Lana’s Nutrition

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Italia
Trieste
Lana’s Nutrition

Helping busy women feel confident in their body again - through simple, balanced nutrition.

29/05/2026

If you need help in losing weight, I’m here for you 🫶

18/05/2026

Not every meal has to look Instagram-perfect.

15-minute lunch with what we had at home:
broccoli, boiled potatoes, leftover bolognese + feta on top.

Simple, balanced, nourishing… and the kids loved it too. That’s a win in my book 🙃

15/05/2026

For the longest time, I thought being “healthy” meant being stricter, more disciplined, more perfect.

But real wellness doesn’t come from extremes.

It comes from learning how to nourish yourself in a realistic, sustainable, compassionate way.

That’s why I created this free guide 🫶

A simple starting point for anyone who feels overwhelmed by nutrition advice, dieting culture, or the pressure to do everything perfectly.

You can download it through the link
https://www.lanasnutrition.com/ways-to-work-with-me

11/05/2026

If you’re looking for perfectly aesthetic wellness content… you’re probably at the wrong place 😅

My workout mat has cat scratches and cat hair on it.

My weights live under the couch next to my kids’ toys and puzzles.

My yoga block has bite marks from my three-year-old.

And my “home gym” is basically the space between the dining table, couch and fridge.

But you know what?

It still works.

I still moved my body today.
I still showed up for myself.
I still took care of my health.

I think social media sometimes makes women feel like wellness only counts if it looks beautiful:
matching sets,
huge living rooms,
perfect lighting,
minimalist kitchens,
hours of free time…

But real life for many women looks more like this.

Messy.
Lived in.
Busy.
Full of kids, animals, noise and interruptions.

And you do NOT need a perfect environment to start taking care of yourself.

You just need to start with what you have ❤️

10/05/2026

High protein waffles that actually keep you full!

These are one of my favorite easy breakfasts/snacks lately — simple ingredients, balanced, high in protein and family friendly too.

Recipe:
• 3 eggs
• 1 cup yogurt
• 1 scoop whey protein
• 2 cups whole wheat flour
• 1 tsp baking powder
• 1 cup milk

Mix everything together until you get a thick, yogurt-like batter. Adjust the milk/flour if needed. Bake in a waffle maker until golden.

Top with whatever you like.
I added a spoon of greek yogurt and a teaspoon of homemade berry jam.

Approximate nutrition (without toppings):
➡️ Around 160–190 kcal per 2 waffles
➡️ About 10–12 g protein per serving
(depends on the exact whey/yogurt used and waffle size)

Perfect for:
✔ busy mornings
✔ meal prep
✔ kids snacks
✔ sweet cravings with more balance

07/05/2026

Tonight’s dinner = a leftover glow up ✨

Used some cooked rice & peas from yesterday’s kids dinner, added pan-fried chicken, red cabbage from my mini food prep, baby spinach straight from the bag (because convenience is NOT cheating 😌), and a quick soy-yoghurt dressing…

5 minutes later → a balanced, high-protein, nutritious bowl that actually tastes good.

No recipe.
No “perfect” meal prep.
No extra grocery run.

Just combining what I already had at home and making it work in real life 🙌

Healthy eating gets SO much easier when you stop thinking every meal has to be planned from scratch.

06/05/2026

Some days I do better, some worse. The goal is averagely and consistently well! I have zero guilty conscience when I have an “off” meal cause I know the other 80% is healthy and nourishing my body. It’s all about balance in life!

05/05/2026

What I buy in a supermarket as a nutrition coach for a family of 4!

04/05/2026

Nothing fancy.
Just something that actually keeps me full, satisfied… and without cravings.

Base:
egg whites + cottage cheese (blended)

* 2 grated zucchinis → baked (180°C, ~25 min)

Toppings (today):
minced chicken, tomatoes, arugula

* Greek yogurt + lemon

You can mix & match whatever you like.

Simple meals > overthinking food.

Indirizzo

Trieste

Sito Web

http://www.lanasnutrition.com/

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