Busy week? No problem! In this episode, I’m sharing my go-to solution for healthy meals when you're short on time and fresh ingredients. These “no excuses meals” are simple, balanced dishes you can throw together in 10 minutes or less with just pantry and freezer staples (perfect for when you haven't had time to grocery shop!). I’ll walk you through two of my favorite meals: a protein-packed pasta and a simple and delicious quinoa and chickpea salad.

Tune in to learn how to stock your kitchen so you can easily whip up meals that are faster (and healthier) than takeout!

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

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HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes.

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

Meal planning doesn’t have to feel rigid or overwhelming. In this episode, we’re talking about how to create a flexible meal plan that works with your lifestyle and supports mindful eating. Learn how to use meal planning as a tool to reduce stress, simplify grocery shopping, and avoid decision fatigue—without feeling guilty if life doesn’t go as planned. You’ll walk away with practical tips to make meal planning easier, more enjoyable, and perfectly adaptable to your schedule and lifestyle!

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

****

This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes.

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

Struggling with energy crashes or feeling hungry an hour after eating? In this episode, I'm breaking down how to create a balanced plate that gives you energy, supports hormone health, boosts your mood, and keeps you satisfied throughout the day.

You’ll learn how to combine carbs, protein, and healthy fats for a complete meal, plus practical tweaks—like what to add to your oatmeal or salad—to balance your blood sugar, avoid energy crashes, and stay full longer.

Tune in to discover how small changes can make a big difference in how you feel all day long!

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

****

This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes.

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition