Margot
Hiller

• Avoid coffee on an empty stomach — and the simple-carb-only breakfast (it crashes your energy later).
• A savoury, protein- & fat-based start is optimal — but adapt to your life: if you commute or aren’t hungry early, skip the omelet and go quick / on-the-go.
• If you do add carbs (fruit, granola, oats), balance them with protein, fat & fibre — cottage cheese, skyr, Greek yoghurt, seeds, nuts.

Recipes

• Don’t undereat at lunch — a light salad often backfires into cravings and overeating at dinner.
• Aim for a balanced plate: plenty of fibre (veg + a little whole grain) + protein + healthy fat.
• Legumes shine — protein plus resistant starch for sustained afternoon energy (stew, dahl, burrito filling).
• Eating out? Choose simple, veg-heavy meals. Stuck with pasta or pizza? Start with a green salad, go al-dente with tomato sauce, mind the portion.

Recipes

• Same balanced-plate principles — but if you have sleep issues, experiment with the protein-to-carb balance.
• Protein (casein → tryptophan) helps, but too much late taxes digestion; complex carbs support serotonin & stable blood sugar.
• Eat at least 3 hours before bed. Keep 5–10 quick (≤30-min) recipes per season built from staples you always stock.
• Soups, stews & curries are perfect — cook big, freeze, reheat.

Recipes

• Aim for 4–5-hour breaks between meals instead of grazing — but if life needs it, keep small balanced snacks ready.
• Go nutrient-packed: balance fibre, protein & healthy fat.
• Avoid “naked” carbs — pair simple carbs with nuts, seeds, plain Greek yoghurt / skyr, or veg.

Recipes

• Plan 1–3 feast meals a week for a boost of flavour, nutrients & fun — a bit more prep, totally worth it.
• Invite friends, don’t take it too seriously, and find joy in experimenting with produce, methods & cuisines.

Recipes

• A nutrient + flavour boost for any simple meal — roasted or steamed veg, a simple protein, a buddha bowl.
• Make a couple ahead and simple food never gets boring.

Recipes