Lisamarleychef

Lisamarleychef Helping women on GLP-1 lose weight without losing muscle. Chef-led meals | Strength-focused training

21/04/2026

These Turkey and Spinach Stuffed Portobello Mushrooms are everything a good weeknight meal should be, quick to make, packed with protein, and genuinely delicious!

Serves: 2 | Prep time: 35 minutes | Calories: ~310 per serving

Ingredients:

4 large portobello mushrooms, stalks removed

250g turkey breast mince (3% fat) or Plant-based alternative

100g baby spinach

80g cherry tomatoes, diced

40g reduced-fat ricotta

30g Parmesan, grated

2 cloves garlic, minced

1 shallot, finely diced1 tsp dried Italian herbs. fresh basil

Method:

Preheat oven to 200° & place mushrooms gill-side up on a lined baking tray, grill for 10 minutes

Spray a pan with cooking spray, sauté shallot and garlic for 2 minutes

Add turkey mince, brown well, season with Italian herbs and pepper

Stir through spinach until wilted, add cherry tomatoes and ricotta

Divide filling between mushrooms, top with Parmesan. Bake for 15 minutes until golden

Garnish with fresh basil

38g protein | 5g fibre .

21/04/2026

Eating more protein on a plant-based diet doesn’t have to mean endless tofu 😅🌱

Protein is everywhere when you know how to build your plate:
✨ Lentils + beans
✨ Tofu, tempeh + edamame
✨ Greek-style plant yoghurts
✨ Quinoa + whole grains
✨ Nuts, seeds + nut butters
✨ Protein-rich snacks that actually satisfy

The goal isn’t perfection—it’s balance.

Think:
🥗 Add, don’t restrict
🍽 Build meals around protein first
💪 Support energy, strength, recovery + hormones

Plant-based eating can be nourishing, satisfying, and protein-rich without feeling complicated.

Small swaps = big results.

What’s your favourite high-protein plant-based meal? 👇

20/04/2026

This is a chocolate pudding that happens to have a big protein & fibre hit.

Silken tofu, ripe banana, cocoa, protein powder, maple syrup, vanilla, and a pinch of sea salt are some of the ingredients. Blended until smooth, chilled until set, eaten without a single gram of guilt.

The texture is rich. The flavour is deep. And it takes five minutes to make.

If you are on a GLP-1 medication and struggling to hit your protein goals, this is the kind of recipe that changes things. Small portion. Seriously satisfying. Easy to eat even on the days when your appetite has completely disappeared.

But let’s be honest. You do not need to be on medication to want a chocolate pudding that is actually doing something good for your body. This one is for everyone.

Make it on a Sunday. Keep it in the fridge. Thank yourself all week.

More energy doesn’t always come from doing more. Often, it comes from doing the basics consistently.Taking regular scree...
20/04/2026

More energy doesn’t always come from doing more. Often, it comes from doing the basics consistently.

Taking regular screen breaks helps reduce mental fatigue, improves focus, and gives your nervous system a chance to reset. Even stepping away for 5 minutes can make a difference.

Morning sun exposure helps regulate your circadian rhythm, supports better sleep, and improves natural energy levels throughout the day. Getting outside within the first hour of waking can be incredibly powerful.

Eating enough fibre and protein keeps blood sugar more stable, supports digestion, and helps avoid the energy crashes that come from quick highs and lows.

Moving your body daily, whether it’s a walk, strength training, stretching, or simply getting outside, improves circulation, boosts mood, and creates more sustainable energy.

Energy is built through habits, not quick fixes.

19/04/2026

Stop 🛑 obsessing over just protein and start 🥦✨

Fibre isn’t just for “staying regular” it’s the silent partner your body needs for energy, gut health, and longevity. 96% of us are missing the 30g daily target, leading to energy crashes and constant hunger.
Here is why you should care:
1️⃣ Fills you up: Keeps you fuller longer, reducing mindless snacking.
2️⃣ Steadies energy: Slows glucose absorption, say goodbye to the 3 PM crash 🍩❌.
3️⃣ Feeds your gut: Fuels good bacteria which lowers inflammation.
Easy Swaps:
👉 White rice ➡️ Brown rice
👉 Refined cereal ➡️ Oats with chia seeds
👉 Lettuce ➡️ Spinach/Kale
👉 Snack ➡️ Berries or an apple with skin on 🍎
Small changes compound fast 💪.

Save this for your next shop!

GLP-1 medications can completely change your appetite but that doesn’t mean your body needs less nutrition.In fact, unde...
18/04/2026

GLP-1 medications can completely change your appetite but that doesn’t mean your body needs less nutrition.

In fact, under-eating is one of the biggest mistakes I see.

If you’re not fuelling properly, you risk:
• low energy
• muscle loss
• slower weight loss results

The key is adjusting how you eat:
→ smaller, protein-rich meals
→ soft, easy-to-digest foods
→ eating consistently, even without hunger

As a chef + nutrition coach, this is exactly how I support clients on GLP-1 to feel better, eat well, and get results that last.

Follow for more GLP-1 tips & simple, nourishing meal ideas

|p1

17/04/2026

If you are on a weight loss journey or on a GLP-1 & you aren't hungry you still need protein + fiber.

Butter beans are a great way to provide this = easy,
gentle, effective.
Low appetite doesn't mean low nutrition.

Butter beans help you get more in... without forcing food.

GLP-1 hack:
Eat small. Eat smart.

-1

That 10pm hunger is trying to tell you something. 👇If you’re raiding the fridge every night before bed, it’s not a willp...
17/04/2026

That 10pm hunger is trying to tell you something. 👇

If you’re raiding the fridge every night before bed, it’s not a willpower problem. It’s a daytime nutrition problem.

Late night cravings are almost always your body playing catch-up, sending out a distress signal for the protein and fibre it didn’t get earlier in the day. And if you’re on a weight loss journey, including GLP-1 medications this matters even more. Eating too little during the day doesn’t speed up your results. It slows them down, drains your energy, & sends you straight to the biscuit tin at midnight.

So if you’re hungry at night, eat. But eat smart. 👇

✅ Greek yoghurt + berries — high protein, gut-loving, naturally sweet ✅ Hummus + oatcakes — slow-release, satisfying, zero guilt
✅ A small handful of mixed nuts — healthy fats, keeps blood sugar stable
✅ Hummus + veg sticks — fibre-packed and genuinely filling

The real fix? Eat more protein & fibre during the day. Front-load your nutrition. Don’t save your appetite for nighttime.

Your body is working hard. Feed it properly.

Are you a late night snacker? Drop a 🙋 below — you are not alone.

👉 Follow for daily GLP-1 nutrition tips, high protein recipes, and real talk about eating well on your weight loss journey.

16/04/2026

Want the recipe?
👇 Comment “TOFU” and I’ll send it over

All the creamy, spiced comfort of a classic butter chicken… but I swapped the chicken for tofu and loaded it up with extra fibre and plant-based protein

Crispy golden tofu simmered in a rich, buttery tomato sauce with garlic, ginger, and warming spices — it’s the kind of meal that tastes indulgent but fuels you properly.

Perfect for:
✔️ Busy weeknights
✔️ Meal prep wins
✔️ Protein goals

Serve it with rice, quinoa, or even a big pile of greens for a seriously satisfying plate.

Feeling bloated after increasing your fibre? You’re not alone 👀Fibre is amazing for your gut—but more isn’t always bette...
16/04/2026

Feeling bloated after increasing your fibre? You’re not alone 👀

Fibre is amazing for your gut—but more isn’t always better right away. Here’s how to increase it without the bloat:

✨ Go slower than you think
Your gut needs time to adjust. Add fibre gradually (think +5g every few days), not all at once.

💧 Hydrate, hydrate, hydrate
Fibre needs water to move through your system. Aim for 2–2.5L daily.

🥣 Start with gentler options
Oats, berries, cooked veg > jumping straight into huge salads and loads of beans.

👩‍🍳 Prep matters
Soak legumes, cook your veg, and chew your food properly—it all makes a difference.

Your gut isn’t “bad” at handling fibre—you just need to build it up the right way.

Save this for later & share with someone who always gets the fibre bloat

Feeling bloated after increasing your fibre? You’re not alone.Fibre is amazing for your gut but more isn’t always better...
16/04/2026

Feeling bloated after increasing your fibre? You’re not alone.

Fibre is amazing for your gut but more isn’t always better right away. Here’s how to increase it without the bloat:

Go slower than you think
Your gut needs time to adjust. Add fibre gradually (think +5g every few days), not all at once.

Hydrate, hydrate, hydrate
Fibre needs water to move through your system. Aim for 2–2.5L daily.

Start with gentler options
Oats, berries, cooked veg > jumping straight into huge salads and loads of beans.

Prep matters
Soak legumes, cook your veg, and chew your food properly it all makes a difference.

Your gut isn’t “bad” at handling fibre, you just need to build it up the right way.

Save this for later & share with someone who always gets the fibre bloat

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