Dr. Andrea D’Angelo, ND

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Dr. Andrea D’Angelo, ND

A page created to provide you with health & wellness information, healthy recipes and tips & tricks on how to optimize your health.

08/30/2026

Your Sunday routine is just as important as the rest of your week, if not the most important. 🤍

How you spend your Sunday can set the tone for everything that follows.
By creating a little more calm, structure and intention.

Hydrate, nourish yourself, move your body, reset your space, look at the week ahead, stock the fridge + prep a few staples.

And just as importantly, leave room to slow down.

A little preparation + a little rest can make Monday feel a whole lot lighter. ✨

Your week doesn’t start Monday morning. It starts with how you spend your Sunday.

08/21/2026

FRIDAY FUEL 🍓
100g+ PROTEIN • 30g+ FIBER

A day of simple, balanced meals that actually keep you full ↓

BREAKFAST
🥣 Yogurt + Fruit Bowl
Greek yogurt
Berries + kiwi
Chia + ground flax
High-fiber granola
~30g protein | ~10g fiber

OR

🌯 Veggie Scrambled Egg Wrap
2 eggs + egg whites
Spinach, peppers + mushrooms
High-fiber wrap
Salsa
~30g protein | ~8g fiber

LUNCH
🥑 Rotisserie Chicken Avocado Salad
Rotisserie chicken
Mixed greens + crunchy veggies
½ avocado
Chickpeas
Simple vinaigrette
~35g protein | ~10g fiber

OR

🌯 Tuna Salad Wraps
Tuna mixed with Greek yogurt or mayo
High-fiber wraps
Lettuce + cucumber
Side of fruit
~35g protein | ~9g fiber

DINNER
🍔 Bunless Burger Plate
Lean beef burger
Sweet potato fries
Roasted broccoli
Burger toppings + sauce
~35g protein | ~10g fiber

OR

🍚 Salmon Fried Rice
Salmon
Rice
Edamame
Carrots, peas , mushroom, green onion
Asparagus
~40g protein | ~9g fiber

The Friday formula: protein at every meal + plants throughout the day = an easy 100g+ protein & 30g+ fiber. ✨

08/17/2026

How I healed years of insomnia 🌙

It wasn’t one supplement or sleep hack. It was consistently giving my body the right signals:

🌞 Consistent sleep + wake times : helped regulate my circadian rhythm.

☀️ Non-negotiable morning + evening routines : creating clear cues for wakefulness and rest.

🚶‍♀️ Daily movement : even just walking helped build healthy sleep pressure.

🍽️ Regular meals : keeping my body consistently nourished throughout the day.

🍠 Carbs with dinner : carbohydrates help make tryptophan more available to the brain. Tryptophan is used to make serotonin and, ultimately, melatonin , both involved in sleep regulation.

🫖 Evening tea : a simple ritual that signalled it was time to wind down.

Nothing revolutionary. Just simple habits, repeated consistently. 🤍

08/10/2026

Delicious August Meals on Repeat 🍑

🍑 Peaches & Cream Protein Smoothie

Ingredients
1 cup unsweetened soy milk
¾ cup plain Greek yogurt
1 scoop vanilla protein powder
1 cup frozen peaches
1 tbsp ground flaxseed
½ tsp vanilla

Directions
Blend all ingredients until smooth.

Approx. Nutrition: 430 kcal | 43 g protein | 31 g carbs | 11 g fat | 5 g fibre

🍞 Toast 2 Ways
Ingredients
2 slices high-protein bread
½ cup cottage cheese
½ peach, sliced
1 tbsp almond butter

Directions
Toast bread, spread with cottage cheese, top with peaches and almond butter.

Approx. Nutrition: 470 kcal | 33 g protein | 40 g carbs | 20 g fat | 8 g fibre

🍳 Spinach & Egg Toast
Ingredients
2 slices high-protein bread
2 eggs
½ cup egg whites
1 cup spinach

Directions
Cook spinach, scramble with eggs and egg whites, and serve over toast.

Approx. Nutrition: 455 kcal | 38 g protein | 31 g carbs | 17 g fat | 6 g fibre

🍋 Lemon Salmon, Quinoa & Asparagus
Ingredients
5 oz salmon
¾ cup cooked quinoa
1½ cups asparagus
1 tsp olive oil
Juice of ½ lemon
Salt & pepper

Directions
Bake salmon and asparagus at 400°F (200°C) for 12–15 minutes. Serve with quinoa and fresh lemon juice.

Approx. Nutrition: 560 kcal | 41 g protein | 35 g carbs | 26 g fat | 6 g fibre

08/02/2026

Minimal Prep.
Maximum nourishment.

🍓Smoothies

🥣Yogurt bowls

🥕Snack plates

🌯Tuna salad wraps

🥗Rotisserie chicken salads

🍞Sweet & savory toasts

🍑Fruit & veg always

Keep it simple.
Prep a few staples.
Add some colour.
Mix & match all week.

07/22/2026

🌿Not sure where to start?
🥝Exhausted by nutrition and decision fatigue?

You want change but not sure what to believe.

This is for you. 🤍

Comment “CHANGE” to get started.

07/19/2026

Weekly Meal Inspo
Plan. Prep. Flourish. 🫶🏼

🥝Breakfast: Super Greens Protein Smoothie

Ingredients
• 1 cup unsweetened soy milk
• ¾ cup plain 0–2% Greek yogurt
• 1 scoop vanilla protein powder
• 1 cup spinach
• 2 kiwis
• 1 tbsp ground flaxseed
• 1/4 cup frozen avocado

🥗 Lunch: Chicken or Tuna Snack Plate

Salad
• 120 g cooked chicken breast or 1 can tuna
• ¼ cup plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp light mayo

Snack Plate (options)
• Chicken or tuna salad
• 1 small apple
• Carrot sticks
• Cucumber slices
• Bell peppers
• 8–10 whole grain crackers (Mary’s)

🌮 Dinner: Taco Skillet Bowl

Ingredients
• 140 g lean ground turkey, chicken, or extra-lean beef
• ¾ cup cooked rice
• 1 cup peppers & onions
• ½ cup salsa
• ¼ avocado
• Taco seasoning

Or

🍅 Chicken Caprese Protein Pasta

Ingredients
• 85 g dry protein pasta
• 120–140 g cooked chicken breast, sliced
• 1 cup cherry tomatoes, halved
• 1 cup chopped zucchini
• 1–2 tbsp chopped fresh basil
• 30 g fresh mozzarella
• 1 tsp olive oil
• 1 tsp balsamic glaze or balsamic vinegar
• Garlic, salt and pepper

🥜 Snack: Protein Ball

Ingredients
• Oats
• Natural peanut butter
• Vanilla protein powder
• Ground flax
• Chia seeds
• Honey
• Mini dark chocolate chips (optional)

07/15/2026

Mid week meal inspo 💛

100g protein, 30g fiber, No protein powder

Breakfast

Greek Yogurt Bowl

1½ cups 0% Greek yogurt
1 cup strawberries or other fruit
½ banana
2 tbsp chia seeds
¼ cup high-protein granola

≈36 g protein • 12 g fibre

OR

Protein Egg Scramble

2 whole eggs
150 g egg whites
Spinach
2 slices sprouted or protein toast
½ cup raspberries or other fruit

≈36 g protein • 10 g fibre

Lunch

Snack Plate

120 g sliced turkey breast or 1 can tuna
½ cup cottage cheese
1 medium apple
Cucumber and carrots or other veg
Mary’s crackers
1/2 avocado

≈36 g protein • 8 g fibre

OR

Turkey Sandwich

120 g sliced turkey breast
2 slices protein bread
Lettuce, tomato, cucumber
Mustard
Baby carrots or other veg
1 apple

≈35 g protein • 10 g fibre

Dinner

Bunless Burger Plate

5 oz lean beef burger
200 g roasted sweet potato fries
1½ cups broccoli or mixed vegetables

≈32 g protein • 10 g fibre

OR

High-Protein Turkey Pasta

5 oz lean ground turkey
85 g dry protein pasta
Tomato sauce
Sautéed zucchini & spinach or other veg
≈38 g protein • 10 g fibre

07/12/2026

Meal prep doesn’t have to mean spending your entire Sunday cooking 🤍🌿

Make a simple plan you know you can stick to.

Instead of prepping every meal, I stock my fridge with versatile staples that mix and match all week:

✓ A protein for every meal
✓ Washed or frozen veggies
✓ Easy breakfast ingredients
✓ Grab-and-go lunch options
✓ A few quality carbohydrates

Save this for your next grocery trip and use it as your simple meal prep checklist. 🌿

06/21/2026

Gearing up for Summer Sculpt like… ☀️💪🥗

Stocking the fridge, planning the protein, adding the colour, and setting the stage for 8 weeks of feeling stronger, more energized, and more confident.

Small habits. Consistent action. Big results. ✨

Address

Welland, ON

Website

http://drandreadangelond.com/

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