood and feelings of pleasure,” says Schachter. “It also contains magnesium, which plays a role in neurological function.”

Serving suggestion: Have one or two small squares (about one ounce) as a treat.

5. Cashews

“Cashews are a good source of magnesium, zinc and iron, nutrients involved in nervous system regulation and neurotransmitter function—including dopamine signaling pathways,” says Schachter.

“Magnesium also plays a role in stress modulation and mood stability.”

Serving suggestion: Eat a small handful as a snack, blended into sauces, or added to stir-fries and grain bowls.

Cooking is not my forte. Spending time in the kitchen feels like a chore rather than a joy, and when I’m grocery shopping I find myself reaching for the same old foods on repeat.

I’m genuinely impressed when someone can whip up a nutritious and delicious meal from whatever happens to be left over in their fridge, so, in an effort to mix things up and bring fresh inspiration to my meals, I asked Cara Shaw, a registered nutritional therapist, what five ingredients she always keeps stocked in her fridge.

Her top picks are high in protein, rich in fiber—helping you feel fuller for longer—versatile, and good for gut health.

1. Greek yoghurt

Greek yoghurt is naturally high in protein and one of the easiest fridge staples to build meals around, or even eat on its own. “It’s a great way to keep you fuller for longer,” Shaw tells Fit&Well. “I use it for breakfast bowls, snacks, dips or even salad dressings.”

2. Eggs

Another high-protein staple is the egg, which is also one of the best sources of choline, a nutrient Shaw says is “far too underplayed”.

“Choline is key for brain health and cell membranes, making it a foundational nutrient and not enough of us are getting in the recommended amount daily,” Shaw explains.

It’s recommended that adults have between 425mg (women) and 550mg (men) daily, with one egg containing around 125 to 160mg. “I try to have eggs in different ways across the day to top up my choline supply, from boiled eggs to poached and even stirring them into porridge,” Shaw says.

3. Apples

A great grab-and-go snack, but according to Shaw, there’s another way to have apples that makes them an easy nutrition win.

“I always keep apples in the fridge because they’re rich in fiber and easy to stew for a digestion-friendly and gut-soothing topping,” she says.

Adding stewed apples to yoghurt bowls or porridge is an easy, fuss-free way to support gut health—ideal for someone like me, who doesn’t want to spend too long in the kitchen.

4. Rocket

Rocket is Shaw’s salad leaf of choice. “It’s one of my favorites because its bitter compounds can help to stimulate stomach acid that supports digestion,” she explains.

“I often add it to my meals, and dress it with apple cider vinegar, olive oil and sea salt to kickstart my digestion, in order to properly absorb the nutrients that I'm about to eat.”

5. Broccoli sprouts

Perhaps the most divisive on the list, Shaw keeps her fridge well-stocked with broccoli sprouts, which are anti-inflammatory, have antioxidant benefits and support gut health.

“I love adding them to meals because they contain compounds like glucosinolates and indole-3-carbinol (I3C), which support the body’s natural hormone detoxification pathways,” explains Shaw. “I add them to salads, eggs, sandwiches and lunch bowls for an easy nutrient boost.”

During the warmer months, I crave fresh and fruity drinks, but I don’t really love the calories and sugar that come along with them. Thankfully, last summer I was introduced to a great alternative. I stopped at a local soda shop and tried what they called a protein refresher. It was delicious, but also expensive. I knew I had to recreate it at home and I’m so glad I did.

The shop had listed clear protein as the main ingredient, so I did some research and found Clean Simple Eats Clear Protein on Amazon, which is 90 calories and 20g of protein per serving. I ordered the blue Bahama flavor. It seemed the closest to what I ordered at the soda shop and the idea of the blue raspberry coconut combo had me reminiscing about the snow cone shacks of my childhood.

I was skeptical of the clear protein powder at first, worried that the drink would be chalky or have a weird taste. I ended up being seriously impressed. In a blind taste test, I’d never be able to tell I was drinking something with a protein supplement in it.

While my recipe below uses it in a tropical mocktail, it would also be delicious added into a milkshake, vanilla yogurt, and maybe even Jell-O.

This tropical protein mocktail I made is about 165 calories, has 20g of protein, and about 8g of fat. You can easily swap the coconut milk out with your preferred milk, but the coconut milk is what truly brings it together and makes it feel decadent.

Clear Protein Tropical Mocktail recipe

Ingredients

• 1 scoop Clean Simple Eats Blue Bahama clear protein powder
• 8oz water
• 3tbsp coconut milk (or milk of choice)
• 1 scoop of ice
• 1 lime wedge

Method

1. Mix 1 scoop of the clear protein powder into 8 ounces of cold water. Use a shaker or frother to mix until fully incorporated. Let this sit for 30-60 seconds.
2. Add a large scoop of ice.
3. Top with at least 3 tablespoons of cold creamy coconut milk and a squeeze of fresh lime juice, stir, and enjoy.

We all have food cravings from time to time—in fact, researchers suggest that over 90% of the population experience them.

These intense desires are usually for salty, sugary or high-fat foods and can be driven by more than just hunger. The triggers can be emotional, biological or environmental.

Common causes for cravings can include stress, hormonal fluctuations, dehydration, nutrient deficiencies, habit, or even be part of the brain’s own reward system.

Of course, it’s not automatically a bad thing to eat the food you crave and enjoy. But, when cravings feel uncontrollable and start negatively impacting your health and wellbeing, it can leave you feeling like you’re fighting a losing battle.

Instead of fighting your cravings, registered dietitian Zoe Griffiths wants you to give a technique called urge surfing a try.

What is urge surfing?

“Instead of trying to suppress, ignore, or immediately act on an urge to eat, urge surfing helps people to notice the urge, stay present with it, and allow it to pass on its own, just like riding a wave until it breaks,” says Griffiths, who is VP of Behavioural Medicine at digital healthcare company Numan.

The focus is on building healthier routines over time, rather than striving for perfection.

How does urge surfing work?

Urge surfing works because it focuses on both behaviour and mindset change.

Food cravings are triggered by many different factors. They often start when the brain predicts a reward based on past experience, current hunger, or simply what’s within reach.

While everyone is different, Griffiths says most urges peak and pass between 10 and 30 minutes. “You’ll often find they rise quickly, peak, then gradually fall—much like a wave,” she tells Fit&Well.

Instead of giving in to those cravings immediately or trying to push them away, urge surfing teaches us to sit with the urge, and shows us they aren’t uncontrollable, even if they feel like that at the moment.

“Over time, our brain’s automatic response of giving in to the urge weakens, future urges become more controllable, and our confidence in our ability to manage cravings increases too,” explains Griffiths.

How to urge surf

Urge surfing aims to shift our thoughts from ‘I have no control’ to ‘I can feel this without reacting’ by combining mindfulness practices with behaviour changes.

Here’s how to do it:

• Notice the urge: Tune into your thoughts and any physical sensations that arise when the cravings hit.
• Observe it as a wave: Visualise those urges rising, cresting and falling. It can be helpful to imagine yourself standing on a beach beside the waves.
• Focus on your breathing: Use slow, steady breaths to anchor your attention and stay present. This can also help with noticing any thoughts or physical sensations that come up.
• Ride it out: Remind yourself that urges are temporary. Don’t respond or judge them, just observe them and let them pass naturally.
• Reflect: After riding the wave reflect on how that worked for you, and how you plan to use the technique in the future. Ask yourself: Is there something you would like to do differently next time?

Urge surfing mistakes and how to avoid them

There are some common mistakes people make when they try urge surfing.

“Too much resistance can make it difficult. Gritting your teeth, distracting yourself intensely, or telling yourself don’t do it can actually increase tension,” Griffiths says.

The practice works better when you shift to observing the urge with curiosity, rather than feeling like you are trying to fight it off.

Another common pitfall is expecting instant results or assuming you’ve failed if that doesn’t happen. “Some people turn it into a pass or fail test, which undermines learning,” says Griffiths.

Even just a brief pause when the urge arises can help to weaken the habit loop, or practicing with milder urges rather than only doing so when they are at their strongest.

“The real lesson here is to understand that urges are temporary sensations—not commands,” Griffiths says.

The goal isn’t to never act on an urge again. It’s to reach a point where you have a choice to do so, rather than feeling like your cravings are uncontrollable.

The best running gels are a convenient on-the-go fuel that's ideal for training and competing in longer events such as half and full marathons. Our test team has tried all the leading options and come up with this short list of the seven best running gels we've used.

We've put them to the test while training for events and on race days. There are various options to choose from, but we think this list has something to offer everyone.

Watch any professional long-distance running event and you'll see the pros taking gels as they run. That's because if running for 90 minutes or more, taking extra nutrition on the go is a must to avoid 'hitting the wall' (aka the 'bonk'). That's when your body's glycogen stores run dry and sudden fatigue sets in.

The best running gels contain the extra fuel needed in the form of simple carbohydrates (aka sugars), as that is the most effective way to deliver the nutrition your body needs during endurance runs. Gels are also easy to carry, and convenient to consume as you run.

Best running gel overall

Anyone whose favorite part of a meal is the dessert will be keen on the sound of Torq's flavors, such as Cherry Bakewell, Raspberry Ripple, and Rubarb and Custard – the gels deliver on their promises of sweet treats too.

As well as being fantastic on the flavor front, each 45g gel contains 29g of carbohydrates in a 2:1 maltodextrin-to-fructose ratio. This specific combination is designed to allow you to absorb carbohydrates more rapidly. Torq says this ratio also means you can absorb 90g of carbs per hour, compared to 60g of simple sugars (e.g., fructose or glucose) only. The gels contain five different electrolytes (essential minerals) to help replace what you lose as you sweat.

Torq's energy gels come in 13 different options (four with 89mg of caffeine in the form of guarana), which means you’re unlikely to get flavor fatigue even when consuming several over a long run. There's even a 'Naked' flavorless one, which has a mellow, undefined flavor and is not quite as sweet as most gels. We found Torq gels easy to take on the go, and we didn't always feel the need to wash them down with water.

Best running gel for taking without water

SIS GO Isotonic Energy's formula delivers 22g of carbohydrates, and has a concentration of salts and sugars that mirrors your blood for easy absorption. This also allows the gel to be digested without drawing water from your body, and means that the gel slips down well without the need to wash it down with water.

This isotonic design means the gels contain more water than most though, so they are bulkier than most of the other gels here. As a result, they take up a bit more room in your pockets or running belt.

SiS GO Isotonic comes in a wide range of flavors (orange, blackcurrant, fruit salad, lemon and lime, pineapple, and others), plus there are also caffeinated options and ones with added electrolytes.

We've enjoyed all the fruity flavors we've tried. The flavors are less extreme than some rivals, so your mouth doesn't become overpowered by the sugary hit.

Best easily digestible running gel

Maurten’s gels are a little different from everything else on this list. They have a thick consistency that's firm enough to bite off in chunks. More importantly, the 'Hydrogel' that Maurten uses is designed to have less risk of upsetting your tummy than a standard formula, because the gel is absorbed via the small intestine instead of the stomach.

If gels have given you gastrointestinal issues in the past, Maurten’s are well worth trying. In testing, we have not experienced stomach issues when using them, even when running marathons.

Maurten keeps things simple with one flavor available in two sizes. The 40g Gel 100 contains 25g of carbs, while the 65g Gel 160 contains 40g.

The solid texture divided opinion among our testers. Fans of it enjoyed biting bits off gel and letting them dissolve in the mouth before swallowing, while others didn't enjoy having the lumps in their mouths.

The gels are almost flavor-free, they just taste slightly sweet. Their solid nature meant they didn't need to be washed down with water to clear your mouth of residue, and you're much less likely to end up with sticky hands while you run.

Best high-carb running gel

SIS Beta Fuel gels pack in 40g of carbs per 60ml serving. That's almost twice the amount you get from a lot of other brands. The carbs come from maltodextrin and fructose with a 1:0.8 ratio, rather than the more usual 2:1. SIS says this particular ratio makes it easier for the body to absorb the carbs from the gel.

The Beta Fuel comes in three flavors – Strawberry and Lime, Orange, and Neutral. Strawberry and Lime was a particular hit with our testers and has a citrus tang that's not overly sweet. The gels go down pretty well, and you don't get an overly sticky feeling in your mouth when taking them without water.

One tester found that taking a Beta Fuel gel in one go upset his stomach. Instead, he recommends sipping the gel over several minutes to avoid any potential problems.

Along with regular Beta Fuel gel, there is also a Nootropic version. This contains a hefty (200mg) dose of caffeine, which not only gives you a mental boost but has been shown to improve athletic performance.

Best caffeine running gel

Despite being the smallest gels we've tested, Gu Energy Gels still pack 22g of carbs per gel. They also come with relatively small amounts of caffeine (20 to 40mg, depending on flavor), which means you can get the performance benefits of caffeine in several doses, rather than using a high-strength caffeine gel, which you'd be wise only to take once during an event.

The gels are made with a 2:1 ratio of maltodextrin to fructose. They also contain 450mg of BCAAs (Branch Chain Amino Acids) and sodium.

Their small size means the gels are easy to pack and keep additional weight to a minimum. They're highly concentrated though, so are pretty sticky and you'll need to wash them down with water. Their concentrated nature means they can cause issues for sensitive stomachs, so we'd recommend testing them out before race day.

Gu's Energy Gels come in a vast array of 15 different flavors. Gu also produces caffeine-free Roctane gels, and 60ml Liquid Energy Gels which are designed to be taken without water.

Best running gel for value

The MRSP of High5’s gels is less than the other brands here, but they don't cut any corners when it comes to performance or taste. Energy Gel Aqua is isotonic and one of the most refreshing gels we've tested. It also doesn't require water to wash it down.

Glucose syrup is the gel's main energy source. If you think that sounds like it might be on the extreme side of sweet, we didn't find it was overpoweringly so. There are only two flavors of Energy Gel Aqua (Berry and Orange), but High5 has many other varieties of running gel. We found these ones to be the best tasting though, and we've not experienced any digestive issues when using them.

Like SIS's Isotonic Energy gels, High5's Energy Gel Aqua are easy to consume as they contain a lot of water. That also means they come in a larger sachet than most here, which is something to bear in mind for those prioritizing weight.

If accidentally falling foul of doping regulations is on your radar, High5's gels are batch-tested to make sure they meet the requirements of WADA (World Anti-Doping Agency) Prohibited List. The brand also runs a wrapper recycling programme where you can post your empty sachets back to them.

Best running gel for long events

If you're running a longer event, such as a marathon, you may want to carry bigger pouches of fuel to make it easier to monitor how many carbs you're taking on per hour (60 to 90g is recommended). It can also be easier than carrying a lot of smaller gels.

Precision Fuel and Hydration’s gel comes in three sizes – PF 30 (51g with 30g of carbs), PF 90 (153g with 90g of carbs), and PF 300 Flow (510g gel with 300g of carbs). The latter is designed for use in a bottle for long-duration events like an Ironman.

Like many of the gels here, PF 90 uses a 2:1 glucose to fructose ratio designed to aid carbohydrate uptake. There are no electrolytes or caffeine, but a caffeinated version of the smaller PF 30 gels are available.

The PF 90 Gel has a twist top that allows you to reseal it after taking sips. There's only one flavor, 'Original'. The gel has a neutral taste with a hint of citrus. It's easy enough to swallow without water, but we'd still recommend washing it down with a drink.

How we test running gels

Our testers have extensively used all the running gels featured in this guide. We've used them on our regular runs, in training for events, and during races such as marathons and half marathons.

We assessed for their effectiveness, taste, digestibility and whether they need to be taken with water to wash them down.

Frequently asked questions

The best probiotics are an easy way to promote good gut health. Research has shown how beneficial the proper functioning of the gut can be for many other areas of the body too.

A healthy gut means a well-functioning digestive system, supports the immune system, produces B and K vitamins, and can help with issues such as irritable bowel syndrome. Recent studies also suggest a healthy balance of gut bacteria may have benefits for our mental well-being too.

By taking the best probiotics, you're introducing 'good' bacteria into your digestive system and promoting a diverse microbiome. There are lots of different probiotic brands and varieties available, containing an array of microbial strains with a range of extra ingredients, so it can be hard to choose the one that best fits your needs.

In this guide, we break down the most important aspects of each of the six probiotics we've picked. That includes the type and number of bacterial strains, added ingredients, and any relevant manufacturing processes. We've tried and tested them all. Our aim is that the information provided makes it easy to decide on the best probiotic for you.

Best probiotic overall

HUM Nutrition Gut Instinct contains a selection of 10 different beneficial bacterial strains, with a very high 25 billion CFU count per capsule. The daily dose is one capsule a day, taken on an empty stomach. The capsules are acid-resistant to protect the probiotics so they make it through your stomach, so they can be absorbed while in your gut.

Unlike some rivals, the capsules are fairly small and straightforward to swallow. After just a week of taking them, our tester noted that their IBS symptoms had eased, with a reduction in bloating, and their stomach cramps were less intense. Lots of online user reviews report similar improvements when using Gut Instinct. Given the number of bacterial strains and the high strength of this probiotic supplement, we consider it to be an excellent choice for gut health.

HUM Nutrition Gut Instinct comes with a premium price tag though, and is only available in a 30-day pack size.

Best budget probiotic

Bio-Kult produces great quality products backed by clinical research at a price point that's lower than much of the competition.

Each two-capsule serving of Advanced Multi-Strain Formula contains 14 strains of beneficial bacteria. They are protected from stomach acids by a cryoprotection manufacturing process, which allows them to reach the gut mostly intact. The probiotics come with a B12 vitamin boost, and the capsules don't require storing in a fridge.

Our tester found the Advanced Multi-Strain Formula probiotics were helpful in dealing with their IBS symptoms. Over the course of a month, they took two capsules a day and noticed less bloating, fewer stomach cramps, and a decline in the number of trips to the toilet. Many online user reviews have noted similar benefits.

With 4 billion microorganisms per two-capsule dose, Bio-Kult Advanced Multi-Strain Formula has a lower CFU per serving than most of its competitors. The capsules are also pretty large, so they could be a challenge to swallow for some. They also contain dairy and soy, so are unsuitable for vegans or anyone intolerant of either product.

Best probiotic for weight loss

Thorne FloraMend Prime is a probiotic specifically formulated to promote weight loss. Its primary bacterial strain is Lactobacillus gasseri, which has been shown in studies to lower body fat, BMI, and waist size.

With 5 billion microorganisms per daily capsule, the CFU count is at the lower end of the products we've tested. It's still much higher than Solgar Advanced Acidophilus Plus, but equally, way below the highest strength probiotics here that have CFUs of 25 billion.

We tried Thorne FloraMend Prime, and while our tester reported a noticeable improvement with their digestive issues, they were not able to test the probiotic long enough to see if it lived up to its weight loss claims.

The capsules are not overly large and are easy enough to swallow. They're also free from gluten, soy, and dairy, with no artificial sweeteners or colors. All Thorne supplements undergo four rounds of testing, while most competitors tend to test only once or twice. This additional testing does push the price of Thorne products up, but the extra quality assurance means you're getting an ultra-clean product.

Best probiotic for beginners

If you're new to taking probiotic supplements, it's a wise move to go for a low-dose option – just to ensure you don't have any unwanted effects. Solgar Advanced Acidophilus Plus is a great choice for first timers, or those who have experienced issues with taking probiotics before. It's also reasonably priced, so you don't have to spend a lot of money to see whether this probiotic is right for you.

It contains only two strains of beneficial bacteria, which have been chosen based on their safety record and the clinical evidence on their use. At 500 million CFUs per capsule, the number of beneficial microorganisms is relatively low (most brands measure their CFUs in billions). The capsules are also small and easy to swallow.

If you’re used to taking probiotics, you may find that this low-dose, limited-strain variety is not enough to give you the results you're after.

Solgar Advanced Acidophilus Plus does not contain any dairy, wheat, yeast, sugar, starch, artificial sweeteners, or colors.

Best all-round probiotic

If you're looking for a probiotic without a hefty price tag, that’s effective, easy to take and doesn't contain any unwanted ingredients, Now Probiotic-10 25 Billion Veg Capsules is a great choice.

As the name suggests, Now Probiotic-10 contains 10 different strains of 'good' bacteria, and has a CFU of 25 billion microorganisms (one of the highest we've tested).

We put this probiotic to the test and after two weeks of using it, our reviewer noted their IBS symptoms were significantly reduced, and their digestion had improved. They also said they felt ‘lighter’ and had less fatigue.

The small-sized capsules are easy to swallow. They are also free from gluten, dairy, soy, eggs, or nuts. Now Probiotic-10 25 Billion Veg Capsules comes in three different pack sizes: 30, 50, and 100 capsules, with a daily dose of one to two capsules a day.

The only slight issue to be aware of with this probiotic is that it needs to be taken on an empty stomach.

Best probiotic gut soothing

If you have a digestive system prone to IBS symptoms such as diarrhoea or cramping, Turmeric Vitality Bio-Fermented Turmeric is a great product for calming the gut.

A serving contains 5400mg of papaya, 1000mg of turmeric, 330mg of ginger, 250mg of black pepper, and 20mg of curcumin. All of these ingredients have gut-soothing and anti-inflammatory properties, they're also rich in antioxidants and help support the immune system. Each 15ml shot of liquid also contains 6 billion microorganisms from eight different strains.

There are two varieties of Bio-Fermented Turmeric made from real fruit extracts: Pineapple Passion and Forest Berry.

We've been successfully using Turmeric Vitality Bio-Fermented Turmeric to ease digestive issues for many months and have found it to be really effective. Turmeric and curcumin are also great for reducing inflammation after exercise and have an array of other beneficial effects. Both flavors of the liquid are delicious, but we prefer the Pineapple Passion variety.

The only downside is that the liquid is most effective when taken on an empty stomach.

How we test the best probiotics

When testing the best probiotics, we use the following criteria to assess each product.

Ingredients: When choosing the best probiotic, the specific microbial strains on the label are your most important factor. However, don't overlook the supporting ingredients, as they protect those 'good' bacteria from being wiped out by stomach acid before they reach your gut. Without the right delivery system, the desirable bacteria won't make it to your digestive tract intact.

Dosage: The strength of any probiotic largely hinges on its CFU count (Colony Forming Units), which is essentially the total number of live, active cultures you’re getting per serving. Since gut health isn't one-size-fits-all, a large dose might be ideal for some but cause issues for others. To help you find the right level for your specific wellness goals, we make sure to clearly highlight the CFU value in our reviews.

Swallow and taste: Probiotics are usually delivered through capsules, liquid supplements, and fortified foods. Our testing considers how easy the capsules are to swallow, and how the liquids taste.

Additional features: Some probiotic supplements are designed to target specific health issues. While many products contain only specific microbial strains, others may come with additional ingredients like prebiotic fibers, vitamins, minerals and plant extracts.

This article is for information purposes only and is not intended to offer medical advice. Consult a physician if you are unsure about taking probiotics.

Frequently asked questions

Once I finish a workout, I want a quick and easy snack—something that will satisfy and fuel me, but that doesn’t require me to cook. It’s got to have 20g to 30g of protein to support my recovery and help me stay full until my next meal.

After many shopping trips to Trader Joe’s and even more workouts, I’ve settled on a handful of high-protein snacks that are convenient, satiating and enjoyable.

I always keep them on hand for post-run refueling and busy afternoons where I need something quick that supports my health and fitness goals, and I often combine snacks to ensure I’m getting the right balance of protein and carbs.

What that balance looks like depends on the workout. After a shorter or less intense session, I usually try to get in around 15-20g of protein paired with a small source of carbs, like yogurt with a sprinkle of granola or a meat stick and a piece of fruit.

After a longer run or more intense workout, I increase my carb intake a bit more to help replenish my energy stores. I aim for closer to 25-30g of protein with a bigger carb source. That might look like a serving of yogurt with a full serving of granola or a combination of meat, cheese and nuts, plus a trail mix pack.

Here are my favorite high-protein Trader Joe’s snacks for you to pick and mix.

Skyr yogurt and protein granola

After finishing a run or other big workout, I pair a Skyr yogurt with a scoop of protein granola, for a balanced snack that tastes delicious. The 20-25g of protein supports muscle recovery, and 25-35g of carbs help replenish my energy.

Chomps meat sticks and Unexpected Cheddar Cheese Snackers

You can find Chomps meat sticks in my car, work bag and pantry at any given time. I often grab one of these, a couple of Unexpected Cheddar Cheese Snackers, and a handful of crackers right after a workout. The meat stick and cheese combine to give me at least 20g of protein, and Trader Joe’s has a great assortment of snack-sized cheese flavors, more so than you see at your traditional grocery store.

Protein Palette

If you want a balanced snack that you don’t have to piece together, the Trader Joe’s Protein Palette includes a good mix of everything you need post-workout. They’re prepackaged and include over 30g of protein and 18g of carbs and some healthy fats, which takes away the guesswork on my end.

Handfuls of happy trekking trail mix

After longer runs or more intense workouts, I like to grab a package of individually portioned trail mix. The combination of nuts, dried fruit, and sometimes even candy pieces, is great for replenishing energy and the preportioned pack keeps me from overindulging.

How many packs I eat after a run depends on the workload. If the run is around an hour, one pack is usually enough, especially when paired with a protein source like yogurt or a protein shake. For longer runs, between 90 minutes to two hours, I may have two packs so I can get in more carbs to help support recovery, again pairing it with a more protein-heavy snack.

I don’t always track the exact numbers, but I aim for around 30-60g of carbs after a longer run. Most of the time, I listen to my body, and pay attention to my energy levels and whether I’ll be eating a full meal within the next hour.

My first cup of Joe in the morning does wonders for my concentration and mood, especially before the busy school run.

Caffeine is well known for boosting alertness and focus, but drinking coffee has way more benefits than that. It’s rich in plant compounds called polyphenols—particularly chlorogenic acids (CGAs)—which have antioxidant and anti-inflammatory properties.

But experts say it’s the way you make coffee that can influence how many of those beneficial compounds you get over time.

“Coffee contains antioxidants, and when consumed in moderation, it can help protect against Type 2 diabetes and heart disease,” explains Shelley Balls, a registered dietitian and nutritionist for skincare and supplement brand Flawless Bloom.

“It can also reduce the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. And the way you make it can add up to meaningful health benefits over time.”

Here’s what you need to know.

Opt for freshly ground coffee

To get the best health benefits from coffee, Balls recommends grinding your beans, because freshly ground coffee contains more polyphenols.

Plus, “the less time that passes between grinding the coffee beans and brewing them the better for antioxidant content,” says Balls, explaining that this locks in the beneficial polyphenols before they are degraded from oxidation (exposure to air).

And there are longer-term benefits too. “Drinking freshly ground coffee on a daily basis over time can provide a consistent amount of antioxidants that can help lower the risk of certain conditions such as Type 2 diabetes and heart disease,” says Balls.

“If you have time, it’s worth grinding your beans in the morning for your cup of Joe, as you’ll have more health benefits that can help reduce inflammation and decrease oxidative stress.”

Oxidative stress occurs when your body has more harmful free radicals—that can damage your cells over time—than protective antioxidants.

“Long-term benefits such as reduced oxidative stress can take four to six weeks, however those polyphenols enter your bloodstream within approximately 45 minutes,” says Balls.

Shop coffee grinders

Here are three recommendations from our colleagues at Tom’s Guide.

Choose light and medium roasts

“If you want to boost your antioxidant intake, light and medium roasts are better than dark,” says Balls. This is because they are roasted for less time and at lower temperatures than dark roasts.

During roasting, the heat changes the chemical composition of the beans and the longer and hotter it is, the greater the reduction of antioxidants.

That’s not to say a dark blend is bad. It still contains antioxidants, just typically less of certain types—such as CGAs, which support metabolic health and blood sugar regulation—compared with lighter roasts.

Brew for longer

Keep it freshly ground, use a filter and brew for longer to boost antioxidant levels.

“Brewing coffee for six minutes can help boost flavonoid [a type of polyphenol] intake,” says Balls. “Longer brewing times increase antioxidant extraction—providing more protection against oxidative stress—while providing a less acidic coffee that's easier on your stomach.

“Using a filter will also eliminate diterpenes, which are oily compounds that can raise the so-called ‘bad’ LDL cholesterol that increases the risk of heart disease,” she adds.

Decaf also has benefits

Even without the caffeine, decaf coffee still has antioxidants and anti-inflammatory properties that can improve heart health—just not as much compared with regular coffee.

“Regular coffee provides energy and metabolism benefits, while decaf provides other benefits such as decreased anxiety, acid reflux and sleep disruption,” says Balls.

“Both decaf and regular coffee contain high levels of antioxidants that can help protect against diabetes. Picking the right coffee for you, and your health needs and goals, is important to consider.”

How much coffee is healthy?

“According to the Food and Drug Administration, healthy adults should limit their caffeine intake to 400 milligrams per day,” says Balls, suggesting three cups a day can be beneficial for better health and anything more than four should be avoided.

“One cup (eight ounces) of regular brewed coffee contains 95 milligrams of caffeine, so when it comes to [how much] caffeine, you could consume four cups or less per day to fit within this recommendation.”

What are the risks of too much coffee?

Too much coffee can spike blood pressure, increase anxiety and disrupt sleep.

Registered dietitian Dawn Menning, who is program director for digital health at health app Nutu, explains: “Caffeine can cause a temporary increase in blood pressure as it may narrow blood vessels and boost heart rate. This forces the heart to work harder, which increases pressure to pump blood throughout the entire body.

“For those individuals who have been diagnosed with hypertension, regular excessive caffeine consumption may put a strain on the cardiovascular system.”

But drinking coffee while eating can help slow the digestive process and regulate blood sugar levels, says Menning.

“Having coffee with food can help to slow digestion and buffer glucose levels, to help keep levels from spiking. This is especially important for people with insulin resistance, prediabetes or diabetes.”

While drinking coffee in moderation can be good for you, if you suffer from reflux, it could make symptoms worse, says Balls. She suggests switching to a low acid coffee such as VitaCup Perfect Coffee, or Dayes Enzyme Coffee.

“You can also switch to darker roasts because they are less acidic than lighter roasts due to darker roasts being processed longer, which breaks down some of the natural acids found in the coffee beans.”

If coffee isn’t your thing, other polyphenol-rich foods Balls recommends include walnuts, chestnuts, pecans, sunflower seeds, apples, artichokes, kale and plums.

When people start using GLP-1 medications like Ozempic, Mounjaro or Wegovy, they feel fuller and therefore they feel less hungry.

As a consequence, daily calorie intake tends to fall, promoting weight loss.

That’s the happy side-effect. A less pleasant side-effect is often poor gastrointestinal tolerance, resulting in feelings of nausea, or bouts of constipation or diarrhoea.

London-based nutritional therapist and personal trainer Tomas Mitkus says another negative consequence of a restricted diet is a reduction in vital vitamins, nutrients and especially dietary fiber.

“Fiber intake is often low for GLP-1 users,” the founder of Healthier Sapiens tells Fit&Well.

“Generally, in the population, people rarely hit their daily recommended intake.” For women, that’s in the region of 25g of fiber per day; for men that's around 30g.

“People on average get half of that,” Mitkus says. “Increasing high-fiber, minimally-processed carb sources like vegetables, legumes and wholegrains would be beneficial for everyone—and especially for people using GLP-1 medication.”

Technically a sub-category of carbohydrates found naturally in plants, fiber is considered by many dietitians to be the fourth macronutrient, along with protein, fats and carbs.

But unlike carbohydrates in the form of sugar and most starches, dietary fiber can’t be digested in the small intestine, meaning it reaches the large intestine intact, helping maintain a healthy digestive system.

Fiber-rich foods like fruit, vegetables, pulses, seeds, nuts and wholegrains also provide a diverse range of other essential nutrients like vitamins, minerals and powerful antioxidants called polyphenols that can help prevent common diseases.

“It’s important to clarify that fiber is not as important as protein when taking GLP-1s,” cautions Mitkus. “Protein is vital to maintain muscle mass when using GLP-1s and is non-negotiable.”

Fiber, he says, is often recommended because it can help reduce common side-effects like constipation, bloating and indigestion that affect a decent proportion of users.

“But the number one reason why fiber is so important is that it helps support the gut microbiome,” Mitkus says.

A common issue for people using GLP-1s is that, because hunger is suppressed and calorie intake reduced, intake of vital vitamins and nutrients can dip.

“When you don't consume enough healthy foods your gut microbiome can take a huge beating,” Mitkus says.

He also points to evidence, which shows that increasing fiber intake alone can aid weight loss.

“Some research shows that even if you do nothing else but get enough fiber in your diet, you will start to lose fat and weight over time because your gut microbiome changes.

“It’s a really healthy macronutrient for everybody because of its long-term health benefits.”

Best sources of dietary fibre when using GLP-1s

Mitkus says everyone should try to hit the recommended daily targets of dietary fiber, but acknowledges that this can be difficult when taking weight loss medication.

“It’s obviously harder when your appetite is suppressed because fiber is satiating as well,” he says.

“But making smart swaps, like beans, lentils, or pasta and noodles made from lentils instead of rice or pasta, can boost fiber intake by two to three times while consuming fewer calories.

“Swapping honey, sugar or other sweeteners for chicory root syrup is also one of the best things you can do. It's 50-65% fiber but has the same texture and taste of honey.

“You want to think: how do you ingest more and ingest smarter? That's where you will get the greatest benefit.”

Here are some other low-effort ways Mitkus recommends for everyone, and especially GLP-1 users, to increase their intake of dietary fiber.

• Add to your shake: oats, chia seeds, linseeds, flaxseed, hemp seed
• Mix with yoghurt: raspberries, blueberries, blackberries, high-fiber bran sticks
• As a sweet snack: pears or apples, including the skin
• As a savoury snack: ⁠⁠edamame beans

People often avoid meal prepping because they assume it takes too much time. In reality, it can be one of the most efficient ways to cook—saving both time and mental energy across the week.

Private chef and NASM-certified personal trainer Jane Olivia says meal prepping is a simple strategy for busy people who want to eat well without overthinking it. Having food ready in advance can make it easier to avoid last-minute, less healthy choices—helping create more consistent eating habits.

“Life is busy, and people often fall into poor food choices simply because nothing is prepared,” she says. “Meal prepping removes that daily decision fatigue, when the food is already there, you're far more likely to eat well.”

It can also save time, reduce food waste and make the most of your budget. Rather than cooking from scratch every day, preparing meals in batches means you spend less time in the kitchen overall.

“Most people spend time each day figuring out what to eat and cooking it,” Olivia explains. “A single prep session can save several hours across the week—and that’s not including the mental energy you save from not having to think about it.

“You’re also less likely to impulse buy, you waste less food, and you eat out less. Using the same base ingredients across multiple meals can make your grocery shop go much further.”

For those on a budget, she suggests focusing on staples such as eggs, canned beans, lentils, oats, frozen vegetables, sweet potatoes and brown rice.

“These ingredients are cheap, filling, nutritious and incredibly versatile,” she says. “Build your meals around a balance of protein, grains and vegetables, and choose foods that reheat well or taste good cold.”

Beyond the practical benefits, there’s a psychological one, too. Knowing your meals are already ready to go can reduce stress and make healthy habits easier to stick to.

“There’s a real sense of calm that comes from opening your fridge and knowing exactly what you’re eating,” she says. “That feeling of control often carries over into other areas of your routine.”

Meal prepping can also support portion control and it means that you have a better idea of what you’re eating and how much, which can help reduce overeating over time.

“When you cook while you’re already hungry, it’s easier to make less mindful choices,” Olivia says. “When meals are ready to go, you’re more likely to stick with what you’ve prepared.”

So, how do you get started? Olivia recommends three simple steps.

1. Start with just one meal

Don’t try to prep your entire week straightaway. Begin with a single, easy option you already enjoy. “The biggest mistake people make is trying to do too much too soon,” says Olivia.

“Start with something simple, like a sheet pan of chicken and vegetables. Toss everything in one pan, season it, roast it at 400℉ for 25–30 minutes, and divide it into containers.

“Add a sauce or dip like hummus on the side. Minimal clean-up, hard to mess up, and genuinely tastes great all week.”

She adds that breakfast is another good place to start. “I personally struggle the most with high-quality breakfast, so that is the meal I always have prepped.” Quick and easy options include overnight oats and chia pudding.

2. Choose seasonal ingredients

Seasonal produce is often fresher, more flavourful and better value, making it a smart choice for meal prep.

“Ingredients that are in season tend to taste better and are usually more affordable,” Olivia says. “They can also be more nutritious, especially when they haven’t spent as long in storage or transport.”

She suggests asparagus, peas, spinach, artichokes, radishes and strawberries as seasonal ingredients for spring. “They’re at their peak flavor and usually the best price of the year.”

3. Change flavors, not the whole meal

Variety doesn’t have to mean more work. Instead of cooking entirely different meals, Olivia suggests switching up your sauces and seasonings.

“The same chicken and rice feels completely different with teriyaki versus a lemon and herb sauce, or a tomato-based sauce,” she explains. “It keeps things interesting without adding extra effort.”

With a simple plan and a few reliable ingredients, meal prepping doesn’t need to feel like a chore. Start small, keep it flexible, and it can quickly become a habit that makes everyday eating easier.

Most people will have completed a course of antibiotics at some point, and I’m no exception.

I recently had to take some for an infection in my thumb and a few days into the course, my gut responded badly.

My stomach, sensitive at the best of times, had me visiting the restroom multiple times a day, sometimes in the same hour.

I was curious to know if this is a universal experience, so I spoke with registered dietitian Avery Zenker.

“Different types of antibiotic medications influence the body and gut microbiome differently, and their impacts can vary depending on the individual,” Zenker explains.

“Some antibiotics cause minimal symptoms and changes to the gut microbiome, while others have significant impacts.”

Our expert says that antibiotics should always be taken under medical supervision. “As with any other circumstance, seek medical attention if you’re experiencing concerning or severe symptoms like fever, allergic reaction, blood in the stool, and severe or prolonged pain, vomiting, or diarrhea.”“You can also be proactive by seeking professional support to help maintain a healthy gut while taking antibiotics, even if you’re not experiencing any symptoms.”

So while my numerous bathroom trips weren’t unusual, someone else on the same drugs may not experience them, or I might not have if I had taken a different type.

My main worry was that the stomach upset would continue long after the antibiotics were over, or that my gut microbiome would be irreversibly damaged.

“Long-term gut disruptions after taking antibiotics don’t happen to everyone. Everyone has a unique gut microbiome, just like our fingerprints,” says Zenker.

“Individuals starting with a healthier gut microbiome are generally more likely to have a smoother outcome from antibiotic use,” she says.

I wondered whether I should take a probiotic supplement or change my diet in some way to improve my gut health.

“Taking probiotics doesn’t guarantee that the bacteria actually stay alive and thrive in the gut,” says Zenker.

“If you're young, healthy and taking a short course of narrow-spectrum antibiotics, probiotics may not provide significant benefits.”

“While probiotics can be helpful while on antibiotics, they’re not necessary. In some cases, it’s advised against.”

She had some other advice, however.

“The way you support your gut while taking antibiotics doesn’t have to be much different than how you would on any other day,” she says.

She adds that what you eat and how you care for your gut during and after antibiotics can meaningfully influence how well it recovers.

“All the food choices that we make impact our gut microbiome in some way. When you’re making food choices, you’re choosing which gut microbes will thrive and which ones won’t,” she says.

“During and after an antibiotic treatment can be a good time to focus on supporting a healthy microbiome since your gut may be particularly vulnerable to changes.”

Here’s how she recommends gently supporting your gut health while on antibiotics and beyond.

What to eat to support gut health

“Prioritize staying hydrated, eating a variety of whole fiber-rich foods, and including prebiotic foods,” she says.

“Limit foods that aren’t as great for your gut, like deep-fried foods, soda, sweets and alcohol. Excessive added sugar can impair healthy bacteria and promote unhelpful bacteria, especially when your gut is more vulnerable from antibiotic use.”

“Prebiotics (not to be confused with probiotics) are one of the many different categories of fiber,” says Zenker.

She explains that prebiotics are like food for the beneficial bacteria in the gut and feeding them well helps them thrive. When these beneficial bacteria are doing well, they create compounds that improve whole-body health.

Zenker says some good sources of prebiotics include:

• Oats
• Chia seeds
• Flaxseeds
• Raw garlic
• Bananas (especially unripe)
• Apples
• Legumes, like beans and lentils
• Cooked and cooled starches like potatoes

“If you normally don’t eat very much fiber, don’t suddenly skyrocket your fiber intake, since this can cause digestive discomfort. Start small and increase your fiber intake slowly.”

What to eat to soothe your symptoms

Zenker tells Fit&Well that while the advice above is good for gut health in general, if you are experiencing adverse digestive symptoms on antibiotics, there are steps you can take to help.

“You might feel better by avoiding spicy foods, greasy or oily foods, highly acidic foods, carbonated beverages and caffeine,” she says. “Alcohol in particular can worsen symptoms like nausea and vomiting.”

“If you’re feeling unwell, you may choose to focus on bland foods like rice, potatoes, broth-based soup, oatmeal, steamed vegetables and bananas. Soluble fiber can be particularly helpful at preventing diarrhea, and can be found in foods like oats, chia seeds, legumes and apples.”

She suggests that you can try consuming foods reported to soothe digestive symptoms, like ginger or peppermint, often taken as a herbal tea.

“Taking your antibiotics along with food, as well as having small, frequent meals, can also help,” she adds.

Some foods may interact with your medication, so check with your doctor before you start the antibiotics whether there is anything you need to avoid.

There are many reasons why lots of us opt for the best meal replacement shakes. They're convenient, easy to drink on the go, aid recovery after a workout, and help those looking to reduce their calorie intake.

In a busy market filled with products vying for your attention, it can be hard to discern the brands that are really worth your money from the less effective ones. The best meal replacement shakes provide optimal nutritional intake, covering all the macronutrients (carbs, proteins, and fats) your body needs and the micronutrients (vitamins and minerals) needed to regulate vital bodily processes.

Below, we've selected the seven best meal replacement shakes the Fit&Well team has tested. All but our budget choice, GNC's Lean Shake 25 (made using whey concentrate), are plant-based, as using whole food ingredients is one of the nutritional factors we consider to be important in a meal replacement shake. Another key factor is taste. Of course, that can be subjective, but all the shakes here have passed the Fit&Well taste test.

If you're perhaps considering other options in addition to meal replacement shakes, see our other guides to the best protein powder, best protein powder for women, and best protein powder for weight loss.

Best meal replacement shake overall

Ka’chava packs a ridiculous amount of nutritional value into a 60g serving. Each one contains a blend of over 70 superfoods and nutrients, including: omega-3s and medium-chain triglycerides (essential fats), a solid dose of probiotics to improve gut health, plus 26 vitamins and minerals, most of which hit over 40% of your daily value.

What really differentiates this meal replacement powder from the rest of the market is the emphasis on adaptogens. As highlighted in a review in the journal Nutrients, these plant extracts are more than just a buzzword—they are scientifically recognized for their ability to help the body manage stress and boost physical endurance.

We tested three of Ka'chava's seven flavors: Chocolate, Vanilla, and Matcha. All felt filling as a breakfast shake mixed with water and a splash of milk. Along with a midmorning banana, the shake kept us going until lunch. The Chocolate variety was deep and rich, while the Vanilla worked well in smoothies. None of our testers were overly keen on the Matcha flavor, it may suit the matcha fans out there though.

While Ka'chava contains lots of organic ingredients, it's not completely organic. The brand supports the Rainforest Trust with donations to help protect the world’s most threatened endangered species, rainforests, and other habitats.

Best budget meal replacement shake

Lean Shake 25 is a great example of an affordable, protein-heavy tool designed specifically for weight loss. Each 52g serving manages to pack a substantial 25g of whey protein and 8g of dietary fiber into just 180 calories, all while keeping fat and sugar to a lean 3g each.

However, it’s important to note that while the overall nutrients are impressive, the micronutrient profile is a bit more modest than what's on offer from the premium products in this guide. While Lean Shake 25's formula includes 22 different vitamins and minerals, most sit at just 20% of your daily value per portion. Since GNC recommends drinking two shakes daily alongside a healthy meal plan, you’ll still be getting nutrients from solid food, but the shake itself isn't a complete nutritional fix.

Flavor-wise, Lean Shake 25 comes in French Vanilla, Banana, Chocolate Peanut Butter, Mixed Berry, Cookies and Cream, Rich Chocolate, and Coconut Caramel. It's also available in ready-to-drink bottles.

Ultimately, this is a solid, budget-friendly choice for hitting your protein goals and managing hunger. Active people in particular may well want to pair this meal replacement shake with additional supplements to fill in those nutritional gaps.

Best meal replacement shake for feeling full

Huel is a plant-based meal replacement powder that comes in 10 different flavors and provides a decent dose of calories to keep you going. A serving is larger than most at 100g, which gives you 30g of complete protein (containing all nine essential amino acids) from a blend of pea, flaxseed, and brown rice, as well as 39g of carbohydrates and 7.8g of fiber.

A serving of Huel Powder also gives you 26 different vitamins and minerals, that include iron, zinc and selenium. Like Vivo Life All-In-One Meal, it's low in sugar, with 1.2g per portion.

Huel Powder is designed to give you the nutrients of a well-balanced complete meal and contains 400kcal. While this will leave you feeling full, it's not going to work for you if you're trying to cut calories. If you're an active person who's after a convenient dose of complete nutrition, Huel is a great choice though.

Huel Powder comes in 10 different varieties, from Unflavored to Mint Chocolate, so you're bound to find one you like. The powder mixes well but it does have a fair amount of texture, which might not be to everyone's tastes. Huel is also available premixed in bottles and as Huel Black, which has higher protein content.

Best meal replacement shake for weight loss

Lyfefuel All-In-One Essentials Shake contains more vitamins and nutrients than any other shake we've tested. Its protein (18g), carb (6g), and calorie levels (110kcal) per 33g serving are the lowest of the options here, but that makes it a great choice for those looking to lose weight.

Each serving contains 27 different vitamins and minerals, including 500mcg of vitamin B12, 1,200IU of vitamin D3, and 75mcg of iodine. It's disappointingly low in fiber though, with just 1g per serving.

All-In-One Essentials Shake also contains a probiotic blend of five varieties of friendly gut bacteria (960 million CFU per serving), five different digestive enzymes, an organic greens blend, and a blend of six different berries.

The powder is minimally processed to retain as many nutrients as possible, and it’s also vegan-friendly.

Lyfefuel's shake only comes in two varieties: Chocolate and Vanilla Chai, and we've tested both. Both worked best when mixed with plant milk, though a powered mixer was needed to fully remove all the lumps. Chocolate was the firm favorite, and it tasted fantastic when blended with banana and ice for a more substantial smoothie.

Best meal replacement shake for nutrients

The impressive ingredients list of fruit and vegetables in Garden of Life's Raw Organic Meal reads like a rundown of what you'd find on sale in a high-end, plant-based, whole foods market.

A 37.5g serving provides 20g of protein from a blend of 13 different (mostly sprouted) plant-based seeds and grains. You also get 13g of carbs, 7g of fiber, and 2g of fat. At 150kcal per serving, it's also a decent option for those looking to restrict their calories.

The powder is certified organic, with a fruit and vegetable blend containing 24 different ingredients, a greens blend containing alfalfa grass, spirulina, and more, plus a whole food vitamin and mineral blend with 18 different nutrients.

Raw Organic Meal is a nutrient-dense formula crafted without gluten, soy, dairy, tree nuts, or artificial additives. Beyond its fruit and vegetable blend, it provides a robust serving of probiotics and digestive enzymes. As the 'raw' in the name suggests, this is the only product on our list produced without heat, ensuring that delicate proteins and volatile nutrients remain fully intact.

Four flavors are available: Lightly Sweet, Vanilla, Vanilla Chai, and Chocolate.

Best organic meal replacement shake

Orgain states that it has a commitment to organic, clean eating with active initiatives to curb plastic pollution. It's one of only two meal replacement powders here that are verified as organic (Garden of Life's Raw Organic Meal being the other).

One 57g serving of its vegan Organic Meal powder delivers 20g of protein through a plant-based blend of pea, brown rice, and chia seeds, all while remaining free of GMOs, gluten, and artificial additives. It also contains 25g of carbs, 11g of fiber (the highest fiber level in our guide), 5g of fat, and 220kcals.

Because the formula is low in sugar and, to a lesser extent, fat, it serves as a viable option for those focused on weight loss, though it’s worth noting that other brands in this guide offer lower calorie counts. That said, the shake’s nutritional profile isn't without its gaps. While it delivers useful doses of B vitamins and iron, many of its micronutrient levels are lower than those of its competitors, specifically lacking vitamin D and various trace elements.

Organic Meal comes in just two flavors: Vanilla Bean and Creamy Chocolate Fudge.

Best easy to digest meal replacement shake

If you're looking for a meal replacement powder made with all-natural ingredients, Vivo Life's All-In-One Meal is a fantastic option. Unlike most similar products on the market, there are no fillers or stabilizers, which can cause digestive issues in some people. A 40g serving provides 21g of protein, 5.2g of carbs and 4.4g of fat.

Its protein source is a blend of fermented (making it easier to absorb) yellow pea, cold-pressed hemp, and pumpkin seed. The three ingredients combine to form a complete protein containing all nine essential amino acids.

Most of the fat content comes from golden flaxseed powder which contains Omega 3, 6, and 9 fatty acids that help with heart, brain, eye, and skin health, support the immune system, and elevate energy levels.

Vivo Life has aided digestion by adding turmeric and ginger, which reduce digestive issues and guard against inflammation in the body. All-In-One Meal also includes five types of beneficial gut bacteria and konjac fiber, a soluble fiber and prebiotic that absorbs water, which makes you feel full, helps with weight loss, lowers cholesterol, and better manages blood sugar.

We tested two flavors: Vanilla and Caramel Biscuit. Most of us really enjoyed the Vanilla, but some of our testers thought that the Caramel Biscuit tasted a little odd. There's also a Strawberry option, but we haven't tried it.

All-In-One Meal comes in two pack sizes: 291g (seven servings) and 1kg (25 servings). The powder comes in a plastic bag without a scoop, and is made in the UK by a factory powered by renewable energy.

How we test the best meal replacement shakes

All the meal replacement shakes have been tested by members of the Fit&Well team. While we've tested many other products, we excluded ones that did not provide optimal nutritional intake. We also avoided products loaded with artificial sweeteners, additives, fillers, or preservatives.

Every product here has been assessed to ensure it covers all the macronutrients (carbs, proteins, and fats) required by our bodies, and also provides a useful dose of micronutrients (vitamins and minerals) needed to regulate vital processes.

All the meal replacement shakes here are worthy of spending your money on, but some have better specific use cases than others. We have highlighted what they are with our 'best for' categories.

We evaluated each product for taste. That means checking to see if the flavor matches the label without being overly sweet or leaving an unpleasant aftertaste, and how smooth the shake feels when swallowed.

Frequently asked questions

Despite all the benefits for our health, fiber is one of the most overlooked nutrients, with many of us falling short of the recommended 30g per day.

“Fiber supports digestion, helps stabilize blood sugar levels and plays a key role in appetite regulation helping you feel fuller for longer,” nutritionist Emma Bardwell tells Fit&Well, “yet most of us only eat around 16-18g per day.”

It’s no surprise that trends like fiber-maxxing have started doing the rounds on TikTok, with experts calling for us to up our intake.

“A big part of the issue is that modern diets tend to rely heavily on convenience foods which are often low in fiber,” Bardwell explains. “There’s also been a strong focus on protein in recent years, which is important, but it’s sometimes come at the expense of fiber-rich foods.”

Knowledge around sources of fiber is part of the problem too. “Many people immediately think of salad when they think of fiber, but it’s also found in hitters such as chia seeds, raspberries, ground flaxseeds, avocados, peas, dates, passion fruit, pears, kiwis, almonds, oats, beans and lentils to name just a few,” Bardwell says.

One of the easiest ways to increase your intake is with a high-fiber breakfast—and thanks to Bardwell’s new porridge recipe you can get over half your daily target in one meal.

Bardwell, author of The Fibre Effect, is on a mission to close the fiber gap with recipes that support gut health and leave you feeling fuller for longer.

“This breakfast does a lot of things at once, without feeling complicated. It combines protein, fiber and plant diversity in one meal, which is a great way to start the day.”

It’s packed with around 27g protein and 15g fiber.

“The fiber here is doing double-duty. Soluble fiber helps slow digestion, support steadier blood sugar and feed beneficial gut microbes, while insoluble fiber adds bulk and supports regularity. That means you stay fuller for longer and your gut microbes have a feast.”

Here’s how to make Bardwell’s high-fiber, high-protein recipe.

Toasted Rye Porridge with Blackberry Chia Jam Recipe

Ingredients

• 30g rye flakes
• 200ml milk
• 1tsp cinnamon
• ¼tsp nutmeg
• 1 heaped tbsp ground flax
• 125g Greek yoghurt
• 1tbsp blackberry chia jam (taken from Emma Bardwell’s book The Fibre Effect)
• 1tbsp almond butter or other nut butter
• 1tsp maple syrup

Method

1. Simmer the rye flakes, spices and milk for 10-15 mins until cooked through.
2. Remove from heat, stir in the flax.
3. Tip into a bowl and stir through yoghurt, nut butter and chia jam.
4. Drizzle over the maple syrup and enjoy.

If you’re on GLP-1 medication, you’ve probably heard lots about how it works and what results to expect.

What you might have heard less about, is the knock-on effect GLP-1s can have on nutrition, and the impact on long-term health.

Recent research carried out by the University of Cambridge and University College London has raised concerns about the lack of nutritional advice and support for people using weight loss medication.

Registered dietitian Zoe Griffiths agrees. “Weight loss medications do not directly cause nutrient deficiencies. However, by reducing appetite, portion size and sometimes food variety, they can increase the risk of nutritional shortfalls over time if they aren’t properly supported.”

The nutrients most commonly affected include protein, fiber and micronutrients such as magnesium, iron and calcium.

Here Griffiths, who is also VP of Behavioural Medicine at digital health service Numan, tells Fit&Well about the nutritional risks those using GLP-1s need to consider—and what they can do about it.

1. Increase protein

Eating more protein is often recommended during weight loss to support muscle mass and metabolic health, helping you feel fuller for longer.

But for many people on GLP-1s, it can be tricky to meet high protein goals when appetite is low.

“My advice is to aim for a daily intake of 60–120g of protein,” explains Griffiths. “With a minimum of 60g per day though, requirements should ideally be calculated individually.”

She recommends having protein at every meal, and opting for a small-but-frequent approach to meals if needed. For example, have five smaller meals throughout the day as opposed to three large meals, if that feels unrealistic.

“Choose protein and fiber-rich foods, such as beans and pulses, to help support both muscle health and appetite regulation,” Griffiths suggests.

2. Boost fiber intake

Reduced appetite while using GLP-1s can lead to lower fiber intake, especially if you eat fewer fruits and vegetables than usual. This can lead to constipation and impact gut health.

“We all need around 30g of fiber per day, but many of us consume far less than that,” Griffiths says.

Boost your fiber intake by having a variety of fiber-rich foods at each meal, such as legumes, beans, wholegrains, vegetables, seeds and nuts.

“If you're struggling to meet your targets through food alone, fiber supplements such as psyllium can be helpful when introduced gradually and taken with adequate fluids to avoid constipation,” Griffiths explains.

3. Consider micronutrient supplements

A lack of micronutrients such as magnesium, iron and calcium can impact energy levels, immunity, bone health, cognition and overall wellbeing.

While supplements are usually only needed if there is a confirmed deficiency—and are never a replacement for a balanced diet—Griffiths suggests some might find magnesium and calcium supplements worth taking.

“For people experiencing constipation or poor sleep, magnesium might help,” she says. “Calcium intake may need to be supported if dairy or fortified alternatives are limited, but iron should only be supplemented when a deficiency has been identified with a professional.”

Working with a dietitian or registered nutritionist to identify deficiencies and create a personalized plan is best.

“Having a personalized plan which helps you find eating patterns that you can maintain long-term is the goal,” Griffiths says.

Protein is a vital macronutrient that our bodies chiefly use for maintenance, repair and growth. When mixed into a shake, the best protein powders are a convenient way to deliver the nutrient after a workout, or whenever we need to top up our protein levels.

As well as building muscle, protein can also help those looking to lose weight, as has the added benefit of increasing satiety levels, helping us feel fuller for longer, according to evidence from the British Journal of Nutrition. Ensuring you get adequate protein will also help to support your metabolism, immune system and hormonal balance.

While the best sources of protein are healthy whole foods, most of us find it difficult to do that within the 60-minute post-exercise window that gives optimal recovery. This is where protein powders come into their own, as they are convenient, easy to digest post-exercise, and can be consumed on the move.

The best protein powders are made without cheap fillers to bulk them out, are free from artificial ingredients, and contain quality sources of protein. Here at Fit&Well, we've tested a great number of protein powders, but the ones we've selected here are the very best of them.

If you're looking for female-specific options, see our buying guides to the best protein powder for women, and the best protein powder for weight loss. We also have a guide to the best meal replacement shakes.

Best protein powder overall

This super-refined product is the best protein powder for anyone looking to target lean muscle. A 30g serving contains 25g of protein, 90mg of calcium, and that's pretty much it. As a result, it's low in carbs and calories.

All the protein in Dymatize Nutrition ISO100 comes from whey protein isolate, so it’s great for those who have digestion issues with whey concentrate. The inclusion of hydrolyzed whey protein isolate means the protein gets absorbed rapidly too.

We enjoyed the taste during testing, which came without the overpowering sweetness you can get in some rival brands, even in the Birthday Cake flavor, which we expected to be sweet. It mixes pretty easily with liquids, although when stirred into oatmeal, unlike most protein powders, which work as a thickening agent, we found Dymatize actually had the opposite effect and made the porridge slightly runnier.

There are 10 different flavors to choose from, ranging from standard options like Strawberry and Chocolate to more imaginative ones, such as Orange Ice Cream and Chocolate Coconut. Tub sizes are large at 932g or 2,264g, which is great for bulk buying, but could be a lot of powder to get through if it turns out you aren't keen on that particular flavor.

Best budget protein powder

Myprotein Impact Whey Protein is a top choice for value. It provides a hefty 38g dose of protein per 60g serving, though that is twice the serving size of most of the options here, which means you get a lot more calories too.

The protein comes from whey concentrate (rather than the pricier isolate), which some people find causes bloating and digestive issues. There are minimal ingredients, although some of the options include artificial flavors.

There are a huge 40 different flavors to choose from and a range of sizes, from 250g to 5kg bags, the latter offering the best value. If you’re overwhelmed by the number of flavor options, there are sample packs containing up to eight different options to try before committing to a larger size.

We tested the Chocolate Smooth, which worked well with liquids and mixed into oatmeal. Our sweet-toothed testers also liked the Sticky Toffee Pudding flavor, while those who preferred something a bit simpler opted for Vanilla or Strawberry.

If you're looking to cut calories, there are better options in this guide. But if it’s just a straightforward, no-frills product you want, this could be the best protein powder for you.

Best plant-based protein powder

Form Performance Protein gives a hefty 30g of plant-based protein per 40g serving, plus a complete essential amino acid (EAAs) profile with 5g of branched chain amino acids (BCAAs) to aid muscle growth and maintenance. It also contains 6g of glutamine, a non-essential amino acid that can be deficient after intense exercise.

The protein blend is a mix of organic pea, brown rice, and pumpkin seed proteins. It also contains curcumin and black pepper, both of which have anti-inflammatory properties to aid post-workout recovery.

Some vegan powders can be on the grittier side, however, Form Performance Protein has a smooth texture and is easy to mix. Flavors are limited to just five options, but they are interesting combinations: Banoffee, Chocolate Hazelnut, Chocolate Peanut, Tiramasu, and Vanilla. We tested the latter, and it was on the sweeter end of the spectrum.

Form is a Certified B Corporation, which means the brand is committed to sustainable, ethical, and environmental standards. The packaging is plastic-free and compostable, so as well as being free from animal products, you're also getting a protein powder that has good eco and ethical standards all round. Zero plastic means you'll need to use a spoon or your own scoop though.

Best protein powder for weight loss

While Innermost The Lean Protein is our best protein powder for women, there is no reason men looking to lose weight should not consider it too.

In addition to 29g of protein per 40g serving, this powder comes with extra ingredients designed to promote fat loss. It contains 750mg of Acetyl L-Carnitine, a non-essential amino acid that plays a key role in energy production. Essentially, it helps process fat more efficiently as an energy source.

Additional ingredients include 'superfoods' linked to weight management and improved glucose control. A serving contains 500mg of pomegranate, 250mg of bilberries, and 500mg of yerba mate. You also get 1g of inulin per serving. Inulin is a prebiotic fiber that feeds beneficial gut bacteria.

Our testers really enjoyed the taste of Innermost The Lean Protein. It’s smooth and creamy, and blends easily with liquids. It only comes in three flavors though: vanilla, strawberry, and chocolate.

The best vegan protein powder for weight loss

With a decent 25g of protein per 30g serving, just 1.9g of carbs, 0.6g of fat, and a very low 89kcal calorie count, Vegan Wondershake is a fantastic option if you're looking to lose weight.

The protein blend comes from four different sources: pea, soy, pumpkin, and brown rice. Of the four, all but brown rice are technically complete protein sources containing all nine essential amino acids. I say technically, as pea and pumpkin are low in methionine and lysine. The four-ingredient blend means Vegan Wondershake still ticks all the amino acid boxes though.

It also has added DigeZyme—a proprietary blend of five digestive enzymes designed to help with vitamin and mineral absorption.

Vegan Wondershake is the smoothest-tasting vegan protein powder we have tried. It mixes easily to give a creamy texture when mixed with either water or plant milks. It's also a brand we would recommend if you have swallowing issues (one of our testers used it following throat surgery), as there's minimal cloying effect, which along with the super smooth texture, makes it really easy to get down.

We tested the Chocolate Caramel Biscuit and Banana Smooth flavors and really enjoyed them both. There are eight other options, ranging from Vanilla and Double Chocolate, to Chocolate Peanut Cookies and Strawberries and Cream.

Best low carb protein powder

Transparent Labs 100% Grass-fed packs in 28g of protein per 32g serving. It's also a great choice for anyone looking to manage their carbohydrate intake with only 1g of carbs, 1g of fat, and 120kcal.

The protein comes from 100% whey isolate, which is easier to absorb than whey concentrate. The minimal ingredients list includes natural flavorings, steviol glycosides (natural sweeteners) and sunflower lecithin (a natural emulsifier), so it is vegetarian and gluten-free.

We tested the Cinnamon French Toast flavor, which was delicious without being too sweet. We didn’t feel overly full after drinking it either. Some protein powders clog when mixed, but we didn't have any issues with 100% Grass-fed. It mixes really well to create a smooth-tasting drink.

The whey powder is made using dairy products from 100% grass-fed and hormone-free cows. While we're yet to test it, Transparent Labs also has an Organic Vegan option for those following a plant-based diet.

The whey isolate means it's easy on your stomach, there's minimal lactose, fat, and cholesterol, making this a well-rounded and nutritious, low-carb protein powder for supplementing your diet.

Best meal replacement protein powder

Vivo Life All-In-One Meal is one of the few meal replacement powders made with all-natural ingredients. A 40g serving provides 21g of protein, 5.2g of carbs and 4.4g of fat. That fat content may sound relatively high, but the majority of it comes from the golden flaxseed powder containing Omega 3, 6, and 9 fatty acids that help with heart, brain, eye, and skin health, boost energy levels, and support the immune system.

The protein comes from fermented yellow pea (for easier digestion), cold-pressed hemp, and pumpkin seed. The three ingredients combine to form a complete protein with all nine essential amino acids present.

Vivo Life has prioritized easy digestion by adding turmeric and ginger which reduce digestive issues and guard against inflammation. The powder also includes five beneficial gut bacteria along with Konjac fiber, a soluble dietary fiber and prebiotic that promotes satiety by absorbing water, lowers cholesterol, and helps manage blood sugar.

All-In-One Meal comes in three flavors: Vanilla, Caramel Biscuit, and Strawberry. We tested the first two and really enjoyed the Vanilla, but opinions differed on the Caramel Biscuit as some of our testers found it a little odd tasting.

Two pack sizes are available, 291g (seven servings) and 1kg (25 servings). All-In-One Meal comes in a plastic bag without a scoop, and is made in a factory powered by renewable energy in the UK.

How we test the best protein powders

Every protein powder featured in this guide has been tried and tested by members of the Fit&Well team. We have prioritized "clean" formulas, taste and nutritional benefits.

Clean ingredients: We have avoided products loaded with artificial sweeteners, additives, or preservatives.

Flavor profile: We evaluate each product for taste accuracy, checking to see if the flavor matches the label without being cloyingly sweet or leaving any unwanted aftertaste, and how smooth the shake feels when swallowed.

Texture and mixability: We test how well each powder dissolves in water, and milk (dairy and plant-based) to ensure a smooth, clump-free consistency.

Packaging: We assess the tub or bag for its overall environmental impact and ease of use.

Frequently asked questions

It’s no secret that drinking the odd glass of red wine can have positive health benefits, but did you know that a non-alcoholic equivalent could also do the same good?

Non-alcoholic red wine could help lower cholesterol just as effectively as the regular stuff, according to an expert in cardiovascular diseases.

Ioannis Zabetakis, associate professor in food chemistry at the University of Limerick in the Republic of Ireland, says both regular and non-alcoholic red wine contain polar lipids—molecules that contain fatty acid chains—that can help reduce inflammation, a key factor in cardiovascular diseases.

Polar lipids do this by boosting levels of HDL cholesterol—often labelled as “good” cholesterol—which protects the heart and arteries. These lipids are also able to get into the bloodstream more quickly than other types of fatty lipids, to reduce inflammation.

“People think cholesterol is bad, but that’s not the case,” says Zabetakis, author of Preventing Inflammation and Cardiovascular Diseases. He explains that while LDL or ‘bad’ cholesterol can build up in the arteries and increase the risk of heart-related diseases, HDL actually works to protect the heart.

He tells Fit&Well: “HDL is made up of cholesterol, proteins and polar lipids. When you have enough polar lipids from your diet, this helps HDL form properly and work efficiently to sweep up excess LDL cholesterol from the arteries, moving it to the liver to be removed.”

Drink moderately

One way to increase polar lipids and support heart health is by enjoying a moderate intake of red wine—either regular or non-alcoholic.

Zabetakis references the famous French paradox, explaining: “French people often eat plenty of cheese, butter, and red meat—foods high in saturated fat—but their rates of heart disease aren’t as high as you’d expect.

“One reason may be that they drink red wine regularly, which contains heart-protective compounds like polar lipids. It’s not a free pass to eat whatever you want, but it shows how certain foods and drinks can support heart health when enjoyed in moderation.

“My research has found that non-alcoholic red wine has the same amount of polar lipids as regular red wine. It may not taste quite the same, but it offers the same cardio-protective benefits as regular wine.”

He does go on to add: “As a general rule, we can’t live on wine, so it’s best to stick to general guidelines, and moderation is key. One to two glasses a day is fine.”

Other ways to increase HDL cholesterol

Other healthy habits to improve heart health and increase HDL cholesterol include exercise, maintaining a healthy weight, not smoking, and eating certain foods.

“We should all be eating more fermented dairy products especially yogurt—full fat is best— and kefir,” says Zabetakis. “Fatty fish including tuna, salmon and mackerel are also recommended, as is olive oil. And then a little bit of red wine, either regular or non-alcoholic to protect your heart.”

From protein-maxxing to intermittent fasting, with so much nutrition advice online it can be hard to know what’s actually worth trying.

It doesn't have to be so complicated though, according to registered nutritionist Emma Bardwell, who has created a healthy food plan that’s easy to follow.

“This isn’t about rigid rules but about creating a structure that supports appetite, energy and overall health,” explains Bardwell, author of The 30g Plan and The Fibre Effect.

Bringing together everything she’s learned in over a decade as a nutritionist, Bardwell’s created the 30-30-30 plan, which focuses on three simple targets:

1. 30g of protein a meal
2. 30g of fibre a day
3. 30 different plant foods across the week

It’s less about removing foods from your diet or tracking calories. Instead, shifting the focus to consistently meeting these three goals.

Bardwell’s plan is particularly helpful for women in midlife when hormonal changes impact appetite, body composition and energy levels.

“Protein supports muscle maintenance and satiety, fiber plays a key role in gut health, blood sugar regulation and appetite control, while plant diversity supports the gut microbiome,” she explains.

Taken together, these three principles can boost energy levels, keep you fuller for longer and support weight loss or weight management.

“It isn’t restrictive, but it naturally supports appetite regulation, and meals that are high in protein and fiber can reduce the likelihood of energy dips and cravings,” Bardwell adds.

What to do know before you try the 30-30-30 plan

When starting the 30-30-30 plan, increase fiber intake gradually to reduce the chances of digestive discomfort, particularly for those who are currently eating a low-fiber diet.

“Some individuals with certain gastrointestinal conditions may need to tailor fiber intake more carefully too, so a personalised approach can be helpful in those cases,” says Bardwell.

Otherwise, the 30-30-30 principles can be adapted to dietary needs.

“Those who are gluten intolerant, dairy-free, vegetarian or vegan can easily make it suit their lifestyle,” Bardwell says.

Keeping your cupboards full with staples high in protein and fiber is the key to success when it attempting to follow this plan. To help, Bardwell has shared a starter shopping list.

Bardwell’s 30-30-30 plan shipping list

Kitchen cupboard staples

• Tinned beans, chickpeas and lentils
• Jumbo oats
• Wholegrains like brown rice or quinoa (precooked pouches are great for convenience)
• Variety of nuts and seeds (e.g. sesame, pumpkin, sunflower)
• Tinned fish (e.g. sardines)
• Olive oil
• High-fiber crackers

Fridge and freezer staples

• Greek yoghurt, or soya yoghurt for a high-protein plant-based alternative
• Eggs
• A carton of egg whites for extra protein
• Leafy greens (e.g. rocket, spinach, mixed salad leaves)
• Tofu, chicken breast or fish
• Milk or a plant-based alternative (choose the fortified options)
• Frozen vegetables (e.g. edamame, peas)
• Frozen berries

Whether you’re on a weight loss journey or just looking to improve your wellbeing through nutrition, you might find yourself spending a lot of time thinking about what you should eat and when to eat it.

But, according to registered dietitian Clementine Vaughan, considering how you eat is also important.

“On social media, you will see everyone trying to convince you to focus on what you should eat or drink, and which supplements to take—but rarely do they discuss how you’re eating,” Vaughan tells Fit&Well.

According to Vaughan, eating too quickly is one of the most common causes of bloating after meals and is often overlooked.

While what you put on your plate is important, rushing through a meal can increase the amount of air you swallow with each bite, leaving you feeling bloated.

It also means you’re less likely to chew properly, which is an essential way your body prepares your digestive system for food.

“Eating too fast doesn’t give your digestive system time to prepare and process, so you might eat more and feel overly full 15 to 20 minutes after your brain catches up with your gut,” Vaughan explains.

By simply slowing down, you can improve your gut-brain connection and eat more intuitively. “This will help you notice when you’re feeling full enough and not overeat,” says Vaughan.

Plus, unlike dietary advice that might recommend particular foods or supplements that might be costly, this simple hack costs nothing.

All you need is an awareness of how you’re eating, and to remind yourself to slow things down.

Of course, that’s easier said than done.

Building a new habit takes time and practice, so here are Vaughan’s go-to techniques for adopting this into your everyday life.

Five simple ways to slow down eating

1. Put your cutlery down between bites. Sometimes the simplest techniques are the most effective—and this one really works. Set your knife and fork down until you’ve swallowed your mouthful to naturally slow down eating.
2. Sip between mouthfuls. Another easy way to create a natural pause during your meal is to sip water slowly. Choose plain water over sodas because carbonated drinks could impact bloating.
3. Count your chews. Aim to chew each mouthful 20 to 30 times. If that feels tricky, even a small increase to your current habit can strengthen the gut-brain connection and make you more mindful of how you’re eating.
4. Set a timer. Challenge yourself to make meal times longer until it becomes a habit. Start with 15 minutes and extend it to 30 minutes as you get used to it.
5. Ditch the screens. It’s easy to eat quickly when watching TV or scrolling on your phone because the distraction pulls your attention and awareness away from the meal itself. Practice keeping mealtimes device-free.

I’ve tried plenty of recipes from social media, so I know they can be a bit hit and miss. The dense bean salad, however, is a winner every time—it’s easy to make, nutritious and is a great dish to meal prep.

It’s been so popular that its creator, Violet Witchel, also known as Dense Bean Salad Girl, is set to release her first cookbook with Harper Collins in 2027. Ahead of the launch, Witchel shared the recipe for the sundried tomato dense bean salad with Fit&Well.

“This is my most popular dense bean salad, and for good reason,” says Witchel. “It’s mild but still really flavorful and bright, with tons of crunchy texture that makes it satisfying to eat. It’s also naturally high in fiber and plant-based protein from the beans, which helps support digestion and keeps you full longer.”

The recipe is a great make-ahead meal. “The beans soak up the dressing as it sits,” says Witchel, “so the flavor gets even better throughout the week. Since there are no leafy greens, it holds its texture really well and doesn’t get soggy. Using a sharp knife when prepping helps keep the vegetables from getting mushy.

“It keeps in the fridge for four to five days. I also recommend storing it in airtight containers, ideally portioned out, to keep it as fresh as possible.

“I love these deli containers: they’re reusable and you can put them in the dishwasher, but if you break one or your kid takes them to school in their lunchbox and they mysteriously never come home, it’s no big deal because they’re like 20 cents each.”

Sundried Tomato Dense Bean Salad Recipe

Makes 6-8 16oz servings

Ingredients

For the salad

• 1 shallot
• 1 bunch parsley
• 1 orange bell pepper
• 1 yellow bell pepper
• 16oz cherry tomatoes
• 4 leaves of basil
• 6oz pepperoni
• ½lb smoked chipotle chicken
• ½ cup of drained sundried tomatoes
• ½ cup of drained artichoke hearts
• 1 can white beans
• 1 can chickpeas
• 1 16oz container of mini mozzarella balls in water (drained)

For the dressing

• 2tbsp sundried tomato oil
• ¼ cup garlic olive oil
• ¼ cup red wine vinegar
• 1tbsp Italian seasoning blend
• Big pinch of sea salt
• 1tsp Dijon mustard
• Juice of 1 lemon

Method

1. Finely mince the shallot. Core and dice the bell peppers. Mince the parsley and basil. Slice the tomatoes in half.
2. Roughly chop the pepperoni and chicken.
3. Drain the sundried tomato oil off the sundried tomatoes and set it aside. You want to save two tablespoons of oil to add to the dressing.
4. Roughly chop the drained tomatoes and artichoke hearts.
5. Rinse and drain the beans and mozzarella balls.
6. Add the shallots, bell peppers, parsley, basil, cherry tomatoes, pepperoni, chicken, beans and mozzarella to a big bowl.
7. In a small separate container, mix together the sundried tomato oil, olive oil, red wine vinegar, lemon juice, Italian seasoning, sea salt and mustard. I love to use a milk frother to mix the dressing and make it super creamy and smooth.
8. Pour the dressing over the salad mixture and toss till everything is evenly coated in the dressing.

To serve: “I love to eat this salad in a warmed-up wrap,” says Witchel.

Seemingly, everyone has nutrition advice to offer these days, which, while I’m sure it’s all well-meaning, tends to be contradictory, which can leave you feeling confused and overwhelmed.

Who to trust? That’s an easy one. Trust dietitians, or to give them their formal US title, registered dietitian nutritionists, RDNs for short.

To call yourself a dietitian in the US you need, according to the Academy of Nutrition and Dietetics, “a minimum of a graduate degree from an accredited dietetics program and [to have] completed a supervised practice requirement, passed a national exam and continue professional development throughout their careers."

One of the perks of my job is that I get a lot of face time with dietitians, and I can ask them for their best (and least gimmicky) advice to help make healthier dietary choices.

In this instance, I asked registered dietitian Amy Shapiro, who is also lead nutritionist for ButcherBox, to share her top nutrition tips.

She gave me four simple tips to improve your diet.

1. Don’t worry about “maxxing”

If the “fibermaxxing” and “proteinmaxxing” trends have passed you by, I envy you.

Social media has been awash with influencers encouraging their audiences to eat as much of each essential nutrient as possible.

This can mean that those who are partaking in the trends are often going beyond the daily recommended amounts of fiber or protein—depending on which “maxxing” they’re doing.

“Instead of obsessing over extreme targets, aim for balance,” says Shapiro, who says making sure you have sources of both fiber and protein with each meal should be enough.

She adds: “Protein supports muscle, metabolism and blood sugar, while fiber supports gut health and fullness. Meals that include both fiber and protein tend to support steadier energy and fewer cravings.”

2. Stock up your freezer

Life is busy, and can often get in the way of healthy eating. This is why the freezer is your friend.

“Frozen proteins, vegetables, fruits and grains make nutritious meals faster and more accessible,” says Shapiro. “The freezer keeps food fresh and maintains nutrient density.”

She also points out that keeping your freezer well-stocked can help you to reduce food waste, saving you money in the long run.

Plus, freezing meals ahead of time can help you to make better eating choices, making it convenient to reheat a healthy meal.

“I recommend keeping frozen proteins like grass-fed beef, sustainably caught seafood and organic poultry in the freezer, so easy meals are accessible,” she adds.

3. Include variety in your protein sources

A healthy body needs a multitude of nutrients and the best way to provide that is through a varied diet.

Shapiro suggests rotating protein sources like “fish, poultry, lean meats, eggs, dairy, legumes, tofu and tempeh”.

This will not only help to ensure that you are getting a variety of vitamins and minerals but it will also keep your meals interesting.

Remember that canned fish, tinned beans, packet grains and frozen meats can make varied options more accessible.

4. Eat more whole foods

We all know that ultra-processed foods are far from perfect, so choose natural or minimal processing where possible.

“I recommend prioritizing whole foods, including quality proteins, vegetables, fruits, wholegrains, beans, nuts and seeds,” says Shapiro.

“Whole foods are amazing building blocks for healthy meals and snacks, and with a little pre-planning, you can have these items ready to eat just as simply as reaching for packaged goods.”

In my work as a qualified nutrition coach, I often ask clients to list their favorite vegetables to help me devise their eating plans—and there’s one food that has never come up: the cabbage.

I can’t say I blame them. Personally, I find the taste of cabbage a bit bland and other than enjoying it in coleslaw, I don’t really know how to cook with it.

Plus, because I struggle with digestive issues, I tend to avoid it. Cabbage contains sulfur-rich, hard-to-digest sugars which can cause gas, bloating and diarrhea for people with sensitive stomachs or IBS.

That’s not to say cabbage can’t also be beneficial for the gut. The high-fiber content makes it great fodder for gut bacteria, and it’s perfect for fermenting into kimchi and sauerkraut.

It also contains nutrients that can help reduce inflammation, and support the immune system, and bone, brain and heart health.

Despite all these nutritional qualities, the leafy green vegetable has never really taken center stage—unlike its cruciferous cousin, the cauliflower. But that might be about to change if trend forecasters are to be believed.

The reliable Pinterest Predicts report, from the visual discovery social media platform, has named cabbage as its vegetable of the year for 2026.

And Pinterest is not alone with its cabbage crush. Fashion magazines such as Vogue and top chefs are also backing cabbage.

In an attempt to get on board with the trend, I decided to cook a cabbage dish. I chose the Hispi cabbage gratin recipe from plant-based, wholefood meal kit company Planthood. This recipe uses a pointed cabbage, also known as sweetheart cabbage, which has a conical shape, light green leaves and a slightly sweet taste.

How to make the Hispi cabbage gratin recipe

If you subscribe to Planthood meal kits then many of the sauces come ready made for ease. However, this Instagram post shows how to make the full recipe at home so you can give it a try wherever you are.

The recipe boasts a huge 42g of protein, 20g of fiber and 50g of healthy carbs.

What I thought of the Hispi cabbage gratin

I’ll be honest, I wasn’t exactly expecting to be wowed. The meal is largely based around segments of a pointed cabbage covered in sauce, and a handful of other ingredients—tempeh and parsley—that look like they’re acting more as garnishes.

Plus, who just eats half a cabbage for dinner? I shared the dish with my sister and despite Planthood’s macro breakdown, I was worried we’d both go hungry.

I stand corrected. The Hipsi cabbage gratin was delicious and super filling—we almost didn’t finish the dish between us.

The cashew nut sauce is creamy and does a great job of replacing a traditional cheese sauce, while the marinated tempeh adds a tangy taste to each bite.

As for stomach issues, I surprisingly had no problems at all. There was no disturbed sleep and I even woke up feeling refreshed and with less bloating than usual.

I’m looking forward to making it again and plan to look up other cabbage recipes, too.

More people than ever before are interested in improving their gut health. In my work as a qualified nutrition coach, I’m often asked if fermented foods are the only way to keep the gut functioning at peak performance. The simple answer is no.

While fermented foods and drinks like yogurt, kimchi, miso, kombucha, sauerkraut and kefir have become very trendy—and rightfully so, as they contain gut-friendly probiotics (live microorganisms) that support your microbiome (your body's entire community of microorganisms) and aid digestion—they’re not the only way to a healthier gut.

Plenty of common, everyday foods—most seeds, nuts, legumes, fruits and vegetables—contain beneficial nutrients like fiber, polyphenols and prebiotic content that help good gut bacteria thrive, while keeping your gut lining healthy and waste moving properly through your digestive system.

So if you’re not keen on fermented foods—because not everyone loves the taste of sauerkraut—here are five other gut-healthy foods to add to your diet.

1. Black beans

Most beans are gut-friendly, and black beans are an outstanding choice. They’re high in resistant starch, which passes through the digestive tract undigested to feed beneficial bacteria and improve microbial diversity.

They also help reduce inflammation, support a stronger gut lining and promote regularity.

Add black beans to: salads, chilli dishes and fajitas—if you have digestive issues, you can still eat beans but stick to smaller portions.

2. Raspberries

The beneficial bacteria in your gut love feeding on fiber, and raspberries are packed with the stuff. A cup of these tasty red berries delivers around 8g of the daily recommended 30g of fiber, which also helps regulate bowel movements.

Raspberries are also rich in prebiotics—more food for microbes—and can be a low-FODMAP food when eaten in smaller servings (around 60g or a third of a cup), so can be enjoyed by those who suffer from digestive problems such as irritable bowel syndrome (IBS).

Add raspberries: to your next breakfast bowl or smoothie.

3. Ground flaxseed

A rich source of dietary fiber, ground flaxseeds can help increase good bacteria numbers. Studies show that regular flaxseed intake can help prevent and treat constipation, while supporting hormone balance.

Add ground flaxseeds: to overnight oats or fruit smoothie—if you’re new to ground flaxseeds, start with a single spoonful while your gut adjusts.

4. Bananas

Bananas are fiber-rich and contain inulin, which stimulates good bacteria growth. They’re also a good source of prebiotics, vitamin C, B6, magnesium and potassium, helping to reduce gut inflammation. When eaten unripe, bananas are low FODMAP, making them a good option for those with digestive issues.

Add: to breakfast bowls, smoothies and pancake dishes, or eat as a dessert with peanut butter.

5. Spinach

Leafy greens like spinach offer multiple gut benefits. The high fiber content of spinach fuels good bacteria while keeping you regular.

Spinach provides dietary magnesium, which supports healthy muscle contractions in the digestive tract, while its high water and fiber content help keep things moving.

Add spinach: to almost any dish, from smoothies and soups, to salads and stews.

When I first started running, I would often skip a post-workout snack.

Sometimes, it was because I was in a rush, but mostly, it was because I thought eating straight after a workout would ruin all my hard work.

Now, I know how wrong I was. However, it seems I’m not the only one who has felt this way.

“Many beginners under-eat after workouts because they’re worried about ‘undoing’ their effort,” explains Cara Shaw, a women's health nutritional therapist.

“In reality, under-fuelling can increase cravings later in the day, disrupt hormones (especially in women), and slow recovery.”

What I quickly learned is that after exercise, refueling is essential. “It’s not about protein shakes and perfection,” explains Shaw. “It’s about supporting your body so you feel energised rather than exhausted."

There are four main reasons why refuelling post-workout is important, according to Shaw:

1. Replenishing carbohydrates to restore energy.
2. Providing protein to support muscle repair.
3. Rehydrating, especially if you’ve been sweating.
4. Stabilising blood sugar to support your nervous system and to avoid any crashes.

“If you've done moderate-to-intense exercise, particularly strength training, cardio classes or anything longer than 45 minutes, you will likely have used up some glycogen, created small amounts of muscle breakdown and activated your nervous system,” Shaw explains.

Needing all the inspiration I can get, I asked Shaw for her favorite post-workout snack.

“My Greek yoghurt recovery Bowl is always my go-to,” she tells Fit&Well. “This bowl gives me around 15–20g of protein, plus fibre, healthy fats and carbohydrates.

“It’s a balanced snack—and the key is to think about nourishment, not restriction.”

Cara Shaw’s Greek Yoghurt Recovery Bowl Recipe

Ingredients

• ¾-1 cup Greek yoghurt
• A handful of berries
• 1tbsp chia seeds or flaxseed
• 1tsp maple syrup
• 1tsp nut butter
• Optional: sprinkle of cinnamon or cacao

Method

• Mix the ingredients in a bowl.

While refueling is important, Shaw stresses that recovery starts before you even begin to train.

“Going into a workout under-fueled can spike stress hormones and leave you feeling shaky, ravenous or drained later—especially if you train first thing in the morning on an empty stomach or just coffee,” she says.

“A banana with nut butter, yoghurt with berries, or a slice of toast can make a huge difference to energy and performance,” she says.

For a long time, fiber has been an underrated nutrient, but it’s starting to steal some of the limelight from protein—and for good reason.

Benefits of a fiber-rich diet include improved digestion and blood sugar regulation, better heart health and gut health.

Experts suggest eating between 25 and 30g of dietary fiber every day, but most adults fall short of the recommended amount.

While fibermaxxing has been trending on social media for several months, and it’s great to see people trying to pack more fiber into their diets, there’s more to it than just eating more—variety matters as much as quantity.

That’s easier said than done, but one good reason to branch out a little is cost. If you focus on eating seasonal foods you may be able to make smart savings while expanding your sources of fiber.

As we’re in the depths of winter (in the northern hemisphere at least), I asked registered dietitian Jordan Langhough to share her top five fiber-rich foods that are in season. If you want some inspiration on how to serve them, she’s shared her favorite recipes, too.

1. Legumes

Beans and lentils are the best-known legumes, but peanuts are also members of this high-fiber family.

“Legumes are known for being rich in fiber, protein, and packed with nutrients,” says Langhough. “Legumes provide digestion support, blood sugar balance, and heart health.”

You can buy them canned, dried, frozen or fresh, with canned and dried varieties lasting longest in the pantry.

Fiber content: 1 cup of boiled red lentils contains 16g of fiber, while white kidney beans contain around 11g, other beans and lentil types contain different amounts depending on the variety.

Langhough’s favorite way to eat them: “Add beans and lentils to a one-pot chili that also includes additional protein sources such as lean beef, turkey or chicken and a variety of vegetables,” she suggests. “You may even forgo the animal protein option and just include beans and lentils as the sole protein source. In my opinion, chili is the best warm meal for winter weather.”

Additional benefits:
“In addition to fiber, legumes are also rich in key nutrients like iron, folate, magnesium, potassium, and zinc, which support energy production, heart health, immune function, and blood pressure.”

2. Kale

Kale is in season from fall through to spring and will be cheapest at this time, although you can find it in most supermarkets year-round. It lasts up to five days in cold storage and can be used as a swap-in for your summer salad greens, like arugula and watercress.

“Kale is a leafy green powerhouse that holds up well to heat, making it ideal for warm dishes,” says Langhough. “One cup provides a meaningful amount of fiber along with vitamins A, C, and K.”

Fiber content: 1 cup of cooked kale has 2.6g of fiber

Langhough’s favorite way to eat it: I love adding kale to soups, like a homemade Zuppa Toscana soup.

Additional benefits:
“Kale is a great source of iron and antioxidants. It’s a solid option for those who are plant-based and want to consume more iron.”

3. Oats

Oats contain soluble fiber, which is a type of fiber that dissolves in water and forms a gel-like substance in the gut,” says Langhough.

“When we eat foods rich in soluble fiber, it slows down digestion, which helps keep blood sugar levels steadier and makes you feel full for longer.”

She adds: “This gel also binds to cholesterol in the gut and helps carry it out of the body, which is why soluble fiber helps improve cholesterol levels and overall heart health.”

Fiber content: 1 cup of cooked oats provides 4g of fiber.

Langhough’s favorite way to eat them: “Oats are most commonly enjoyed as oatmeal. However, I like to make baked oatmeal and add whole oats to baked goods for an extra boost of fiber,” she says.

Additional benefits:
“Oats help lower LDL cholesterol, support blood sugar control, and promote satiety.”

4. Winter squash

“Winter squash includes butternut squash, acorn squash and delicata squash,” says Langhough. “These squash varieties are naturally high in fiber and provide many nutrients to warm winter meals, with complex carbohydrates for steady energy.”

It’s harder, thicker skin makes it tolerant to cold weather, and it will store at ambient temperatures for several months. You can also roast the seeds for a high-fiber snack.

Fiber content: 1 cup of cooked winter squash can provide 4-7g of fiber depending on the variety.

Langhough’s favorite way to eat it: “Roast cubes of squash with olive oil and spices for an easy side. Use an immersion blender to make a creamy squash soup, or cube squash and add to a stew, such as this squash chickpea and lentil Moroccan stew.”

Additional benefits:
“Winter squash is rich in beta carotene which supports immune health,” says Langhough. “This is vital in the winter months when cold and flu season is in full effect. Beta carotene also supports skin and eye health.”

5. Cabbage

“Cabbage is a budget-friendly, fiber-rich vegetable that’s in season during winter and holds up well to cooking,” says Langhough.

Cabbage has a long shelf life, lasting a month or two in the fridge. If the outer leaves have wilted, peel these off and the rest of the cabbage should be good to use. You can also buy frozen, pre-shredded cabbage for convenience.

Fiber content: 1 cup of cooked cabbage has 4g of fiber.

Langhough’s favorite way to eat it: Sauté your cabbage and add it to a stir fry, like this moo-shu pork bowl.

Additional benefits:
“Cabbage contains compounds that support gut health, along with vitamin C and antioxidants,” says Langhough. She recommends cooking your cabbage to make it easier to digest.

Trialing new medication can be challenging, even if the benefits outweigh the side effects. I recently discovered this firsthand when I started taking ADHD medication.

It’s reported that about 80% of people on ADHD (stimulant) medications experience reduced appetite, and it turns out I’m in that majority.

Registered dietitian Avery Zenker explains that appetite changes can happen to anyone, and not just as a response to medication.

“Ideally, the body is properly communicating hunger signals and we’re accurately hearing them,” she says. “However, there are many situations where appetite isn’t aligned with what the body needs.”

I asked Zenker how she approaches managing clients with reduced appetites.

“What works best is different for different people,” she says. “You may need to play around with different strategies to find what works best for you.

“Try having small, frequent meals. Try different textures and flavors. Go shopping and look for some new snacks/foods that interest you, or try something new at a restaurant that you think you would like.

“Usually, the main goal is to maximize intake of calories, protein, vitamins and minerals. You want the most bang-for-the-buck with the foods you do eat.”

Should I be making myself eat when I don’t want to?

My main problem with having a reduced appetite is that often I’ll put food in my mouth and not want to swallow it. Even foods I usually love can be unappealing.

I asked Zenker when I should start to worry, and look at potential intervention.

“In the short-term, it’s usually fine to eat less when you don’t feel like it, assuming that your appetite will return,” says Zenker.

“However, chronic low appetite often requires an intervention to help you eat even if you don’t feel like it.”

She explains that the main risk of low appetite is that you may experience unintentional weight loss or nutrient deficits.

“The malnutrition risks of some short-term low appetite are small, but the risk increases with higher duration and severity of reduced appetite,” she says.

How can I increase my appetite?

“Addressing the root cause of low appetite is ideal, if possible. If not, then there are a number of strategies that can help optimize food and nutrient intake when appetite is low.”

In my case, the choice is between being effectively medicated for ADHD and having a healthy appetite, and I choose well-managed ADHD symptoms. So, what strategies can I try to get the most out of my meals?

“Be gentle with yourself,” says Zenker. “Don’t let perfect be the enemy of good.”

“If it feels like too much energy to decide what the perfectly nourishing food would be for you at the moment, it’s okay to choose what sounds appetizing.”

Where possible, Zenker advises opting for foods that are rich in the nutrients the body needs for energy and good health, but if you’re more likely to eat something which just tastes good, that’s better than nothing.

“Try to choose foods that you know will make you feel good,” she says. “Focusing on foods that are appealing is one of the best ways to maximize food intake when appetite is low.”

Beyond that, Zenker shared eight tips for increasing the value of your meals so that you get the most out of what you eat, even if you’re eating less.

1. Aim for variety

Consuming each macronutrient as well as a wide range of vitamins and minerals is very important, especially when you’re eating less than usual—and this comes from a varied diet. Try to consume fruits, vegetables, wholegrains and legumes where possible.

“Aim to eat a variety of foods to get a wide array of different nutrients. If you have a condition that requires particular eating patterns or increases your need for a certain nutrient, that should be a key focus,” says Zenker.

2. Strike a balance between calorie density and nutrient density

“Nutrient-dense means a food is higher in nutrients like vitamins and minerals. Calorie-dense means that a food is high in calories,” explains Denker. “Eating too many foods that are high in calories and low in vitamins and minerals can lead to nutrient deficiencies even if you’re meeting calorie needs.”

The reverse is also true.

“Eating too many nutrient-dense, low-calorie foods can fill you up so much that you’re not eating enough calories,” she says.

She recommends finding a balance between the two.

“Malnutrition isn’t just about calories or weight loss. You can be eating enough calories, but still be malnourished.”

She suggests choosing more foods that are both high in calories and nutrient-dense.

Some examples include:

• Protein shakes and nutrition supplement shakes
• Avocado
• Nuts, such as almonds, peanuts and cashews
• Seeds, such as pumpkin seeds, hemp seeds and sunflower seeds
• Peanut butter, almond butter and tahini
• Smoothies
• Eggs
• Granola
• Dried fruit
• Potatoes and sweet potatoes
• Yogurt, Greek yogurt and kefir
• Dark chocolate
• Olives
• Canned coconut milk
• Tofu and tempeh
• Wholegrain bread, bagels, tortillas and flatbread
• Chicken, turkey and fish

3. Build your meals around protein

“Protein is especially important to help prevent muscle loss,” says Zenker.

However, protein is also very filling—most weight loss tips start with the advice to eat more protein to keep yourself satiated. So again, there is a balance to be struck.

“You want to make sure you’re getting enough, but not so much that it limits total food intake,” says Zenker. “It can be helpful to structure meals by starting with a protein source, then adding in carbohydrates and fats.”

4. Choose your fiber sources carefully

“You still want to get fiber in your diet, but you may want to avoid high volumes of fiber-rich, low-calorie foods,” says Zenker, warning about how easy it is to feel full on fiber-rich foods. She recommends higher-calorie foods, like avocados, nuts, seeds and beans instead.

“Make food swaps for foods with more calories, but that aren’t as filling,” says Zenker. “For example, instead of oatmeal, have granola, which fills you up less for more calories.”

5. Try liquid meals

“Often, drinks are better tolerated than foods and they’re also a great way to pack in a lot of nutrients and calories,” says Zenker.

She recommends smoothies as a nutrient-dense, energy-dense beverage.

6. Stick to set mealtimes

“Try mechanical eating,” says Zenker. “This is when you plan specific times to eat, and eat because it’s time to eat. Make note of when your appetite is best and try to eat more at those times.”

Zenker also suggests reframing your view of food and treating it as medicine, rather than fuel. “Take a spoonful of olive oil or a shot of protein shake if it helps,” she says.

She also recommends you look at your mealtime setup. “Try to make sure you’re relaxed while eating and not in a rush.”

7. Supplement energy-dense foods

Zenker suggests mixing energy-dense food into your meals to increase the calorie content. For example, try adding peanut butter to oatmeal or coconut milk to soup.

“Find sauces and spices that you enjoy adding to foods,” she says. “This will not only make foods tastier and more appetizing, but sauces can also be a good source of calories and nutrients.”

8. Prioritize some micronutrients

The main thing I’ve been worried about with a reduced appetite is nutrient deficiency. It can be hard to spot, and sometimes symptoms of deficiency can be mistaken for another problem.

While all vitamins and minerals are important, Zenker says that you should prioritize iron, calcium, magnesium, vitamin A, vitamin C and B vitamins.

“Vitamin and mineral supplements can help improve micronutrient intake in individuals with a suppressed appetite,” she says.

As a busy working mom I’m always looking for quick and easy high-protein recipes that are tasty and filling. This is something Los Angeles-based nutritionist and certified hormone specialist Paige Lindgren knows all about. Her upcoming cookbook Sync & Savor (out April 14) features balanced, high-protein meals that are designed to support energy levels, hormonal shifts and overall wellbeing.

She’s shared three of her favorite fast and filling recipes that are high in protein and easy to make. Dig in.

Coconut aminos salmon bowl

A fast, protein-rich dinner that feels satisfying but not heavy. Coconut aminos are somewhat similar to soy sauce.

“Salmon provides high-quality protein and healthy fats,” says Lindgren, “and using microwave rice keeps the prep time to a minimum. It’s an easy, balanced bowl that feels nourishing and energizing.”

Ingredients

Serves 2-3

• 1lb salmon, cubed
• 2-3tbsp coconut aminos
• 1 bag organic frozen microwave rice
• Sliced cucumber, portion to suit
• Avocado, portion to suit

Optional veggies: shredded carrots, sautéed spinach or edamame

Method

1. Toss salmon cubes in coconut aminos.
2. Cook in a skillet over medium heat for 6-8 minutes until cooked through.
3. Microwave rice according to package instructions.
4. Divide the rice, salmon and veggies between bowls, and drizzle with extra coconut aminos.

Simple quinoa chickpea salad

“Quinoa and chickpeas provide plant-based protein and fiber, making this salad filling and also good for regulating blood-sugar levels,” says Lindgren. “It’s great for meal prep and requires minimal cooking.”

Ingredients

• 1 cup cooked and cooled quinoa
• 1 can chickpeas, drained and rinsed
• Chopped parsley
• Diced cucumber
• Diced red bell pepper
• Olive oil
• Salt and pepper

Method

• Mix all ingredients in a bowl and season to taste.
• Serve immediately or refrigerate for later.

Greek yogurt chicken salad—hold the mayo!

“Greek yogurt boosts protein while keeping things lighter than mayo, and the chicken adds lean, filling protein,” says Lindgren. “This comes together in minutes and is great served with crackers, in a wrap, or over greens.”

Ingredients

Serves 3-4

• 2 cups cooked shredded chicken (rotisserie chicken works great)
• ½-¾ cup plain Greek yogurt
• 1 celery stalk, finely chopped
• 2-3tbsp chopped dates or raisins
• 1-2tbsp Dijon mustard
• Salt and pepper to taste

Optional add-ins: chopped walnuts or almonds, fresh dill or parsley

Method

1. Mix all ingredients in a bowl until well combined.
2. Adjust seasoning to taste.

I’m always telling my personal training clients to eat more protein. It helps rebuild and strengthen muscles after exercise, and it’s also naturally filling—providing slow-release energy, which is helpful for curbing snacking and preventing blood sugar crashes.

If you’re in the perimenopausal camp like me, protein can be a useful tool to help with many of the hormonal shifts and symptoms that come with this period of life.

According to Paige Lindgren, a Los Angeles-based certified hormone specialist and holistic nutritionist whose upcoming cookbook Sync & Savor is out this April, getting enough protein is one of the most “impactful and underrated things women can do to feel better day to day.”

“Protein gets talked about a lot in the context of muscle or weight loss, but for women, it plays a much bigger role than that,” Lindgren tells Fit&Well.

“It’s the most satiating macronutrient. It slows digestion, keeps food in the stomach longer and sends stronger fullness signals to the brain than carbs or fats alone.”

Lindgren explains that when protein intake is low, the body can struggle to produce and regulate hormones involved in metabolism, stress response and blood sugar balance.

“Hormones are essentially chemical messengers, and many of them rely on amino acids—the building blocks of protein—to be made and function properly,” she says.

“Protein also helps keep blood sugar stable. When blood sugar spikes and crashes, it puts extra stress on hormones like insulin and cortisol (the stress hormone).

“When you add protein to meals, it slows digestion, reduces those mood swings and creates a much more hormonally supportive environment.”

How perimenopausal women could benefit from increased protein intake

“Many perimenopausal women benefit from eating more protein because when estrogen fluctuates it commonly leads to changes in muscle mass, insulin sensitivity, appetite and energy,” says Lindgren.

“Protein helps preserve lean muscle—which naturally declines with age—and supports metabolic health as the body transitions.

“By stabilizing blood sugar, it helps reduce crashes and irritability. By supporting muscle, it keeps metabolism more resilient,” she says.

“Plus, eating enough protein can also help with the fatigue that often shows up during this phase. While protein needs are individual, many women feel noticeably better when they eat it with every meal instead of it just being an afterthought.”

Protein can help keep energy levels stable

For those of us feeling exhausted, lack of protein can make matters worse.

“When energy is consistently low, the body looks for quick fixes. This often shows up as cravings for sugar, caffeine or ultra-processed foods,” Lindgren explains.

“Low energy can also make it harder to cook nourishing meals, move your body or keep up with healthy routines, creating a cycle that’s tough to break.”

And repeated energy dips have consequences, contributing to “blood sugar dysregulation, weight gain and burnout.”

Lindgren says: “Eating enough protein helps prevent this by keeping energy more stable and reducing reliance on short-term stimulants or comfort foods.”

How much protein is right?

Lindgren explains that protein needs differ. “Factors like body size, activity level, age and hormonal status matter more than gender alone,” she says.

“Many women tend to underestimate how much they need. When it comes to perimenopause, protein isn’t just about macros or aesthetics. It’s a powerful tool for feeling more balanced, resilient, and energized in everyday life.”

But, she adds: “Protein doesn’t need to be complicated or tracked obsessively. Simply prioritizing a quality protein source at each meal can make a noticeable difference in hormones, appetite and energy within weeks.”

Lately, I’ve been experimenting with making more balanced versions of some of my favorite comfort foods and enchiladas were top of my list. I love the warmth and subtle spice of a good chicken enchilada, but that much melted cheese doesn’t exactly align with my health and fitness goals. That’s why I came up with this still very creamy, but higher-protein, lower-carb version.

The key to this recipe is using Greek yogurt and cottage cheese to add richness and protein rather than fat. By combining shredded chicken with your favorite enchilada sauce, a few spices, the yogurt, and cottage cheese you get a filling that’s packed full of flavor. I ate this meal for lunch and dinner a couple days in a row and didn’t grow tired of it.

I also love how easy this one-pan recipe is to pull together. It uses simple ingredients and is quick to make with no chopping. It’s easy to reheat and taste even better the next day.

I nearly always have cottage cheese, Greek yogurt, shredded mozzarella and chicken on hand, which makes these an easy repeat dinner. I used carb balance tortillas but you can use whatever tortillas will help you achieve the macro content that best suits your lifestyle.

High-protein chicken enchilada recipe

This recipe makes four large enchiladas. I used the recipe creator feature in the MyFitnessPal app and found that a single enchilada contains nearly 35g of protein, under 9g of fat and carbs, and is only about 265 calories. That much protein content helps keep you full, meaning you’re less likely to sneak back to the fridge an hour later for something else to eat.

You could also add pinto or black beans, bell peppers, onions, or additional spices to make these your own.

Ingredients

• 1 cup cooked shredded chicken
• ¼ cup Greek yogurt
• ¼ cup cottage cheese, blended smooth
• 10oz enchilada sauce, divided
• ¼tsp cumin
• ¼tsp garlic powder
• ¼tsp chili powder
• 4 Mission Foods carb balance tortillas
• ¾ cup part-skim mozzarella shredded cheese

Method

1. Preheat the oven to 375°F.
2. In a bowl, mix the shredded chicken, Greek yogurt, cottage cheese, cumin, garlic powder, chili powder and ¼ cup of enchilada sauce until well combined.
3. Lightly coat the bottom of the dish with enchilada sauce and coat each tortilla with the sauce from the bottom of the dish before filling and rolling.
4. Divide the filling evenly between the tortillas, roll tightly and place seam-side down in a small baking dish.
5. Pour the remaining enchilada sauce over the top and sprinkle with shredded cheese.
6. Bake for 20 to 25 minutes, until bubbly and lightly golden.
7. Let cool slightly before serving.

We’ve all been there: lying awake at 2am with a racing mind, wondering why you can’t sleep.

While the odd restless night is usually nothing to worry about, if you’re struggling to fall asleep regularly—or waking up feeling even more exhausted—it could be a sign that something in your daily routine is to blame.

And that something could be your diet, according to Sophie Bertrand, resident nutritionist for Abbott’s Lingo—an everyday wearable that tracks your glucose around the clock.

She explains that those sleepless nights could be down to what you eat and when you eat it.

“Aim to finish your last meal two to three hours before sleep as eating too close to bedtime may cause a spike in glucose levels and insulin,” says Bertrand.

“This inhibits the release of growth hormones and can signal wakefulness to the body.”

And while many of us may already know that eating too close to bedtime is a no-go, timing isn’t all that matters, what you eat before bed matters too, as does what you eat throughout the day.

Here, Bertrand shares three nutrition factors that could be impacting your sleep—and what you can do about them.

1. Consider what you eat in the evening

Bertrand advises prioritising meals with a low Glycaemic Index (GI) at dinner time. These are foods that cause a slow and gradual rise in blood sugar levels, rather than quick spikes.

They are often recommended to people living with diabetes or as a weight-management strategy. Foods are scored on a GI scale of 1-100, and anything 55 or below is considered low GI.

“Prioritise meals with a low GI—with high fiber, whole grains and vegetables alongside protein,” Bertrand says.

“Avoid sugary drinks and fruit, and instead opt for complex carbohydrates allowing for a slow, steady release of energy to help support deep sleep.”

Examples of low GI foods include:

• Lentils, chickpeas and beans
• Wild rice, brown rice and quinoa
• Broccoli, courgette and leafy greens
• Chicken, tofu, fish or eggs

If you are someone who wears a continuous glucose monitor device during the night, it will show spikes or dips when you’re sleeping, which could be a sign that your body is struggling to regulate glucose levels.

“Glucose spikes at night can disrupt sleep quality, leading to restlessness and poor REM sleep,” says Bertrand.

“On the other hand, low glucose levels (hypoglycaemia) during the night can trigger a stress hormone response, disrupt restorative sleep and lead to daytime tiredness and irregular sleep patterns if it occurs regularly.”

If you don’t have a monitor, use notes to track your sleep, what you’re eating and when you’re eating it to work out if there are any particular foods and mealtimes that are affecting your sleep.

2. Incorporate magnesium-rich foods

If you’re struggling to sleep, you’ve probably been recommended magnesium supplements at some point—but did you know you can get magnesium from your diet too?

“Magnesium helps regulate the neurotransmitters that calm the nervous system,” Bertrand explains.

Adding magnesium-dense foods like pumpkin seeds, spinach, or almonds into your diet can promote relaxation in the mind and body, and lower cortisol levels which can disrupt sleep.

“Magnesium can help reduce that tired but wired feeling that many people experience when they can’t sleep,” says Bertrand.

3. Consider your nutrition throughout the day

Ok, so you’ve ditched the high GI foods at dinnertime and made sure to eat two to three hours before bed. What about the rest of the day? Well, it’s just as important according to Bertrand.

“Sleep quality starts at breakfast. If you’re experiencing many glucose spikes and crashes during the day, your baseline stress hormones remain elevated,” she tells Fit&Well.

High cortisol levels impact the body’s ability to produce melatonin (our sleep hormone) and impact both the length and quality of our sleep.

If you’re a caffeine fiend, Bertrand suggests learning what your tolerance is.

“Caffeine blocks adenosine, the chemical that helps your body feel sleepy, making it harder to fall into deep, restorative sleep because it stays in your system for hours,” she explains.

Everyone is different, for some having a coffee in the afternoon doesn’t have much effect. For others, caffeine after midday can impact sleep and recovery.

If you find yourself struggling to sleep, try having your last coffee earlier in the day and see how it impacts you.

Quick health fixes are often attractive, but unsustainable.

True change comes from making consistent choices, whether that’s regularly exercising or being mindful about what you put on your plate.

Melanie Murphy Richter, a registered dietitian, says that healthy aging in particular isn’t driven by extremes or short-term fixes.

“It’s shaped by daily habits that reduce metabolic and inflammatory stress over time,” she says.

“Eating patterns that are plant-forward, minimally processed, supportive of gut health, and balanced in protein help create an internal environment that supports resilience, adaptability and long-term healthspan.”

This means, while there are plenty of things you could be doing more of, there are also some things you could be doing less of or cutting out altogether.

Murphy Richter has identified five eating habits that might be accelerating the aging process, and has advice on what to do instead to feel your best—now and in the future.

1. Regular overconsumption of sugar and refined carbohydrates

“Frequent blood sugar spikes place ongoing stress on the body,” says Murphy Richter. “Over time, this can contribute to insulin resistance, inflammation and oxidative stress—all of which are closely linked to faster biological aging, cardiovascular disease and cognitive decline.”

The word to pay attention to here is overconsumption. Murphy Richter isn’t suggesting you throw out every carb in your pantry that is sugary or isn’t wholewheat, but rather that you should consider other options as often as possible.

If you like white pasta (who doesn't?), try not to eat it every day and swap some of your portions for an unrefined alternative.

“Eating patterns that emphasize fiber-rich plants, healthy fats and balanced meals help keep glucose levels steady and reduce long-term metabolic strain,” she adds.

2. Heavy reliance on ultra-processed foods (UPFs)

Highly processed foods are hard to completely avoid but cutting down on the amount of UPFs—such as factory-processed meats, sugary cereals and sodas, and high-salt ready meals—is definitely advised.

“Ultra-processed foods tend to crowd out the nutrients the body needs to age well,” says Murphy Richter.

“Many contain inflammatory fats, refined carbohydrates and additives that can disrupt gut health and metabolic function over time.”

Instead, favor meals made from whole foods. “Longevity-supportive diets are built primarily around whole, minimally-processed foods that nourish both the gut and the cells.”

3. Consistently high animal protein intake over decades

The link between colorectal cancer and processed and red meats is well established, but many people still struggle to associate this with longevity.

“Diets that skew heavily toward animal protein—especially when plant intake is low—have been associated with greater activation of biological pathways linked to cellular aging,” says Murphy Richter.

“A more plant-forward approach, with thoughtful and age-appropriate inclusion of animal protein, is associated with better metabolic health and longer healthspan.”

4. Ignoring gut health until problems arise

"Gut health influences far more than digestion,” says Murphy Richter. “It plays a key role in immune function, inflammation, metabolism and even brain health.

“When gut health is neglected for years, it can quietly accelerate aging across multiple systems.”

So while it's important to cut out foods that are bad for you, it’s equally vital to add in a variety of foods that keep your digestive system in peak condition.

“Diets rich in diverse fibers, fermented foods, and consistent meal timing help support a resilient microbiome over time,” says Murphy Richter.

5. Chronic under-fueling and metabolic stress

Murphy Richter’s final point highlights how important it is to be both consistent and not cruel to yourself.

When you focus too much on restriction, it can age your body, just as overconsumption can.

“Long-term restrictive eating, frequent meal skipping, or inconsistent nourishment can place chronic stress on the body. This can negatively affect hormones, muscle preservation and metabolic flexibility,” she explains.

“Healthy aging is better supported by consistent, adequate nourishment that meets the body’s needs while maintaining metabolic resilience.”

For example, muscle is a hungry tissue, and to maintain adequate muscle mass into our senior years— to protect the skeleton, help control blood sugar and support metabolic health—we need to support it with an appropriate diet and exercise.

Overnight oats is a perennial favorite for people who meal prep, but it never gets old. There are so many ways to change up the macros and flavors, which is why it’s so enduringly popular.

I recently bought some cute jars on Amazon and knew that I had to put them to use immediately. Overnight oats seemed like the perfect way so I created this new twist on overnight oats with a few extra ingredients that helped to pack in more protein and more flavor.

I love that these high-protein blackberry overnight oats are easy to prepare, stay fresh in the fridge for a few days, and can easily be eaten as an on-the-go breakfast or as a snack.

I’ve made these both with and without protein powder, and they’re delicious either way. I personally like adding the protein powder because it seems to keep me full longer.

Recently, I have started using Purist Grass-Fed Whey Protein Powder and I really like both the taste, texture, and flavor of it. The vanilla was perfect for this overnight oat recipe, but I think using the chocolate and swapping the blackberries with strawberries would also be delicious.

I’ve also recently started using Hunnee honey to sweeten my overnight oats and tea, and love that you can add some additional flavor and electrolytes by making this simple swap. I used the golden boost packet when making these oats which is well suited to breakfast because it has a bit of caffeine added.

This recipe makes one serving, which contains about 300 calories, with 27g of protein, less than 5g of fat, and around 33g of carbs based on calculations from the recipe creator feature in the MyFitnessPal app.

I like a thicker, more decadent jar of overnight oats, but you can easily increase the amount of milk or yogurt if you prefer a thinner texture. The sweetness can also be easily altered depending on what protein powder you use and how much honey or maple syrup you add.

You can also use frozen or dried fruit if you don’t have a fresh fruit option on hand. Whole nuts, seeds and nut butters are also great additions, but will make a big impact on the macronutrient content so just be aware of that.

Blackberry Protein Overnight Oats Recipe

Ingredients

• ¼ cup rolled oats
• ¼ cup plain Greek yogurt
• ½ cup Fairlife fat free milk
• ½ scoop protein powder
• ¼ cup fresh blackberries
• 2tsp honey
• 2tsp chia seeds
• Pinch of salt

Method

1. In a bowl or liquid measuring cup, whisk the Fairlife milk and protein powder together until completely smooth.
2. Add the protein milk into a medium-sized container or jar.
3. Add ¼ cup rolled oats and ¼ cup Greek yogurt to the container.
4. Stir in the chia seeds, honey, and salt.
5. Stir well (I personally like to give it a good shake too), let sit for 5–10 minutes, then stir again to prevent clumping.
6. Gently add in the blackberries or other toppings of choice to the top.
7. Cover and refrigerate overnight.
8. In the morning, stir and add a splash of milk if needed before serving.
9. Serve cold straight from the jar, or top with extra berries, yogurt, or a sprinkle of cinnamon if you want to dress it up a bit.

The old adage of fail to prepare and prepare to fail applies to a lot of things, but none more so than healthy eating. When the fridge and cupboards are bare, I’m always tempted to eat whatever is quickest and easiest, which is rarely a healthy choice.

Unless, that is, you’re a fan of batch cooking and have a few meals squirreled away in the freezer, for just such an occasion.

Certified trainer and women’s health coach Kate Rowe-Ham is an advocate for batch cooking, because she says it helps to avoid overeating and giving into cravings.

“I don’t always get time to do it, but recently, for example, I made a big chicken casserole with eight fillets, and that’d last for lunch for a few days and a few freezer meals for later in the week.”

Her veggie lentil bolognese recipe, below, which serves four people, is one of Rowe-Ham’s favorite meals to batch cook, especially because it’s so family-friendly. “It’s a great one to feed the kids because you can blend it and they don’t know they’re eating vegetables.”

The recipe has gut and heart-healthy lentils (contributing to the 10g of fiber in a portion), the carrots and tomatoes are anti-inflammatory and the celery can help with digestion, says Rowe-Ham.

The recipe comes from Rowe-Ham’s new book The Longevity Solution (out Feb. 12, Yellow Kite) which features healthy recipes and meal plan ideas, as well as advice on exercise and how to live longer.

Lentil bolognese recipe

Ingredients

• 1tbsp olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 carrots, grated
• 2 celery sticks, chopped
• 1tbsp tomato purée
• 400g tin chopped tomatoes
• 150g dried red lentils
• 500ml vegetable stock
• Dried thyme and oregano, to taste

Method

1. Add a splash of olive oil into a frying pan and sauté the onion, garlic, carrot and celery until soft.
2. Stir in the tomato purée, tomatoes, lentils, stock and dried herbs.
3. Simmer for 25-30 minutes until the lentils are tender. Serve with wholewheat spaghetti or courgetti.

Creatine monohydrate is one of the most well-researched supplements, commonly used by avid gym-goers to wring more out of every workout.

Lately, however, creatine has gone mainstream, with claims it can help improve short-term memory and reasoning, reduce mental fatigue and even boost mood.

Creatine is both produced naturally in the liver, pancreas and kidneys, and is found in the food we eat, such as meat and oily fish. However, there’s evidence that many of us could stand to consume more. A 2025 analysis found that only a third of a nationally-representative sample of US adults consumed the recommended dietary creatine intake of 1g or more a day.

With a busy training schedule approaching at the end of 2025, I decided to see if daily supplementation could give my workouts and working day a much-needed pick-me-up.

To put it to the test, I started taking 4g of ESN Ultrapure Creatine Powder (fresh cherry flavor) mixed with 100ml of cold water first thing every morning.

I then consulted a medical expert in sports supplementation from ESN to understand how my anecdotal observations matched up with the scientific research.

Here’s what I found after 30 days of daily use.

1. At first, I felt dehydrated

The first thing I noticed—apart from the refreshingly tasty tart cherry flavor of this supplement—was that I felt dehydrated.

I’d read that this is a commonly reported side-effect and, while I may have been imagining it, the skin on my hands and face felt extra dry.

I also became rather, er, bunged up, though this abated after the first week or so. However, I didn’t experience any other symptoms of dehydration, like headaches.

2. My work capacity for exercise improved

This month-long test coincided with training for and completing my first solo HYROX race, followed immediately by a frankly ludicrous challenge that involved doing 300 kettlebell swings a day for 30 days.

While I am relatively active for a 38-year-old dad who’s had to give up his usual morning workout for the nursery run, this was a meaty step up in training volume and intensity compared with how I usually exercise.

Nevertheless, for the most part, my body was able to take this increased workload in its stride and I woke up feeling remarkably fresh despite the previous day’s exertions.

Creatine’s potential to boost workout output has been widely accepted since a landmark Swedish study back in 1992, which found daily supplementation boosted levels of phosphocreatine by approximately 20%.

This high-energy molecule rapidly regenerates adenosine triphosphate (ATP), the main energy currency of every cell in the human body.

More phosphocreatine means more energy for short-duration, high-intensity efforts, of the type I did to prepare for a HYROX race and swinging a heavy kettlebell between my legs.

3. I felt fresher mentally

I woke up feeling more mentally switched on, as well as physically fresher.

This was something I didn’t expect to notice. My increased training load meant I often had to exercise after work or after dinner, pushing my bedtime back, and back, and back.

And yet, despite not getting anywhere near enough sleep, I rarely felt mentally fatigued.

I was able to juggle an unholy number of tasks, including executing the mental gymnastics required to file my tax return on time.

I shouldn’t have been quite so surprised. A human trial in 2003 was the first to show that oral creatine supplementation can improve cognitive performance, not just muscle function.

Browse creatine supplements on Amazon

The menopause is a difficult period to navigate, with an often confusing and unique series of changes to contend with.

One common menopause symptom is abdominal weight gain, despite women not changing their diet or lifestyle. Hormonal changes, blood sugar swings, bad quality sleep and rising stress often drive this.

So what can be done? I spoke to leading menopause expert, fitness trainer and author of The Longevity Solution (out Feb 12, Yellow Kite), Kate Rowe-Ham about what midlife women could do today to support their long-term health.

“I have a three-step rule when it comes to nutrition: have 30 grams of protein with every meal, 30 grams of fiber a day, and two liters of water,” she tells Fit&Well.

“I also recommend taking a walk for 10 minutes after every meal if you can. This helps with digestion and also balances blood sugar levels.”

Protein and fiber are naturally filling, and both are important for preventing age-related muscle loss (sarcopenia), supporting bone strength and health, and maintaining a stable weight—because they keep you fuller for longer.

Staying hydrated during menopause regulates body temperature and can help reduce symptoms such as hot flushes, night sweats and dry skin. When you drink enough water, it also helps reduce joint stiffness—a common issue during this life stage.

Rowe-Ham says we often overcomplicate nutrition. “I would say, think about what you can add to your diet rather than what you can take away.”

In her new book, she shares recipes that add fiber; for example, in her veggie bolognese, she uses lentils.

The menopause expert also says meal planning and batch cooking is a useful way to make eating healthier easier to achieve. “I don’t always manage to do it, but on the weeks I’m organized it really helps me and the family to eat well,” she says.

It’s hard to make a change that sticks, especially when you’re trying to eat more healthily. It’s a change that’s well worth making, however.

Registered dietitian Avery Zenker explains that eating well is one of the best ways to improve your health, with dietary choices impacting the whole body, from your brain to your heart, from your gut to your skin.

Zenker shared lots of great tried-and-tested tips to help, such as identifying your why and using the SMART goal system, but there was one piece of advice that was both new to me and beautifully simple.

Make a momentum menu.

“This is a list of easy, healthy, go-to meal ideas that you can refer to on days when you’re feeling tired, unmotivated, or unsure what to cook,” says Zenker.

“Ideally, these meals include ingredients you reliably have on hand, that you know how to make and that you enjoy.

“These meals can be as simple or as elaborate as you'd like, as long as you know they're doable on days when you have low energy.”

Zenker suggests writing up a physical menu that you can see in your kitchen or by your phone. If you’re ever stuck for what to eat, run through these options before you decide to get takeout.

“The goal is to help keep the momentum of healthy habits and prevent all-or-nothing thinking that keeps us stuck,” she says. “When we feel like we can’t make an elaborate meal, all-or-nothing thinking makes us think we need to give up entirely.”

If you don’t have a set of go-to meals already, I’ve gathered some easy recipes from Fit&Well for you to consider. Bookmark your favorites (or even this whole article) so they’re always on hand.

Your momentum menu recipes

• This dietitian’s easy one-pot pasta recipe takes less than 20 minutes to make and is high in protein—a substantial 26g—and only 365 calories.
• Do your gut a favor with this dietitian's gut-friendly vegetable fried rice recipe. It has just 265 calories per portion and is bursting with veggie goodness.
• This high-protein chicken and rice recipe is ready in just 10 minutes and contains a whopping 40g of protein due to all the main ingredients—chicken, brown rice and yoghurt—being packed with the macronutrient.
• This high-protein turkey pasta recipe is a health-conscious weeknight dinner containing nearly 43g of protein. It’s also rich in a variety of healthy nutrients thanks to the spinach, mushrooms, bell peppers and broccoli.
• If you have a slow-cooker, use this dietitian's no-chop vegetarian chili recipe for a tasty protein boost. Considering there’s no meat in the dish, the 26g of protein—thanks to the variety of beans—is very impressive. The recipe is also high in fiber and iron.
• This dietitian's mini pizza recipe is under 400 calories a serving and only takes 15 minutes to make. It can be served four ways, with one of the veggie options containing a healthy 15g in protein and nearly all versions being rich in vitamin C.
• This doctor’s healthy, high-protein peanut butter chicken recipe makes a perfect weeknight dinner. Expect 34g of protein for a very low 261 calories per portion, while the veggies will up your intake of vitamins A, B and C.
• This sweet potato chili recipe takes 10 minutes to prep and 45 minutes in the oven. It’s a great post-workout meal with 38g of protein per serving, it also contains a good amount of fiber and vitamin C.

I tend to make pretty healthy meals and I’m happy to cook from scratch most of the time. However, I generally find myself reaching for sugary, highly processed foods when I snack.

Store-bought healthy, tasty snacks are few and far between, so I often found myself reaching for chocolate or chips, which didn’t really have any nutritional value. This would leave me feeling sluggish and low on energy.

That was until I started making homemade energy balls. Around six months ago, I was trying to use up a glut of nut butters and seeds that had amassed in my pantry and I came up with a recipe that is not only delicious, but full of fiber and protein.

They’re sweet, chocolatey and super filling with lots of nutritional value. In fact, one ball contains around 117 calories with 2g of fiber. Plus, they keep me full for hours.

They also take less than 20 minutes to make. I almost always have these energy balls in my fridge now, making a batch of about 15 once a fortnight.

How to make peanut-butter chocolate energy balls

Ingredients

• 1 cup dates
• 2tbsp chia seeds
• 3tbsp peanut butter
• 1 cup oats
• 70g dark chocolate

Method

1. Combine all of the ingredients in a food processor and mix until it forms a sticky texture that is wet enough to roll into balls. Add more peanut butter and/or dates if it’s too dry.
2. Divide the mixture and roll into small balls.
3. Put them on a plate and leave in the fridge for at least an hour.
4. Melt the chocolate and then dip the balls in the chocolate until they're fully coated.
5. Place the chocolate-covered balls on a plate with baking paper and put them back into the fridge.

As an optional, extra-protein boost, roll the balls in nuts before the chocolate dries. I like to roll mine in hazelnuts.

Shop food processors

Need to upgrade your food processor? Here are the top three recommendations from our colleagues at Tom’s Guide.

One of the most common things I get asked as a personal trainer is for a healthy eating shopping list for weight loss and to build muscle.

If fat loss is the goal, then a calorie deficit is needed, so you burn more calories than you use, but prioritizing high-protein foods can also help speed up weight loss, because they keep you feeling fuller for longer than high-carb foods, so you are less likely to comfort eat or give in to cravings.

Paige Lindgren, a Los Angeles-based certified hormone specialist and holistic nutritionist, has a list of 10 ingredients that she buys regularly to make nourishing meals. They are naturally high in protein and full of nutrients, vitamins and minerals that support a healthy body. She uses many of these foods in the recipes of her upcoming cookbook Sync & Savor, out this April.

1. Cottage cheese

Lindgren says: “This is an easy protein for savory bowls, or I like to eat it as a sweet snack with berries and honey.”

Cottage cheese is high in protein, which supports lean muscle mass and keeps you fuller for longer. It is also rich in calcium—great for bone health and teeth—and B vitamins, which gives you energy.

2. Frozen berries

Lindgren says: “I always keep these in the freezer for smoothies, yogurt bowls or a quick sweet-craving fix.”

Berries, particularly dark-skinned ones, are rich in antioxidants, which are good for the immune system. The vitamin C in berries supports your immune system and boost skin health. Typically low in calories, they are also full of fiber, which supports a healthy, happy gut.

3. Bone broth

Lindgren says: “I love cooking my rice in bone broth to boost nourishment, or I sip it throughout the day.”

Bone broth is packed with collagen and amino acids, which are good for the joints, skin and gut.

If you follow a plant-based diet, you can swap bone broth for a rich vegetable broth made with onions, carrots, celery, garlic, herbs and mushrooms. Roast the veg first to get a deeper flavor. Add lentils to up the protein.

4. Sweet potato

Lindgren says: “This is my go-to carb. I roast them and use them all week—in goodness bowls, sides, or mashed with cinnamon and salt.”

Sweet potatoes are complex carbohydrates, which means they provide a steady supply of energy. They are full of vitamin A, which supports immunity and boosts eye health, while the fiber aids digestion and helps to keep your gut working efficiently.

The potassium in sweet potatoes is also known to support muscle and nerve function.

5. Avocado

Lindgren says: “These are an easy source of healthy fats that make any meal more satisfying.”

Full of healthy fats to support brain health and hormones, avocados also have potassium in them, which is good for the heart and muscles.

6. Canned wild salmon (or sardines)

Lindgren says: “High-protein, omega-3 rich and instant. I mix it with olive oil, lemon, and herbs or add it straight to a bowl.”

Omega-3s boost cognitive and heart health, and are known for their anti-inflammatory properties, making them a good choice for anyone with conditions such as irritable bowel syndrome (IBS), arthritis and heart disease.

If you’re plant-based and want a big hit of omega-3s, swap fish for walnuts, which you can add on top of salads, curries and stews.

7. Grass-fed ground beef

Lindgren says: “I love cooking this at the beginning of the week to throw on salads, in bowls, tacos, or even pasta.”

Beef is what’s known as a complete protein because it contains all nine essential amino acids that the body needs but can’t produce, so it’s extremely important for muscle growth and repair.

The iron in the meat helps boost energy levels, it also has zinc in it which supports a healthy immune system, and B12, which is good for the brain. Grass-fed typically has more omega-3s in it than other types of beef.

If you are plant-based, a high-protein alternative to beef is tempeh or tofu.

8. Medjool dates

Lindgren says: “I call this nature’s dessert. I stuff them with nut butter and chocolate or chop one or two into salads for a sweet bite.”

Medjool dates are a fiber-rich source of carbohydrates that provide a quick energy boost and help support an efficient digestive system. They have potassium and magnesium in them, which is good for muscle and nerve health.

They are naturally sweet so can be used as a sweet substitute in baking, but note they are still very high in sugar and calories, and could cause blood sugar spikes if you eat too many at one time.

9. Jasmine rice

Lindgren says: “I cook this Asian-style rice in bone broth to up the protein and flavor, then batch-prep it for the week as the base of a bowl with protein and veggies.”

Jasmine rice is low in fiber and an easily digestible form of carbohydrates, both of which are more gentle on the stomach. This makes it a good source of quick energy for anyone who has a sensitive digestion.

10. Eggs

Lindgren says: “I live for a soft scramble! I add cottage cheese to up the protein and finish with arugula for something light, peppery and fresh,” says Lindgren.

Like beef, eggs are a complete protein. They are packed with healthy fats, vitamins A, B12, D and E, and choline, which improves memory and brain development.

A few years ago, I had the opportunity to complete a 10-week body transformation under an expert’s supervision.

The workouts were intense, the learning curves were steep, and the results—in my humble opinion—impressive.

Over 70 days, I packed on 7kg of lean muscle—then promptly lost it all in a matter of weeks.

While the process taught me about what works for my individual needs, it also opened my eyes about what doesn’t work, and how hard it is to make lasting changes.

Above all, it made me realize that the success of any workout plan will largely be dictated by what you do in the kitchen.

To that end, here are three nutrition rules I believe will best support your fitness goals in 2026.

1. Establish your calorie baseline

Whether you’re starting a new Pilates plan or training for a parkrun, increasing the time you spend working out will increase your nutritional demands.

It’s important to get a read on how many calories you usually consume to understand if you need to increase or decrease your intake accordingly.

As a general rule, you’ll want to make sure you’re in a calorie surplus if your primary goal is muscle gain. If you’re trying to lose weight, you’ll need to be in a calorie deficit.

When I first started on my muscle-gain plan, I discovered I barely hit 2,500 calories per day. To support my hour-long gym workouts and add muscle, I needed to double this intake.

You can use an app like MyFitnessPal to try and estimate your baseline calorie intake and expenditure.

2. Count calories—but don’t obsess over them

Tracking calories will keep you on course for your long-term goals, especially if you’re trying to noticeably change your body composition.

But it’s easy to get bogged down in the numbers if you count them all day, every day.

My preferred approach is to track calories once on a typical working day, then again on a typical day off, such as on the weekend.

This should give you a good idea of how your intake fluctuates throughout the week.

Repeat this process at regular intervals, such as every week or month. You may need to adjust your intake if the workouts in your training plan become more or less demanding.

3. Strive for sustainable habits you can stick with

One of the biggest mistakes I made during my transformation was trying to overhaul my fitness and diet in a short 10-week window.

It meant cramming in workouts and calories at an unsustainable frequency, loading my days with late-night workouts, three-course dinners and unappetising midnight feasts.

Were I to do it again, I’d take my time, allowing my body and routine to adapt gradually.

If you’re also looking to add muscle or lose weight, I’d suggest aiming to increase or decrease your daily calorie intake by no more than 5-10% at first.

That will make the whole process feel more sustainable.

If progress stalls, then you can make another 5-10% adjustment. Give your body time to adjust to the process and take things slowly.

Protein powder is now a common addition to chocolate bars, milkshakes, cereal and more, and the protein hype looks set to continue into 2026.

It is essential to have enough protein in your diet because it supports growth, repair and maintenance of the body's bones, muscles, cartilage, skin, hair, nails and blood. Protein also helps with hormone production, nutrient transport and providing energy.

But eating enough protein doesn’t require you to develop a taste for protein powder. There are some very easy ways to get extra protein into your everyday meals and snacks, and as a PN1 nutrition coach and personal trainer, I’m always suggesting simple add-ons to my clients, friends and family.

Here are seven fuss-free ways to increase your protein intake without turning to protein powder.

1. Scatter seeds on salad

Whether you prefer chia, flax, hemp, pumpkin, sunflower or sesame, seeds are a great way to boost your intake of healthy fats, various vitamins and, of course, protein.

The easiest way to eat seeds is to sprinkle on salads or breakfast bowls or add them to a trail mix of nuts and raisins.

If you’ve got time, roast a mix of pumpkin, sesame and sunflower seeds with a little soy sauce and add to leafy greens, soups or curries for added flavour and crunch.

2. Add peas to pasta

These small but mighty vegetables are high in protein, with 8g of the macronutrient per cooked cup. This makes them one of the richest vegetable sources of protein, hence the use of yellow split peas as a major ingredient in vegan protein powders.

The green pea variety is very versatile when it comes to cooking due to its mild, sweet taste and can be added to pastas, soups, omelettes, curries, stews and stir-fries.

3. Sprinkle nutritional yeast in stews

Not only is nutritional yeast high in protein, it also has a delicious cheesy flavor that can lift a bland dish.

It comes in flakes, granules or powder and has around 5g of protein for every two tablespoons.

It is also a complete protein, which means it contains all nine essential amino acids that our bodies require. Sprinkle straight onto your stew, salad or pasta.

4. Pile spinach into everything

The green superfood is so versatile it can be added to most dishes and snacks without altering the taste—smoothies being a perfect example.

Spinach is an excellent source of iron, folate, potassium, and vitamins A, C and K, and while it only contains something like 2.9g of protein per 100g, because of the way it wilts down, you can easily add large quantities of spinach to omelets, curries and pasta sauces to give you a few bonus grams of protein.

5. Spread cottage cheese on bagels

Cottage cheese is an excellent source of high-quality protein with around 10 to 15g of protein per 100g—depending on the type you buy.

Spread cottage cheese on your bagel or toast for a delicious breakfast, pile it on to pancakes and overnight oats, or stir it into scrambled eggs for added creaminess and an additional protein boost.

The mild flavour of cottage cheese makes it the perfect protein add-on, so drop it into everything from pasta sauces to mashed potatoes.

6. Add edamame to stir-fries

Rich in vitamins, minerals and fiber, and with 17g of protein per cup (155g), it’s no surprise that edamame is considered a superfood.

Whether you buy them as whole or shelled beans, they make a perfect starter or snack, or add to curries, stir-fries, stews, rice dishes or salads for a main meal.

If you want to prepare edamame at home, boil or steam until tender—sprinkle with sea salt or spices to make them extra tasty.

7. Throw some chickpeas in a curry

The chickpea has become synonymous with hummus, but there’s so much more to the legume, which is also known as a garbanzo bean.

It’s cheap, readily available, easy to store as a canned food, and best of all, there's about 14g of protein in a cup of cooked chickpeas (even more in chickpea flour).

Add to both meat or veggie curries, stews or salads to boost your protein, iron, folate and magnesium intake.

There’s no question about it—protein is good for you.

It’s often referred to as the building blocks of life because of its role in forming and repairing everything from muscle and bone to skin and hair. It also plays a part in hormone production and immunity, and supports the brain, heart and liver—plus so much more.

This means consuming enough protein is essential, and because I’m a personal trainer and nutrition coach, I’m often asked what is the easiest way to get more protein in my diet without eating lots more food?

There’s a really simple answer, and it’s not supplements like protein powder. It’s food swaps. You don’t need to load up on even more chicken or stuff yourself with lentils and beans, just try some alternative foods and reap the high-protein benefits.

Here are six of the best food swaps to amp up your protein intake.

1. Try hummus on toast instead of butter

With hummus offering around 1.5g of protein per tablespoon compared with butter’s nearly zero protein content, this swap is a no-brainer. Hummus also has around 1g of fiber per tablespoon and is much lower in saturated fat than butter.

Use hummus as a spread on sandwiches or toast, add a couple of spoonfuls onto salads instead of high-fat dressings, or use it as a dip with sliced pita bread or crudités for a tasty snack.

2. Switch porridge oats for buckwheat

Not only does buckwheat have a higher protein content than porridge oats, it is also considered a complete protein because it contains all nine essential amino acids that the body requires—something which is quite rare in plant-based foods.

It is also high in fiber, antioxidants and it’s a great source of essential vitamins and minerals, including iron, magnesium and potassium.

You can buy buckwheat as oat-style flakes for porridge, or as whole seeds—to be cooked like quinoa—and served with salads, stews or curries.

3. Swap rice for quinoa

This superfood is incredibly versatile—served in salads or with roasted veg as a main dish—and loved by vegans and vegetarians. But it’s also a great swap for both white and brown rice—offering more than double the protein and a higher fiber content.

Quinoa is a complete protein, containing all nine essential amino acids, and is also packed with vitamins, minerals and antioxidants.

Try it as a side with curries, stews, cooked meat and stir-fries.

4. Swerve regular yogurt and go Greek

If you already regularly eat yogurt, then this one is a very simple swap: just use Greek (or Greek-style) yoghurt instead, and roughly double your protein intake with no extra effort.

For those looking for serving suggestions, Greek yogurt is great at breakfast. Add it to a bowl with your favourite fruits, put a tablespoon or two into a smoothie or simply have it on its own.

You can also spoon it onto your soup, have it as a side with curries or use it to make a healthy dressing for salad.

5. Switch to a high-protein pasta

Want more protein in your diet but don’t want to sacrifice your carb intake? Then high-protein pasta is your friend.

Swap out traditional wheat pasta for a version made using legumes such as chickpeas, lentils, edamame or fava beans. You can also find high-protein pastas made with pea protein, soy, whey or quinoa.

These protein-rich options are usually higher in fiber and will also help keep you fuller for longer.

6. Have almonds on the go instead of potato chips

It’s not always possible to get your hands on a healthy protein-rich snack when you’re out and about, making it easy to opt for high-fat, high-salt options instead.

This is where almonds are great—they’re tasty, rich in vitamins, high in fiber and portable. A serving of 10 almonds contains around 3g of protein—about three times the amount in an equivalent weight of potato chips.

Chopped or sliced almonds are also great on salads, pastas, curries or yogurt bowls for extra taste and crunch.

I eat granola for breakfast almost every single day. In the past, I relied on shop-bought granola, but earlier this year, I realised how much healthier it is to make my own, because the packaged versions often contain lots of added sugars.

Making it yourself involves roasting oats in coconut oil and something sweet like honey or maple syrup, then adding nuts, seeds or anything else you want to eat for breakfast.

I recently discovered a recipe for banana bread granola posted by creator Fit Foodie Selma. Banana bread is one of my favourite desserts, so I had to give it a try.

I tend to make a batch of granola every two weeks. This time I trialed the banana bread recipe.

It’s super easy to make. The recipe is very similar to other granola recipes I’ve followed, but with the addition of mashed bananas. I also decided to add a drizzle of melted dark chocolate because I had some left over from another recipe and I have a sweet tooth.

It was easy to make and tasted absolutely delicious. It’s great as a snack, but I like to serve mine up with Greek yoghurt, honey, chia seeds and caramelized bananas. It tasted like dessert, even though it was a nutritious breakfast.

How to make banana bread granola

Selma doesn’t share how many servings this recipe makes, but I’d estimate around eight to 10—so that’s more than a week of breakfasts sorted.

The original recipe is around 194 calories per serving, with 3.2 grams of fiber.

I did make a couple of changes to the recipe. I didn’t have any maple syrup, so I swapped it out for honey, which worked well.

I also didn’t have any vanilla essence, which made the recipe slightly less sweet, but as I generally pair my granola with other sweet toppings, it didn’t make much of a difference.

The great thing about making granola is that it’s easy to customize with whatever you have in your cupboards.

I’ll keep my fruit bowl well-stocked with bananas in future, because I plan on making this granola recipe on repeat.

Whoever is doing the public relations for electrolytes deserves a raise.

These supplements, once the preserve of Ironman triathletes and ultramarathon runners looking to sustain performance across hours of draining effort, have gone increasingly mainstream.

Beyond hydration, electrolytes are now being celebrated for boosting productivity, improving clarity and focus, reducing fatigue and headaches, even beautifying skin and hair.

Water, it seems, just doesn’t cut it.

Drawn into the hype, and feeling generally run down in recent weeks, I decided to see if I could benefit from this trend.

I also grilled two nutritionists on the best ways to stay hydrated to understand if taking a daily electrolyte formula would boost my physical and mental acumen.

Below are four things I learned. But first, a quick explainer.

What are electrolytes?

Electrolytes are minerals that have a natural electric charge when dissolved in water.

These minerals are essential for many bodily functions, including regulating water balance, maintaining heart rhythm and blood pressure, and supporting nerve and muscle function.

Electrolyte supplements typically include sodium, magnesium and potassium, but can also include calcium, chloride and phosphate.

My experience

I enjoyed the routine

For my test, I started with a daily lemon-flavored electrolyte supplement called Hydrate+ from DR.VEGAN, containing sodium, potassium, calcium and magnesium—plus vitamin B12, vitamin C and amino acid L-taurine.

Then halfway through the month I switched to an assortment of elderberry, Himalayan lime and lychee-flavored electrolytes from Humantra, containing all six electrolytes, plus zinc, chromium, vitamin C and B12.

I would mix each formula with around 500ml of water and glug it down before breakfast or, on especially virtuous days, before a quick home workout.

This soon became my morning ritual, providing a semblance of consistency to my week and helping me feel like I was starting my day on a positive footing.

But, I must admit, it was hard to tell if the extra minerals were boosting my productivity in said workout or once I got my feet under my desk.

I put this last point to Ella Kaur Maan, registered nutritionist and practitioner lead at DR.VEGAN. “Even if you don’t feel a dramatic difference straight away, that doesn’t mean electrolytes aren’t working,” she tells me.

“They support the balance of fluids inside and outside your cells, which is vital for ongoing hydration. Proper cellular hydration takes time—especially if you were mildly dehydrated before starting—so improvements can sometimes be gradual rather than immediate.”

I rarely felt thirsty

While any changes might be subtle, I rarely felt parched during the month-long test.

This was partly because taking a daily supplement ensured I consumed at least a quarter of the 2 liters of fluid per day as recommended by the NHS (the FDA and WHO don't issue a specific daily water intake target).

Yet, simply drinking more water doesn't always guarantee adequate hydration.

“If you are active, sweat a lot, drink caffeine or alcohol, or don’t hydrate enough throughout the day, you may benefit from an electrolyte formula,” says Humantra nutritionist Claissa Lenherr.

Practicing intermittent fasting, or following a low-carb or ketogenic diet can also increase your need.

Lenherr urges me to think of electrolytes as a “hydration enhancer” rather than a quick fix. “They help your body actually absorb and use the water you’re drinking.”

I still felt quite run down

Despite welcoming the routine and feeling generally more hydrated, I did experience one especially painful bout of cramp in my calf in the middle of the night, halfway through the test.

I was also experiencing nagging muscle twitches around my eyes for most of the month, which I thought increased magnesium levels would resolve.

“The fact that you’ve experienced cramps and muscle twitching suggests your body has an increased need for minerals at the moment, particularly magnesium and potassium,” says Kaur Maan.

“These are both crucial for muscle function, so supporting your intake through an electrolyte formula and magnesium- and potassium-rich foods like leafy greens, wholegrains and bananas is a good idea.”

Lenherr agrees, adding that if I don't notice any benefits after adjusting my diet, to consider taking electrolytes more situationally rather than daily. “For example, before or after exercise, when travelling, on hot days or after saunas.”

I learned that water is still the best solution

After 30 days, I decided I can’t justify the financial outlay of a daily electrolyte formula, but I do plan to keep a few in my metaphorical back pocket during hot weather or when training especially hard.

This test has, however, crystallized my understanding of how to stay hydrated.

“The simplest approach is to sip water regularly,” says Kaur Maan.

“That is much better than waiting until you actually feel thirsty, which is one of the later signs of dehydration,” she says.