Nadia De Marco

Transform your porridge with one simple tweak ⬇️

Porridge is a staple in most homes… but it often leaves you hungry soon after.

With just one tweak, you can turn it into a high-protein breakfast that’s perfect for the whole family.

Recipe for 1:
•45g oats
•200ml semi-skimmed milk
•90g 0% Greek yogurt
•½ tsp honey
•50g frozen blueberries

How to make it:
1. Add oats + milk to a pan. Heat until creamy.
2. Take off the heat and stir in the Greek yogurt.
3. Top with honey and blueberries.

I make this for the kids every morning and they love it! 😋

Macros: 380 kcal | 25g protein

✅ Follow me for simple swaps to everyday meals that help you hit your weight loss goals, without making separate meals for the family.

By the time the kids are in bed, I’m too tired for a long dinner…so I throw everything in the air fryer.

Chicken thighs and peppers in the air fryer, then I added some rice and peas because:
✔️ I was hungry
✔️ I trained
✔️ carbs are not the enemy

This plate comes in at 585 calories and
54g protein

Simple. Filling. No drama.
This is how busy mums lose weight without living on salad or skipping carbs.

Save this if you lose motivation to cook in the evening 🙌

If you’re a busy mum, skipping meals can feel like the quickest way to cut calories… but it usually ends with low energy, cravings, and overeating later 🙃

The answer isn’t eating less.
It’s eating better.

More protein. More volume. Proper meals that actually keep you full 👏

This super simple wrap (recipe from - thank you! ❤️) took minutes to make and made hitting my protein easy 💪

You don’t need to starve yourself to lose weight, especially as a mum over 40.

Follow for simple, high-protein meal ideas that fit real life ❤️

Pizza night doesn’t have to mean a ruined week. 🍕

Most people think one unplanned meal sets them back. It doesn’t. What actually sets you back is the guilt spiral that follows. The “I’ve ruined it, may as well keep going” mindset that turns one pizza into three bad days.

The maths is simple. One high-calorie night, balanced over the next couple of days, and your weekly deficit stays exactly the same.

No guilt. No punishment. Just flexibility - which is exactly what makes this sustainable long term.

Follow for more no-BS nutrition advice that fits around real life. 👆

400 calories can look very different. 👀

You could eat 400 calories of crisps and chocolate… or 400 calories of colourful veg that fills a huge bowl.

Weight loss isn’t about cutting out your favourite foods. it’s about making choices that help you stay fuller for longer.

More volume = more fullness = less temptation to snack later.

That’s why adding more vegetables to your meals can make losing weight feel so much easier. 🥦🥕🫑🌽

Follow for more simple weight loss tips like this. 💚

Of course, an apple is healthy… but on its own, it’s just too small to keep you full. 🍏

Add a bit of protein and a few extra calories for the win! 💪

Here’s what I made:
-1 small apple
-150g 0% Greek yogurt
-10g dark chocolate

✅ 190 cals | 15g protein

Try having a bigger, protein-packed snack today and see how much fuller you feel! 🙌

Most people think eating less calories = faster weight loss…

Here’s why that’s keeping you stuck 👇

Bowl 1 — 320 calories 🥣
2 servings Special K + milk

protein: 13g
fibre: 1.8g

Bowl 2 — 455 calories 🥣

Special K + Greek yogurt + apple + strawberries + flaked almonds
protein: 24g
fibre: 8g

135 more calories but DOUBLE the protein and 4x the fibre.

Bowl 2 is going to keep you full for hours. Bowl 1 is going to have you raiding the biscuit tin by 10am.

And when you’re not constantly fighting cravings and snacking all morning, staying in a calorie deficit actually becomes easy.

That’s how you finally start losing weight without feeling like you’re on a diet 💪

Save this for your next food shop 🛒

And if you want more simple swaps that actually make weight loss easier,
follow me, this is what I’m here for 👊