The tweak that sped up my weight loss (+ recipe)
Let me take you back for a sec…
There was a time when I was “doing everything right.”
✅ Eating high-protein
✅ Staying in a calorie deficit
✅ Avoiding fats
✅ Filling my day with bars, shakes, and low-calorie “health” foods
I genuinely thought I was crushing it. I even turned protein powder into muffins, pancakes, and frosting just to stretch my calories as far as possible.
But I still felt like crap.
🥴 I was bloated
🥴 I was always hungry
🥴 I had constant cravings, especially at night
🥴 And I couldn’t figure out why the scale wasn’t moving
Then I realized I wasn’t actually nourishing my body.
I was checking boxes, but I was starving my gut, my hormones, and my energy.
And the biggest thing missing?
FIBER.
Not from bars.
Not from powders.
From real food.
When I made just one simple shift by getting 25–35g of fiber each day from fruits, veggies, whole grains, and real meals, everything changed:
✔ I stayed full longer
✔ My digestion improved
✔ My blood sugar evened out
✔ My cravings dropped
✔ And my body finally started responding
Now? I feel better in maintenance than I ever did in a deficit. And when I am in a cut, it actually feels sustainable.
So if you’re eating “clean” but still fighting your body…
👉 Check your fiber.
👉 Check your food quality.
👉 Stop trying to eat more of the wrong things and start fueling with the right ones.
🥢 High-Fiber Recipe of the Week: Teriyaki Noodle Bowls (Meal Prep!)
If you’re looking for a meal prep recipe that keeps you full, satisfied, and on track—this one’s a winner. It’s balanced, nutrient-dense, and crazy good the next day.
Makes 4 servings (~400 calories each)
Ingredients:
• 4 servings protein spaghetti or alfredo noodles (~200g uncooked)
• 1 large zucchini, spiralized or julienned
• 4 oz shredded carrots
• 1 lb chicken breast, diced
• ½ cup sugar-free teriyaki sauce
• ⅓ cup hoisin sauce
• 1 tsp sesame oil (optional)
• 1 tsp garlic (minced)
• 1 tsp ginger (minced or paste)
• 1 tbsp low-sodium soy sauce (optional)
• Sesame seeds + chopped green onion for garnish
• Cooking spray
Instructions:
Cook noodles as directed. Set aside.
Spiralize zucchini and prep carrots.
In a skillet, cook chicken with garlic, ginger, and optional soy sauce until done.
Whisk teriyaki, hoisin, and sesame oil in a bowl.
Add noodles, veggies, and sauce to the chicken. Toss to combine and heat through.
Portion into 4 containers, garnish, and enjoy!
Nutrition per bowl (approx):
~400 calories | 35g protein | 35g carbs | 10g fat | 6–8g fiber
It’s one of my favorite “feel-good” meals that still fits your goals and shows that real food > restriction every single time.
Hit reply and tell me if you try it. Or if you’ve been feeling stuck with your meals lately, I’m here to help.
Keep shining,
Brooke xx
P.S. Ready to stop feeling hungry all the time and actually feel good in your body again? There are just a few coaching spots left this month. Apply here or reply and say “I’m ready.” We’ll figure out the best next step together.
P.P.S.
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