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Fitness and nutrition don’t have to look perfect to be effective. They just have to work for your real life. 👏🏻👏🏻👏🏻

For me, that looks like 30-minute at-home workouts and simple, high-protein, high-fiber meals that actually keep me full and energized, even on snow days! 🤍

This basil seed pudding comes together in minutes and is one of my favorite ways to boost fiber. Just 2 Tbsp of basil seeds have about 15g fiber, which is over half of most people’s daily goal, and they thicken up way faster than chia.

I use this as an easy breakfast or snack when I want something filling, gut-friendly, and macro-friendly.

Here’s how to make it:
2 Tbsp basil seeds
¾-1 cup unsweetened almond milk
1–2 tsp maple syrup

1️⃣ Stir everything together, let sit 5–10 minutes. Stir and then top with berries, yogurt and/or granola.

Macros: 170 cals | 3g protein | 6g fat | 22g carbs | 15g fiber

basil seed pudding | high fiber snack | chia seed alternative | macro friendly snack | gut health

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What I use to make my coffee everyday!

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This Salted Caramel Protein Shake is creamy, salty sweet and ready in minutes with 26 grams of protein. it’s perfect for post-workout, afternoons, or any time you want a little sweet treat that’s also protein-packed! ✨

• ¾–1 cup unsweetened almond milk (or milk of choice)
• 1 scoop salted caramel protein powder (I used Equip Prime Protein)
• 1 Medjool date
• 1 Tbsp almond butter
• ½ tsp vanilla extract
• Pinch of sea salt
• ½–1 cup ice (adjust for thickness)
• whipped topping + caramel drizzle (optional)

protein shake | high protein snack | milkshake vibes | 26g protein | healthy treats | easy protein recipe

https://www.eatingbirdfood.com/salted-caramel-protein-shake/

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I made the viral rotisserie chicken and rice recipe and I loved how easy and macro-friendly it was! Perfect lazy girl meal if you ask me!

High protein, super satisfying, and perfect for meal prep when life is busy and you still want to hit your goals.

Here’s how I made it:
• 1 rotisserie chicken breast, skin removed + shredded (about 3 cups)
• 1 bag frozen brown rice, cooked (about 2 cups total)
• 1 cup diced cucumber
• 4-5 sliced scallions
• ¼ cup coconut aminos (or tamari)
• 1 tbsp chili crunch (plus more to taste)
• 1 tbsp toasted sesame seeds
• Splash of rice vinegar

1. Add shredded chicken and juice from the chicken to the rotisserie chicken bag (or a large bowl).
2. Top with cooked rice, cucumber, scallions, coconut aminos, chili crunch, toasted sesame seeds and rice vinegar.
3. Toss to combine and serve. Taste and add more seasoning, if needed, and serve. You can top with a drizzle of yum yum sauce (optional, but yummy).

Macros: 329 cals | 12g fat | 25g carbs | 2g fiber | 30g protein

IB: @shredhappens

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Friday Faves: Valentine's Day Edition!

1. Caden Lane Pajamas: These bamboo pajamas are unbelievably soft and cozy, the kind your kids will want to stay in all day (see Liv and Tucker doing just that ←). The fabric feels gentle on their skin and the prints are so sweet. These are perfect for Valentine’s Day but they have so many cute prints.

2. Target Valentine's Day Baskets: Target always nails it with their Valentine’s baskets. These are cute, affordable and make gifting so easy. I used these last year to make little v-day baskets for the kids and I'll re-use them again this year too!

3. Target Valentine's Day Craft: This wooden heart painting set is such a fun, low-effort activity that still feels special. It’s easy enough for little hands but keeps creative older kids entertained too. I love having something like this ready for a cozy February afternoon at home.

4. Target Heart Sweater: This sweater is the perfect mix of festive and wearable beyond February. I love it in both prints, the stripes and the heart graphic. Easy to dress up or down with jeans or a silk maxi skirt. It's tts with an oversized fit. I have a size small.

5. Wiskii Scalloped Workout Set: I love how this set is so flattering and feminine with the scalloped details. The fabric is soft, supportive, and comfortable enough to wear all day. I love it for feeling beautiful even when I'm sweating up a storm. Comes in a bunch of colors and you can use my code Brittany21 for 21% off.

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Recent Winter Outfits!

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The viral 2-ingredient cheesecake yogurt is a total win ✨

Here’s how I made mine:
• 1 cup full-fat vanilla Greek yogurt
• 4 Sweet Loren’s cinnamon breakfast cookies

Add the yogurt to a meal prep container (or just use the yogurt container to save dishes).
Gently press the cookies into the yogurt so they’re mostly submerged, leaving a little space between each one so there’s yogurt in between.
Refrigerate for at least 5 hours or overnight to let the cookies melt in. Remove from the fridge and enjoy.

Macros (makes 2 servings): 254 cals | 9g fat | 29 carbs | 4g fiber | 15g protein

➡️ You can use any yogurt, but a thick Greek yogurt or skyr works best for that higher-protein, cheesecake-like texture. Same goes for the cookies... pretty much any kind should work. I’m already dreaming up so many fun flavor combos to try next.

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https://www.eatingbirdfood.com/yogurt-cheesecake/

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Friday Faves: Athletic Wear / Athleisure Finds!

1. CRZ Yoga Butterlift Workout Leggings: These feel like a second skin: soft, supportive, and flattering in all the right places. I love the high waist and the buttery-smooth fabric that moves with you during workouts or stretches. I wear them for yoga, walks, or just around the house.

2. HeyNuts Sports Bra Tank Top: This is my favorite layering bra-top combo. The fit is snug but comfortable, with just enough coverage for low-impact workouts or errands. I especially love that it doubles as a cute tank top under hoodies or jackets.

3. Unisex Daily Essential Crew Socks: These socks are the perfect everyday staple. They're soft, durable, and just the right thickness for sneakers or boots. I want a pair in every color.

4. On Cloudnova 2 Sneakers: These sneakers feel like walking on clouds, seriously. They’re lightweight, supportive, and stylish. I reach for these on days when I know I’ll be on my feet a lot.

5. All in Motion Women's Active Light High-Rise Shorts 3": These shorts are my go-to for sweaty workouts. The high-rise fit stays put and feels flattering, while the soft fabric moves easily whether I’m stretching, running, or just running errands.

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